14 Winter Season Fruits to Stay Healthy and Boost Immunity

People tend to exercise less during winter. The primary reasons are colder temperatures and reduced daylight hours. A 2024 study found that 20 crore Indians were inactive, which is alarming. The winter season offers various delicious and healthy fruits to combat this lethargicness. These fruits can help you stay active and boost immunity. 

Today’s comprehensive guide will highlight key points on winter season fruits and their benefits. 

Along with fruits, the cold season also offers some healthy vegetables. Here is a list of winter-season fruits and vegetables in India. 

15 Winter Season Vegetables

• Carrot (Gajar)
• Radish (Mooli) 
• Spinach (Palak) 
• Fenugreek Leaves (Methi)
• Mustard Greens (Sarson) 
• Cauliflower (Phool Gobhi) 
• Green Peas (Matar) 
• Beetroot (Chukandar)
• Turnip (Shalgam)
• Cabbage (Patta Gobhi) 
• Broccoli
• Sweet Potato (Shakarkandi) 
• Brussels Sprouts
• Bottle Gourd (Lauki) 
• Pumpkin (Kaddu)

Benefits of Eating Fruits in the Winter Season 

Winter fruits are excellent sources of vitamins, minerals, and antioxidants. These properties keep people healthy and energized during the cold season. Here are some easy reasons and benefits for adding winter fruits to your diet. 

Reason	Benefits
Skin and Hair Health	Winter fruits promote healthy and glowing skin. Besides, it also helps in skin rejuvenation.
Brain Health	Winter season fruits contain nutrients that improve memory power and cognitive function.
Weight management	Fruits are high in fiber and low in calories, which makes them ideal for maintaining a healthy weight or weight loss.
Digestive Health	Fruits are high in fiber, which aids in digestion and prevents irregular bowel movements, constipation, gas, and bloating.
Heart Health	Indian winter fruits and vegetables contain various nutrients and are low in fats. These properties lower cholesterol levels and improve blood circulation.
Boost Immune System	Fruits contain vitamins, especially vitamin C, which boost the immune system. In the winter season, fruits are an effective immunity-boosting food.
Antioxidant Properties	Fruits contain antioxidant properties, which reduce oxidative stress and inflammation in the body.
Overall Nutrition	Fruits provide nutrients, including vitamins and minerals. It ensures maintaining overall health and well-being.

Top 14 Winter Season Fruits 

Fruits are an effective and natural way to boost energy and prevent lethargy. Each fruit contains nutrients, and some are seasonal. 

Just like winter-season fruits, there are rainy-season fruits and summer-season fruits. 

• Summer Season Fruits-  Watermelon, grapes, papaya, peaches, cucumber, plums, kiwi, and pineapple. 
• Rainy Season Fruits- Litchi, jamun, citrus fruits, apple, plum, papaya, guava, grapes, pomegranate, pear, cherry, peach, melon, and custard apple. 

Now, let’s explore fruits that are essential during the winter season. 

Apples 

During winter, apples are equivalent to a cup of coffee. Health experts found that apples are more effective in giving you energy than morning coffee. The energy comes from the sugar in apples. 

Having 1 apple in the winter morning is a perfect low-calorie meal. It keeps you full for a long and maintains a healthy weight.

Papaya 

Papayas are all-season fruit, promoting holistic well-being. The vitamins A, C, and E in papaya give a robust boost to immunity against ailments. 

Papaya is low in calories and fiber, promoting digestive health. These properties of winter-season fruits combat inflammation and oxidative stress. 

Citrus Fruits 

Citrus fruits are best during the winter season. They are rich in nutrients and minerals that can help you stay healthy. These fruits also help a sick person to recover faster. 

Citrus fruits to eat during winter include: 

• Pomegranate 
• Grapefruit 
• Kumquat 
• Kiwi 
• Oranges 

Citrus fruits contain antioxidants, dietary fiber, and vitamins C and K, which help keep people energized and healthy even on the coldest days of the year. 

Custard Apple 

Custard apple or sitaphal is a nutrient-rich sweet fruit. This winter, fruit can help with skin health, reduce oxidative stress, and fight radicals. Besides, custard apples can prevent anemia and boost mood because of the vitamin B6 nutrient. 

Kiwis 

Kiwi is a tangy, sweet berry fruit with medicinal benefits and a refreshing taste. Health experts recommend it to sick people for a quick recovery. 

Kiwi's fiber and vitamin C nutrients help aid digestion and boost the immune system. 

Pear

Pears are a perfect blend of nutrition and taste. They are ideal winter-season fruits to add to the diet. Their fiber content, antioxidants, and vitamins boost immunity and help keep people healthy. 

Pears are an addictive fruit in winter due to their delicious taste. They are also low in calories, making them a guilt-free fruit that helps curb sweet tooth cravings. 

Cranberries 

Cranberries have tangy and vibrant color and taste, making them apt winter season fruits in India. Among all the winter season fruits and vegetables in India, cranberries can fight against cavities, are low in fat, and are full of nutrients. These qualities help maintain weight and holistic well-being. 

Kumquats 

Pomegranates

Pomegranate is a ‘superfood’ during winter: this winter seaThengy and sweet flavors in the mouth. The nutrition of this winter seasonal proportion in pomegranates boosts energy and keeps one healthy, making it an apt winter-season fruit.

Pomegranates contain antioxidants and vitamins that help strengthen immunity and bone health. Vitamin C also helps rejuvenate the skin, and the fiber content promotes digestive health. 

Chiku or Sapodilla

Chiku is a small, delicious, and sweet in taste fruit. Among all the winter season fruits, chiku helps strengthen the intestine and fight bacterial infections. The anti-oxidant properties in chiku also provide bone-strengthening properties. 

Grapes 

Despite their small size, they offer significant health benefits. Grapes, as winter-season fruits, provide the body with vitamins, minerals, and antioxidants. It is advisable to have grapes at least 2 or 3 times a week during the winter. The best way to eat grapes is in the afternoon while consuming vitamin D from sunlight. 

Health benefits associated with grapes: 

• Support heart health 
• Keep healthy blood sugar levels 
• Improve eye health 
• Enhance mood 
• Sharpens bone and memory health. 

Persimmons 

Persimmons are healthy and delicious winter-season fruits that provide a sudden joy of goodness. Because of its nutritional value, it is better for the health. It is packed with fiber, vitamins, minerals, and antioxidants that can be a great addition to the winter diet. You can eat it ‌raw, in salads, or baked. 

Guava 

Guava is another winter-season fruit that lowers your cholesterol levels. Guavas, as a prominentwinter-seasonn fruit, possess various health benefits. These include: 

• Improve heart health 
• Manage diabetes and weight 
• Relief from cough and cold 
• Improve digestive issues. 

Did you know? 

India is the world's largest producer of guavas, accounting for more than 45% of the global supply. In 2023, India produced 5.59 million metric tons of guava.

Strawberries 

Strawberries are flavorful, healthy, and juicy fruit. They are sweet; however, they are fat-free, cholesterol-free, and sodium-free. Strawberries are among the top 10 winter fruits in India. People with diabetes can also enjoy strawberries in winter. However, it is advisable to consult a doctor and consult the right amount and whether you should eat strawberries. 

Dates 

Dates are delicious winter fruits. Although they are considered dry fruits, they are fruits. A single date bite contains many nutrients, goodness, flavor, and wellness. 

Dates are a significant winter season fruit name among people. Dates keep one full for a long time and help maintain body temperature during winter. 

The bottom line

Winter season fruits are essential for boosting overall health during the coldest season. They are delicious and provide a refreshing taste. Besides, winter season fruits offer important nutrients, including minerals, vitamins, and antioxidants. Add these fruits to your daily diet and enjoy many health benefits. Add winter season fruits to a balanced and healthy diet and stay healthy.