As winter approaches, nutritionists are urging consumers to prioritize seasonal fruits over traditional festive treats. According to Rob Hobson, a registered nutritionist and author of *The Low Appetite Cookbook*, incorporating fruits like blackberries, pears, apples, cranberries, and elderberries into winter diets can significantly boost health and well-being during the colder months.
Hobson advises shoppers to opt for these fruits to enhance their immune systems and maintain healthy digestion, rather than indulging in high-sugar, processed snacks that dominate supermarket shelves during the festive season. He stated, “Festive snacks are often ultra-processed and tend to be high in sugar, unhealthy fats and very low in nutrients.”
Five Fruits to Consider This Winter
The nutritional benefits of these seasonal fruits are substantial. Hobson highlights that they not only offer essential vitamins and minerals but also provide antioxidants that are crucial for overall health.
Blackberries are among Hobson’s top recommendations. Although typically considered an autumn fruit, they are still available in fresh and frozen forms. Blackberries are rich in fiber and anthocyanins, which are associated with heart and brain health. They contain lower natural sugars compared to other fruits, making them a suitable choice for those looking to manage their energy levels. A 100-gram serving of frozen blackberries has approximately 32 calories, 5.1 grams of sugar, and 3.1 grams of fiber.
Hobson enjoys adding blackberries to warm porridge, stating, “It’s an easy way to get more fiber and antioxidants into your morning, especially when it’s cold outside.”
Pears are another excellent option. Known for their juicy texture, they are high in fiber, particularly when the skin is consumed. Hobson points out that pears support digestion and can help alleviate issues like bloating and constipation, which can become more common in winter. Each 100-gram serving of pear contains around 41 calories and 8.7 grams of sugar.
Apples, a winter staple with over 2,000 varieties available in the UK, are rich in soluble fiber, notably pectin. Hobson explains that this fiber supports gut health and can help lower levels of bad cholesterol. A 2019 study indicated that consuming two apples daily may significantly reduce LDL cholesterol levels. A typical 100-gram serving of an apple contains approximately 54 calories and 11.1 grams of sugar.
Cranberries, often associated with festive meals, are noted for their health benefits, particularly their ability to prevent urinary tract infections (UTIs). Hobson mentions that cranberries contain unique polyphenols that inhibit bacteria from adhering to the urinary tract. A 2024 review found that individuals who consumed cranberry juice experienced a 54 percent reduction in UTI occurrences compared to those who did not. Cranberries are also rich in vitamin C and antioxidants, aiding overall immune function during winter.
Lastly, Hobson recommends elderberries, which, while beneficial, must be prepared properly before consumption. Raw elderberries contain toxic compounds and should only be eaten when cooked. They are known for their immune-boosting properties and can help reduce the duration and severity of cold symptoms. Elderberries are typically found in supplement forms or as ingredients in teas and jams.
Incorporating Seasonal Fruits into Your Diet
Hobson encourages consumers to enjoy these fruits raw, with the exception of elderberries. He emphasizes the importance of keeping the skin on fruits like pears and apples, as much of the fiber and antioxidant content is concentrated there. Frozen berries are also a viable option, retaining their nutrients and providing an affordable alternative during winter months.
The NHS recommends that adults consume at least five 80-gram portions of fruits and vegetables daily, equating to one medium-sized apple or a cup of berries. By integrating these seasonal fruits into daily meals, individuals can enhance their diets and promote better health throughout the winter.
In light of this guidance, Hobson’s recommendations serve as a timely reminder to prioritize nutritious options amidst the seasonal indulgences. Adopting these healthy habits can lead to improved well-being during a time often characterized by less healthy eating choices.
