10 healthy winter fruits and vegetables you must include in your plate

Healthy fruits for winters

Preet Ki Rasoi


Winters – the season of cozy blankets, lovely knitwears, hot coffee & chocolates and sadly dry chapped skin, lips & cracked heels. Well, winters indeed is a pack of all these things, but did you know that winter?is also the ideal season for improving your immunity and boosting your health?

People tend to skip water, feel dehydrated and feel hungrier in this season. However, our body performs more actively in this season and meals digest easier. With loads of seasonal fruits and vegetables winters is one of the best seasons to help keep your health on track. These Seasonal vegetables and fruits that we eat in winter are high in nutrition and greatly immunity boosting.


So, are you ready to strengthen your immunity with these 10 healthy winter fruits and vegetables by including them in your plate?

Sweet potato

Sweet potato is one of the best winter vegetables available during the season. Consisting of high minerals and vitamins like A, C, and D, it is a nutritional punch. Further being relatively low in glycemic index and rich in antioxidants, fiber, and beta-carotene, sweet potato is an effective weight loss food. Filled with vitamin C sweet potato helps protect from the common cold or flu.

Sweet potatoes are versatile and can be consumed or included in the diet in a number of ways. This thick root vegetable is a nutrient-dense immunity booster. Promoting gut health, fighting cancer properties, supporting healthy vision, and enhancing brain function are some of the other health benefits of sweet potatoes.

Apple –

We are all familiar with the proverb that “An apple a day, keeps a doctor away”. Apples are high in antioxidants, flavonoids, and nutritional fiber and are readily available in winter. Due to the presence of vitamin C apples are good for the body and fight against several infectious pathogens. The health benefits of apples include the appropriate functioning of the neurological system in the body.

Apples contain vitamin B and are abundant in fiber. Thus, consuming apples further promotes the prevention of high cholesterol levels in the body and aids in the maintenance of RBC counts.


Citrus Fruits –

Citrus fruits are a storehouse of vitamin C and a variety of seasonal winter fruits. Fruits like oranges, limes, lemons, and grapefruits are examples of citrus fruits. These winter fruits are high in antioxidants, and aid in the treatment of heart disease. Consuming citrus fruits for glowing skin in winter is a great way to boost skin health. Also, the availability of flavonoids in citrus fruits helps in weight control, increases metabolism, and is a better treatment for?type 2 diabetes. Studies have further shown that citrus fruits are rich in cancer-causing radicals and are quite effective in reducing the risk of developing cancer.

Pomegranate –

Pomegranate is an excellent source of minerals and vitamins, proteins, fiber, potassium, and folates. Pomegranate is one of the best winter fruits and is great for battling hypertension and controlling blood pressure levels. It is a rich source of fiber and promotes a healthy digestive system. Because of the abundance of polyphenol antioxidants, pomegranate has the potential to treat several forms of cancer, including breast cancer and lung cancer. It also suppresses tumor?cell proliferation within the body and is very helpful in curing the inflammation of joints.


Green leafy vegetables –

Green leafy vegetables are usually recommended for gaining energy since they are high in iron and other nutrients. Including raw, dark, leafy greens in your diet helps to?slow down aging. Green leafy vegetables are a strong source of the carotenoids lutein and zeaxanthin. Leaves like spinach and fenugreek are common leafy vegetables in households.

Spinach promotes healthy skin, enhances hair development, reduces hypertension, and can prevent cancer and asthma. Spinach is a good source of vitamin A and is highly recommended to improve eye vision.

Carrots –

Carrot is mostly available during winter. It is the highest source of carotene and is an excellent source of vitamins B, C, D, E, and K. Besides, studies have shown that eating carrots regularly can help treat cutaneous, lung, and oral cavity malignancies. It also prevents the development of tumor?cells within the body. Carrots also include iron, copper, and potassium in it, and promote better eyesight, improve immunity, and control blood sugar levels.



Peas are winter vegetables and are a fantastic source of energy to strengthen the immune system. Though tiny in size, there are multiple health benefits of peas. You can enjoy peas in many forms. Being low in saturated fat, cholesterol, and sodium and full of fiber, protein, iron, vitamins, and antioxidants, peas top the list of winter vegetables.

The high fiber and protein content aid with blood sugar regulation, lowering the body's cholesterol levels, and can help with digestion issues such as constipation.


Another abundant and budget-friendly winter vegetable is cabbage. Loaded with nutrients, vitamins, minerals, antioxidants, fiber, and anti-carcinogenic compounds, cabbage can be enjoyed both raw as well as cooked. Cabbages are also rich in vitamin K and anthocyanin i.e. beneficial to individuals who need to improve their brain and cognitive abilities. It is also helpful in reducing cholesterol, and diabetes and prevents the chances of cancer.



Radishes are an excellent source of vitamins B and C. The high vitamin C content stimulates the body and helps it battle various immune-related complications. Radishes are low-calorie vegetables and contain

isothiocyanates, which may have cancer-fighting abilities.

It is also rich in potassium, and the antioxidants present in radishes help keep inflammation in check. Besides, these health benefits of radishes, another advantage of eating radishes is that it is more effective than carrots


Pineapple –

Pineapple is full of vitamin C and manganese and helps in the formation of bones and the regulation of blood sugar. Pineapple is packed with vitamins, A, B6, E, and K, calcium, folate, iron, magnesium, phosphorous, potassium, and zinc. It also has a substance called bromelain that may also help lower inflammation.


The key to a healthy lifestyle is by ensuring that you have a well-balanced diet. You must make sure that you are meeting your daily nutrition requirement and add seasonal winter fruits and vegetables this season to claim all the health benefits.

Any fruits and vegetables from the list would be a highly nutritious addition to your diet. There are many other winter vegetables that can be a great choice to promote your health this winter. You can also add the goodness of cold pressed juices to your diet comprising these ingredients.


Also read: 3 different types of cold-pressed juice and their benefits