7 Surprisingly Nutritious Winter Fruits You Should Try

In the first month of the New Year, you're probably increasing your fruit intake to maintain a healthy lifestyle.

Many fruits are worth considering, such as those that are not commonly known, like apples, bananas, grapes, and berries.

Three registered dietitians shared their tips with Planet Chronicle Digital on increasing fruit consumption and the benefits of doing so.

In most parts of the country, during winter, seven commonly available fruits are rich in vitamins and minerals.

Dig right in!

Guava

Sarah Heckler, MS, RD with Anne Till Nutrition Group in Raleigh, North Carolina, explained to Planet Chronicle Digital that a guava has a green or yellowish-green exterior and its flesh can range from white to vibrant pink or red depending on the variety.

She stated that the fruit is typically spherical or pear-shaped and emits a sweet scent.

"When guavas are ripe and soft, their flavor ranges from sweet to mildly tart, making them a delicious snack."

Guavas are packed with nutritional benefits, including high levels of vitamin C, fiber, antioxidants, vitamins A and E, and potassium, which Heckler emphasizes is crucial for maintaining health and maintaining proper fluid balance.

Guavas can be left at room temperature until they reach the desired ripeness.

To prolong the shelf life of ripe guavas, Heckler advised storing them in the refrigerator.

Guavas can be eaten fresh by slicing them, she stated. Additionally, they are commonly juiced and utilized in beverages, smoothies, or cocktails.

Guava can be added to fruit salads, green salads, or yogurt for a burst of flavor.

Kiwi

Heckler stated that a kiwi, also known as kiwifruit, is a small, brown, fuzzy fruit with vibrant green flesh.

"The fruit has small, edible black seeds scattered throughout its flesh and boasts a distinctive blend of sweetness and tanginess, making it a delightful and tasty snack."

This tiny fruit is packed with a powerful punch as it contains an exceptionally high amount of vitamin C, which promotes a healthy immune system, according to Heckler.

"In addition to vitamin D, the food also contains other nutrients such as dietary fiber, vitamin K, E, and potassium," Heckler stated to Planet Chronicle Digital. "Vitamin K supports blood clotting and bone health, while vitamin E is an antioxidant."

At home, kiwis can be ripened at room temperature.

To prolong the shelf life of a ripe kiwi, store it in the refrigerator, she advised.

"This helps slow down the ripening process."

Kiwi can be used in smoothies, fruit salads, yogurt, or desserts to boost both flavor and nutritional benefits, Heckler said.

Year-round kiwi availability in the U.S. is due to imports from multiple regions, according to Heckler.

Kumquat

Unlike other citrus fruits, the kumquat's peel is sweet and edible, while the flesh inside is tart, as noted by Heckler.

The exotic fruit has numerous nutritional benefits, including being high in vitamin C, fiber, and essential oils, she stated.

To preserve the freshness of kumquats, store them at room temperature or in the refrigerator for a brief time.

This fruit selection can be an on-the-go snack.

Heckler advised consuming the entire fruit, including the peel, for a sweet and tangy flavor.

DIY cooks can utilize kumquats to create tasty marmalades or sauces.

Persimmon

Persimmon, a fruit with a distinctive taste and texture, is worth considering, according to Heckler. This sweet fruit is rich in vitamins A and C, as well as fiber.

She stated that vitamins A and C promote skin wellness and enhance the immune system.

To keep persimmons fresh, store them in the refrigerator after they ripen at room temperature. This exotic fruit can add flavor to your cooking or entertaining.

"Enjoy raw or add to salads and desserts," Heckler suggested.

Another way to enhance taste and nutritional value is by incorporating persimmon into dishes like yogurt.

Pomegranate

Pomegranates are often referred to as a superfood due to their high levels of vitamin C, fiber, and folate, according to Jessica Cording, MS, RD, a dietitian, health coach, and author based in New Jersey and New York, as reported by Planet Chronicle Digital.

"The compounds in them possess anti-inflammatory and antioxidant properties."

The fruit of pomegranates contains arils, small seed casings that can be added to salads, mixed into yogurt, oatmeal, or cold cereal, or used as a garnish for beverages.

Cording suggested that you can consume the arils directly from the fruit using a spoon.

Store the pomegranates in a cool, dry and well-ventilated place.

Pomegranates are typically harvested in the fall but can be found in stores throughout the winter, according to Heckler.

Pomelo

This uncommon fruit, also known as Chinese grapefruit, may be worth exploring at your grocery store.

Julie Lopez, RD, owner of Virtual Teaching Kitchen, stated that this citrus selection is rich in vitamin C.

When picking a pomelo, take the time to examine it carefully.

"Lopez explained that a pomelo should be heavy for its size without any soft spots or bruises. To determine if the fruit is ripe, give the rind a sniff; it should have a subtle, sweet fragrance."

Refrigerate ripe pomelos for up to a week, she said.

You can use a grapefruit like a regular fruit, as it can be juiced for a refreshing drink and also added to salads and desserts.

Star fruit

Carambola, also known as the sweet pick, is a tropical fruit with a distinctive star-shaped form.

It has a mildly sweet, tangy flavor, said Heckler.

It's a good source of vitamin C, fiber and antioxidants.

When shopping for this fruit, select one with a firm flesh.

Fresh produce can be sliced and enjoyed on its own or used as a garnish in dishes.

Heckler suggested using sliced star fruit as a decorative and flavorful garnish for both sweet and savory dishes.

She advised storing star fruit in the refrigerator after it has ripened at room temperature for optimal freshness.

In some southern states, star fruit is available year-round, but its availability may be limited in colder regions.

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