Want a natural winter pick-me-up? Try fruits

Eating Navel oranges, green and gold kiwifruit, tamarillos and adding lemons to hot drinks can provide an instant winter boost, as buying fruit in season is always the most affordable option and provides optimal health benefits, according to the 5+ A Day Charitable Trust.

It recommends people eat five or more servings of colourful, fresh vegetables and two servings of fruit every day.

5+ A Day trustee and principal scientist and team leader at Plant and Food Research, Dr Carolyn Lister, says adding a piece of seasonal fruit to your breakfast each morning is an easy way to boost your daily intake and help to look after your mental and physical wellbeing during the coldest months.

“Poached or stewed tamarillos are a great addition to a bowl of porridge to kick the morning off,” she says. “Tamarillos are a good source of vitamin C but also a source of dietary fibre and potassium plus vitamins A, B6 and E which benefit your skin, eye and heart health.”

Our digestive systems can get sluggish in winter when we are less active and spend more time sitting down. Kiwifruit contains dietary fibre so are another great addition to your breakfast to help keep things moving.

“They’re easy to scoop out and enjoy on their own, or add some slices to your breakfast cereal. Small changes to your daily diet can make a big difference to long-term health outcomes.”

Lister says citrus fruit like oranges and lemons provide plenty of vitamin C to help support your immune system.

“Nature is in tune with the challenges our bodies face at different times of year. It’s no coincidence that Naval oranges, lemons and kiwifruit are so high in vitamin C just when cold and flu bugs are most prevalent.”

Scientific studies have suggested that eating kiwifruit may improve mood and vitality. So rather than reaching for comfort carbs or sugary treats, try a piece of winter fruit instead.

“Adding more freshness and nutrition to your diet will often have a positive effect on your mood as well as your physical health,” agrees Lister.

“Make sure you select a range of different colours as these contribute different nutrients and phytochemicals that are good for your health.”

If you’re looking for recipe inspiration, try whipping up a tamarillo salsa or turning it into a chutney. Tamarillos are considered the dessert version of a tomato, so they’re a good addition to tangy sweet or savoury dishes. Add some slices to an apple crumble or just cut a tamarillo in half and scoop the flesh out of its skin.

Lemon zest and juice can be added to many savoury and sweet recipes including curries, stir-fries, baking and desserts – or simply add some to hot water and enjoy as a warm drink with a little honey or fresh ginger.

“Winter fruit is packed with essential nutrients, antioxidants, and other beneficial compounds that support your body and may help reduce the risk of chronic diseases. So, pile up your fruit bowl and make sure you eat two pieces of fruit every day,” says Lister.