Khaberni - With stores crowded with seasonal sweets, chocolates, and minced meat pies, nutrition experts urge shoppers to opt instead for seasonal winter fruits with greater health benefits.
Nutrition expert Rob Hobson warns that most holiday season snacks are highly processed and rich in sugar and unhealthy fats, and they are designed to be easy to overeat. They can also cause rapid spikes in blood sugar levels, especially when consumed without fiber or protein.
Hobson recommends turning to winter fruits, especially blackberries, pears, apples, and cranberries, which are all available fresh or frozen during this season. These fruits provide antioxidants, fiber, and essential nutrients that support immunity, digestion, and heart health.
Blackberries are a favorite of Hobson's. They are rich in fiber and anthocyanins, the purple pigments associated with improving the health of the heart, blood vessels, and brain. They are also low in natural sugars compared to other fruits, which makes them a sweet choice without sudden energy spikes. Hobson suggests adding them to warm oatmeal to increase the amount of fiber and antioxidants in the morning.
Pears, naturally sweet and soft in texture, are an excellent source of fiber, especially when eaten with their skin, and can help relieve common winter digestive problems like bloating and constipation. Pears also provide vitamin C, potassium, and folic acid, and their polyphenolic compounds may support vascular health.
Apples, with more than 2,000 varieties available in the UK, are rich in soluble fiber, especially pectin, which supports gut bacteria and helps lower levels of harmful cholesterol.
A 2019 study showed that eating two apples a day can significantly reduce harmful cholesterol.
Cranberries, traditionally associated with Christmas, are known for their ability to reduce urinary tract infections. A review in 2024 found that cranberry juice reduces the risk of these infections by 54%, and provides vitamin C, manganese, and immune-supporting antioxidants.
Finally, Hobson encourages consuming these fruits fresh as much as possible with yogurt, nuts, and seeds for balanced and filling winter meals.
