As the weather changes, the body's immunity starts to fall in winter, raising the risk of colds, coughs and other illnesses. Experts advise eating winter fruit and vegetables to stay well; they supply all kinds of nutrients and also boost immunity.

Many people may not know which fruits are important in winter. According to the US Department of Agriculture (USDA), citrus fruits contain plenty of vitamin C, which helps boost immunity. That is why eating enough vitamin C-rich fruit in winter is important.

According to MedlinePlus, the risk of winter colds and illness rises when immunity falls. Vitamin C is a powerful antiviral, and it must be taken every day, because it is water-soluble and each day's intake leaves the body.

According to Harvard Health Publishing, vitamin C helps the body make white blood cells and can protect you from catching cold. According to MedlinePlus, the nutrients in vitamin C help reduce the severity of illness.

According to the USDA, pineapple is an excellent source of vitamin C among citrus fruits; one cup contains 78.9 mg. According to one review, this tropical fruit has other health benefits too, including disease-fighting anti-inflammatory and antioxidant properties that benefit the nervous and digestive systems.

Pomelo (jambura) is another excellent source of vitamin C, with 43.7 mg in one fruit. According to the USDA, it also contains lycopene. Research suggests its antioxidant helps reduce the risk of prostate cancer.

According to the USDA, a medium-sized pear contains 5.58 grams of fibre. This nutrient is important for the immune system because it helps good bacteria grow.

According to Cleveland Clinic, the more fibre you eat, the more your immune cells increase. Fibre-rich foods including pears also help reduce excess weight; experts say fibre makes you feel full and so prevents overeating.

According to the USDA, one orange contains about 82 mg of vitamin C. Eating whole oranges gives the best results, but you can also drink fresh orange juice. An orange also contains 3.7 grams of fibre, so eat at least one a day in winter to help lose weight and boost immunity.

Pomegranate is also a good source of vitamin C. According to the USDA, one cup contains 7 grams of fibre and 17.8 mg of vitamin C. It is also rich in vitamin K, with 28.7 mg a cup.

Vitamin K helps blood to clot, and according to the NIH it helps keep bones healthy. Its antioxidant and antimicrobial properties keep gut bacteria and skin healthy.

Information from Everyday Health.

Source: Jagonews24. First published in Bengali on The Agro News.