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Winter Fruits and veggies Challenge

Winter Fruits and veggies Challenge

In this week's challenge you must eat iron-rich fruits and vegetables. The winter season may not be that colourful itself but it is known to provide an array of colourful fruits that are good for your health. Moreover, seasonal fruits are always best to have as they provide the exact nutrients your body requires for the current climate. Colder temperatures can cause several health problems such as common cold, viral infections and dry skin. Including seasonal fruits in your diet during winters helps improve immunity and promotes overall health to tackle the problems that come with the season. Moreover, the plentiful supply makes them affordable during the season. Following are seven fruits available in the winter season that you should load up on.

fruits and veggies

7 winter fruits:

  1. Apples

    Indian-origin apples from the mountainous northern areas are one of the most available fruits during the winter season. Apples are rich in fiber and many vitamins and minerals. They contain pectin, which promotes gut health. The antioxidants present in apples reduce the risk of heart attack and diabetes. The vitamin C present in them helps boost immunity.

  2. Oranges

    The slightly sour and sweet fruit contains vitamin C, fibre, potassium, folate and thiamine among others. The Vitamin C content helps boost the immune system to help you fight off infections and promotes skin health. Consuming oranges is said to reduce the risk of cancer and kidney disease. The folate present in oranges helps prevent anaemia.

  3. Kiwi

    Kiwi, a fruit most commonly available during the cold months, is packed with a variety of nutrients such as vitamin C, iron, fiber and antioxidants. Kiwi promotes skin health and prevents early ageing of the skin. They also contain minerals such as magnesium, potassium, calcium, phosphorus, copper, zinc and iron.

  4. Guava

    Guavas are sweet with a hint of sourness. Their incredible nutritional profile includes vitamin A, folate, potassium, copper and fiber. Having guavas during the winter season can help prevent cell damage and inflammation. The pectin present in them promotes digestion and can prevent colon cancer.

  5. Strawberries

    The juicy red berries with a sweet and sour taste are densely packed with folate, manganese, potassium, vitamin C and antioxidants. The antioxidants present in them prevent some chronic disease such as diabetes. Strawberries are good for diabetic people as they help to control blood sugar levels. They’re also great for weight loss as they have high water content, making them a super low-calorie food.

  6. Grapes

    Whether you pick green, red or purple grapes, they’re all highly nutritious fruits that are equally delicious. Grapes are rich in fibre, making them good for your digestive system. The natural phytochemicals (anthocyanins and resveratrol) present in them help to reduce inflammation, thus preventing risks of several chronic inflammatory diseases.

  7. Plum

    This tart purple fruit is packed with different nutrients like vitamins A, C and K, copper, manganese, fiber and antioxidants. Plums promote appetite and improve digestion, blood circulation and heart health. The antioxidant content can also help keep anxiety at bay. The potassium present in plums helps reduce sodium levels in the body, which helps lower blood pressure.

Few Winter Veggies:

  1. Beet

    Beets are in season in temperate climates fall through spring, and available from storage most of the year everywhere else. Fresh beets are often sold with their greens still attached. Beets are wonderful roasted and made into a salad.

  2. Broccoli

    Like many cruciferous vegetables, broccoli can be grown year-round in temperate climates so we've forgotten it even has a season. But, like the rest of its family, it tastes best (that is, more sweet, less bitter and sharp) when harvested in the cooler temperatures of fall in most climates. Turn this vegetable into a soup or cheesy casserole.

  3. Carrot

    Carrots are available from winter storage from local growers in many areas and fresh in warmer and temperate regions. You will find them in a range of colors, from the typical orange to purple and white. Carrots are, of course, delicious raw, but equally as good when roasted or even grilled.

  4. Celery

    Celery is at its best in the fall, with its harvest continuing through winter in warm and temperate climates. We are all familiar with celery as a garnish in a Bloody Mary, but it can be so much more; try it in a casserole with an almond topping or in an elegant but simple crab salad.

Suggested Reading:

7 Winter fruits and vegetables - Learn more here.

Winter Fruits and Vegetables - Learn more here.

This challenge was closed on 12/19/2021

1  members have accepted this challenge.
1  members have completed this challenge.

Congratulations to these participants for completing the challenge. 
Hemant v. V Gandhi 

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.

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