These berries and fruits should be refueled in the dark of winter.
Oranges are a good and easy fruit for the winter season. Adobe Stock / AOP
A healthy diet brings freshness to the dark season. These four berries and fruits are full of health-promoting vitamins and minerals. In addition, they are in season for winter time.
Seasonal vegetables are cheaper and more ecological options. Vegetables are also at their tastiest during their harvest season.
1. Cranberry
Fiber-rich cranberry is a good source of vitamin C. It is in season from September to December. Adobe stock/AOP
Cranberry is a popular Christmastime berry. It is a real health food, because it contains a huge amount of vitamins and minerals. It’s a cranberry a good source of vitamin Cin addition to which it contains vitamins E and K1, manganese, which promotes growth and metabolism, and folate, which Finns get too little of in their diet on average.
Cranberry, which contains fiber, contributes to the maintenance of a healthy intestinal microbiome. Eating wild berries has been shown to have a preventive effect on colon and rectal cancer.
Cranberry is also indicated reducing the recurrence of urinary tract infections in women with recurrent urinary tract infections.
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2. Pomegranate
The juicy seeds of the pomegranate offer many health benefits and are suitable for eating on their own or added to foods. PDO
Pomegranate seeds are good sources of vitamins and fiber. They contain plenty of vitamin C and folate.
Pomegranate also contains plenty of health-maintaining antioxidants and polyphenols, which can, among other things, protect the cardiovascular system. In addition, there is evidence that pomegranate could work like a prebiotic offering beneficial health effects to the intestinal microbiota.
The delicious pomegranate is great for desserts, salads or juice, for example. The fruit is at its best and cheapest from autumn to winter.
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3. Orange
One large orange can meet the daily need for vitamin C almost completely. Ville-Petteri Määtä
A cheerful orange is a well-known source of vitamin C for Finns. Most of the daily need for vitamin C is met by eating one large orange. Vitamin C is an antioxidant that, among other things, maintains the structure of blood vessels and skin and prevents heart diseases and cancer. Vitamin C is also needed for iron absorption.
Oranges also contain folate, a high intake of which has been linked to, for example, a reduced risk of depression. Adequate intake of folate can also reduce the risk of some cancers and cardiovascular diseases.
Oranges are an easy treat even for those trying to lose weight, as they are relatively low in calories and contain no fat at all.
Orange is in season from fall to spring. The peak season is from December to February.
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4. Passion fruit
Passion fruit is easy to enjoy by scraping it with a spoon. It can also be used in various pastries, sauces or drinks. PDO
Passion fruit contains plenty of vitamin A, which promotes skin health, vision and immunity. Its seeds are high in fiberwhich maintains the healthy functioning of digestion. A high-fiber diet can lower cholesterol and reduce the risk of heart disease.
Passion fruit also contains potassium, which can help maintain normal blood pressure and help reduce the risk of cardiovascular disease.
Passion fruit is an easy delicacy that is in season from December to spring.
Sources: Iltalehti archive, Harvest season calendar, Healthline, Finnish health food, Medical News Today.