New Zealanders reaching for cold remedies this winter are being urged to check their fruit bowl first.
According to nutrition experts, kiwifruit, citrus, and tamarillos offer some of the most affordable, powerful and natural immune support.
Dr Carolyn Lister, Principal Scientist at Bioeconomy Science Institute and Trustee of the 5+ A Day Charitable Trust, said that winter fruit is at its seasonal peak right now, meaning better flavour, better value and maximum nutritional punch, and that starting the day with a serve or two at breakfast is one of the easiest ways to build immunity through the colder months.
Winter fruit like citrus, kiwifruit and tamarillos are powerhouses of vitamin C, and antioxidants are exactly what our bodies need when we’re fighting off seasonal bugs.
Citrus fruits such as oranges and lemons are particularly notable for their vitamin C content.
One serving of citrus can provide up to 179 percent of the recommended daily intake of vitamin C, an antioxidant that plays a key role in immune function.
Citrus also contains flavonoids and carotenoids and has long been used in traditional medicine to support digestion and skin and eye health.
Kiwifruit is another winter staple with impressive credentials. One green kiwifruit provides a good source of vitamin C and folate, plus vitamins B6, E, and K, and potassium, a broad range of nutrients that support overall wellbeing.
Tamarillos, often overlooked, are also a worthy addition to the winter breakfast table. They offer vitamin C alongside dietary fibre, potassium, and vitamins B6 and E, which support skin, eye, and heart health.
“Breakfast is a great chance to get a head start on your 5+ A Day,” said Dr Lister.
“Whether you’re slicing a kiwifruit onto your muesli, squeezing fresh lemon over yoghurt, or halving a tamarillo to eat with a spoon, these are simple habits that can make a real difference to how you feel through winter, and there’s no better time to make it a morning habit.”
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