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FRUITS THAT ARE GOOD FOR YOU IN WINTER: CITRUS FRUITS AND PERSIMMONS


Indeed it is! Winter is known as the season of aches and pains: sore throats, colds, fevers, flu… By now, this is nothing new, and there are indeed numerous remedies available to deal with and defeat the symptoms of seasonal flu.

However, as the well-known saying “prevention is better than cure” suggests–what can we do to face the winter season stronger than ever?

ColdsThe answer is not unique, and it is known that health status is extremely subjective. Certainly, however, there are some steps we can take in our daily lives to strengthen our immune system, primarily by taking action on our diet!

And here we can find some typical fruits of the winter season that are just right for us: citrus fruits and persimmons!

Let’s go find out why.

Citrus

Citrus fruits belong to the genus Citrus in the family Rutaceae. We are all familiar with the main fruits that fall into this category: oranges and tangerines (stars of the winter season), lemons, grapefruits, and citrons.

Nutritional characteristicsPaladin Pharma Citrus

Citrus fruits can be considered excellent sources of nutrients.

These fruits contain 80 to 90 percent water and are generally low in calories.

They are known to be excellent allies of our body during the winter season precisely because of the substances in them: let’s see them together!

Citrus fruits are rich in vitamin C, a powerful antioxidant that can inactivate oxygen free radicals and thus fight cellular aging! It has also been recognized as a great ally of our immune defenses, allowing us to better cope with the harsh winter!

How does it act?

  • Supports the barrier function of the skin, defending us from pathogens and protecting cells from environmental oxidative stress.
  • Stimulates immune system cells to respond to infection.

Note: If you want to learn more about our great friend Vitamin C and the foods that contain it, you can read our article here.

In addition to vitamin C, citrus fruits also contain other vitamins.

Vitamin A and carotenoids, other powerful antioxidants that mainly serve the function of protecting skin cells and intervene in the mechanism of vision, contributing to the well-being of skin and eyesight.

Some B vitamins, among which we find the niacin, which regulates metabolism, promotes blood circulation and digestion of food, and helps the functioning of the nervous system; the thiamine, which exerts positive effects on the nervous and cardiovascular systems; l‘folic acid, which is essential in the nutrition of pregnant women for the prevention of certain congenital malformations in the unborn child, particularly affecting the neural tube.

Citrus fruits are also good sources of minerals including potassium, calcium, phosphorus, iron, and dietary fiber, which promotes bowel function, increases satiety, and helps reduce the absorption of fat and sugar.

But also contributing to the miraculous properties of citrus fruits are their secondary metabolites, i.e., small molecules that are not strictly necessary for plant survival but have pharmacological activities. These certainly include flavonoids, which give citrus fruits antioxidant and anti-inflammatory properties.

Khaki

Khaki paladin PharmaPersimmons are the fruits of species belonging to the genus Diospyros, in the family Ebenaceae. The persimmon season starts in October and ends in December.

The health benefits attributed to persimmons stem from their nutritional properties.

Let’s see them together…

Nutritional characteristics

Like citrus fruits, persimmons have a high water content of about 80 percent.

They are fruits rich in minerals, among which potassium stands out, giving them distinct diuretic properties, as well as phosphorus, magnesium and calcium. They also have a good amount of fiber, which, together with their high water content, gives them the ability to increase intestinal transit, proving useful remedies in cases of constipation.

They are also excellent sources of vitamins, particularly vitamin A, which is present in high concentrations, vitamin C and some B vitamins, including thiamine, niacin and riboflavin, which we have seen to be great allies of the immune system and therefore very useful during the cold season.

Please note: Despite their many health potentials, persimmons are rather caloric fruits! In fact, they contribute about 70 kcal per 100 g, and contain a high amount of sugar. Therefore, moderate consumption is recommended for those suffering from obesity or diabetes, while they can prove very useful for those who play sports and need a boost of energy!

Citrus fruits and persimmons: how to include them in the diet?

Using a few small tricks, we can do this in so many ways! Here are some tips so that you can get the maximum benefits from consuming these fruits:

  • Prefer to eat the fruit whole to keep the vitamin content intact (vitamins C and A in particular are inactivated by heat!). You can start your day by including a fruit in your breakfast, or by making yourself a nice freshly squeezed juice or centrifuges!
  • Consume persimmons when ripe to make the most of their beneficial properties and because, when unripe, their high content of tannins (substances known for astringent properties) gives them a taste somewhere between sour and bitter, as well as the characteristic and annoying “allappant” sensation.
  • Squeezing a few drops of lemon on foods of animal or plant origin that contain iron such as meat, fish or legumes, or ending such a meal with an orange, allows for improved iron absorption due to the action of vitamin C (of which citrus fruits, as we have seen, are rich!).

Have you seen how many benefits these fruits can provide? With a little extra care–winter ailments may not be so scary anymore!

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Immune defense supplements

Sanavita is a line of dietary supplements that is completely made in Italy and puts all its effort into the formulations. Immune defense food supplements you can find in this section of our website.

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