Winter brings a bounty of delicious and nutritious fruits to India, perfect for boosting your health and delighting your taste buds. Let’s explore the top 10 winter fruits that are in season, packed with benefits and easy to find across the country
- Apple
- Apples, locally known as Seb, are a staple winter fruit in India, particularly grown in Himachal Pradesh, Jammu & Kashmir and Uttarakhand. This fruit is rich in fibre, vitamin C and antioxidants, making it one of the best fruits for winter to boost heart health and aid digestion. Consuming apples regularly can also enhance immunity, which is crucial during the colder months.
- Interesting Fact: It’s commonly believed that apple seeds are deadly due to cyanide. While they do contain amygdalin, which releases cyanide, a large number of seeds would need to be consumed to pose a threat.
- Recipe: Apple Cinnamon Oats
- Ingredients: 1 cup oats, 2 cups milk, 1 apple (diced), 1 tsp cinnamon, honey to taste.
- Instructions: Cook oats in milk over medium heat until soft. Add diced apples and cinnamon, stir well, and cook for another 2-3 minutes. Sweeten with honey and serve warm.
- Pomegranate
- Pomegranates, or Anar, thrive in Maharashtra, Karnataka and Gujarat. This winter fruit in season is packed with antioxidants, vitamins C and K and is renowned for its heart health benefits. Its anti-inflammatory properties make it an excellent choice for enhancing overall health and it can also improve memory function, making it one of the best fruits to eat in the winter.
- Interesting Fact: Pomegranate is often referred to as a symbol of fertility and prosperity in various cultures due to its many seeds.
- Recipe: Pomegranate Salad
- Ingredients: 1 cup pomegranate seeds, 1 cucumber (chopped), 1 tomato (chopped), fresh mint leaves, olive oil, lemon juice, salt, and pepper.
- Instructions: In a bowl, combine pomegranate seeds, cucumber, tomato, and mint leaves. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss well and serve
- Custard Apple (Sitaphal)
- Custard apples, or Sitaphal, are predominantly found in Maharashtra ,Andhra Pradesh and Tamil Nadu. Rich in vitamin C, B6, magnesium and potassium, this winter fruit supports digestive health and boosts the immune system. Its creamy texture and sweet taste make it a favourite winter fruit in many Indian households.
- Interesting Fact: Some believe that eating custard apples can cause colds due to their cold nature. However, they are nutritious and beneficial, especially when consumed in moderation.
- Recipe: Custard Apple Smoothie
- Ingredients: Pulp of 2 custard apples, 1 banana, 1 cup milk, 1 tbsp honey.
- Instructions: Blend the custard apple pulp, banana, milk, and honey until smooth. Serve chilled.
- Kiwi (Kiwi)
- Kiwi (Kiwi)
Kiwi, a relatively newer addition to the Indian winter fruit market, is grown in Himachal Pradesh, Arunachal Pradesh and Meghalaya. Known for its high vitamin C, K and dietary fibre content, kiwi helps support immune function, aids digestion and improves skin health. Its unique taste and numerous health benefits make it a popular winter fruit choice.
Interesting Fact: Kiwi was originally called “Chinese gooseberry” and was renamed after the kiwi bird from New Zealand.
Recipe: Kiwi Parfait
Ingredients: 1 cup Greek yogurt, 2 kiwis (sliced), 1/4 cup granola, honey to taste.
Instructions: In a glass, layer Greek yogurt, kiwi slices, and granola. Drizzle with honey. Repeat layers as desired. Serve immediately.
Orange (Santra) - Oranges, known as Santra, are one of the most popular winter fruits in India, cultivated extensively in Nagpur, Kerala and Punjab. Rich in vitamin C, fibre and antioxidants, oranges enhance immunity, promote skin health and reduce inflammation. They are often regarded as the best fruit for winter due to their refreshing taste and nutritional value.
- Interesting Fact: Many think that the only part of the orange worth eating is the flesh, but the peel contains high amounts of fibre and nutrients.
- Recipe: Orange Juice
- Ingredients: 4-5 fresh oranges, black salt.
- Instructions: Squeeze the juice from the oranges. Add a pinch of black salt and stir well. Serve fresh and chilled.
- Guavas, or Amrud, are widely grown in Uttar Pradesh, Maharashtra and West Bengal. This winter fruit is high in dietary fibre, vitamin C and folic acid, making it beneficial for regulating blood sugar levels and supporting heart health. Its rich nutritional profile and versatility in culinary uses make it a staple winter fruit.
- Interesting Fact: Guava leaves can be used to make a tea that helps treat diarrhoea and other digestive issues.
- Recipe: Guava Chutney
- Ingredients: 2 ripe guavas, 1 green chili, fresh coriander leaves, 1 tsp lemon juice, salt.
- Instructions: Blend guavas, green chili, and coriander leaves into a smooth paste. Add lemon juice and salt. Mix well and serve with meals.
- Indian Gooseberry (Amla
- Indian gooseberry, commonly known as Amla, is predominantly grown in Uttar Pradesh, Gujarat and Rajasthan. Known for its extremely high vitamin C content, Amla is a potent antioxidant that boosts immunity, improves digestion and promotes hair growth. It’s a traditional winter fruit with numerous health benefits, often consumed in various forms like juice, pickle, or raw.
- Interesting Fact: Some believe that eating Amla can cause throat irritation or cold symptoms, but it actually helps strengthen the immune system.
- Recipe: Amla Pickle
- Ingredients: 500g Amla, 2 tbsp mustard oil, 1 tsp turmeric powder, 1 tsp chili powder, 1 tsp fenugreek seeds, salt.
- Instructions: Boil amla until soft and drain. Heat mustard oil, add fenugreek seeds, then amla, turmeric, chili powder, and salt. Cook for a few minutes. Store in a jar.
- Strawberry
- Strawberries, though not native, have become a cherished winter fruit in regions like Mahabaleshwar, Nainital and Kashmir. These berries are high in vitamin C, manganese and antioxidants, making them excellent for supporting heart health and improving skin. Their vibrant colour and sweet taste make them a delightful addition to the winter fruit basket.
- Interesting Fact: Strawberries are the only fruit that wear their seeds on the outside, with an average of 200 seeds per berry.
- Recipe: Strawberry Yogurt
- Ingredients: 1 cup strawberries, 1 cup yogurt, 1 tbsp honey.
- Instructions: Blend strawberries into a puree. Mix with yogurt and honey. Chill and serve.
- Papaya
- Papayas, known as Papita, are cultivated in Karnataka, Andhra Pradesh and West Bengal. This winter fruit is rich in vitamin C, A and folate, offering benefits like improved digestion, boosted immunity and enhanced skin health. Papayas are versatile and can be enjoyed in salads, smoothies, or as a standalone snack.
- Interesting Fact: There’s a common misconception that papaya seeds are poisonous. In reality, they can be eaten and have medicinal properties, though they are bitter in taste.
- Recipe: Papaya Salad
- Ingredients: 1 ripe papaya (diced), 1 tbsp lime juice, 1 tsp chili flakes, 2 tbsp crushed peanuts, salt.
- Instructions: Mix diced papaya with lime juice, chili flakes, and salt. Top with crushed peanuts. Serve chilled.
- Pear
- Pears, known as Nashpati in India, are a delightful winter fruit grown in Himachal Pradesh, Jammu & Kashmir, and Uttarakhand. These fruits are high in dietary fibre, vitamin C, and potassium, making them one of the best fruits for winter to promote heart health and improve digestion. Pears are low in calories and rich in antioxidants, making them a great choice for a healthy winter diet.
- Interesting Fact: It’s often believed that pears should be avoided when they turn brown inside. However, this browning is due to oxidation and doesn’t necessarily indicate spoilage if the taste and texture remain pleasant.
- Recipe: Pear and Almond Tart
- Ingredients: 2 ripe pears (sliced), 1 cup almond flour, 1/2 cup sugar, 2 eggs, 1/4 cup butter, 1 tsp vanilla extract.
- Instructions: Preheat the oven to 180°C. Cream butter and sugar, add eggs, almond flour, and vanilla extract. Pour the mixture into a tart pan, arrange pear slices on top, and bake for 25-30 minutes until golden brown. Serve warm.
- Tips for Identifying and Storing Fresh Winter Fruits
- When selecting winter fruits in season, look for vibrant colours and a firm texture. The best fruit for winter should be free of blemishes and soft spots. For storage, keep fruits like apples and oranges in a cool, dry place, while more delicate fruits like strawberries and kiwi should be refrigerated. Proper storage ensures you enjoy the best fruit to eat in the winter for longer
