As winter approaches, nutritionist Rob Hobson highlights five seasonal fruits that can enhance health and well-being during the colder months. With festive treats often dominating supermarket shelves, Hobson encourages consumers to prioritize fruits like blackberries, pears, apples, cranberries, and elderberries to support their immune systems and overall health.
Hobson, also the author of *The Low Appetite Cookbook*, emphasizes the nutritional benefits of these fruits while cautioning against the high sugar and unhealthy fat content found in many holiday snacks. “Festive snacks are often ultra-processed and tend to be high in sugar, unhealthy fats, and very low in nutrients,” he stated. He further explained that the texture and flavor of these snacks often lead to overeating without individuals realizing it.
According to the NHS, adults should consume at least five 80g portions of fruit and vegetables daily. This recommendation underscores the importance of incorporating seasonal fruits into winter diets, especially as they provide essential vitamins and minerals.
Top Seasonal Fruits for Winter
Hobson advocates for enjoying these fruits raw, with the exception of elderberries, which must be cooked to remove toxic compounds. Here are the five fruits he recommends:
Blackberries are a personal favorite of Hobson and remain available throughout winter, both fresh and frozen. He notes their high fiber content and abundance of anthocyanins, which are linked to heart and brain health. “Because they’re lower in natural sugars than many fruits, they’re also a great option if you want something sweet without a noticeable energy spike,” Hobson explained. A 100g serving of frozen blackberries contains approximately 32 calories, 5.1g of sugar, and 3.1g of fiber.
Pears are another excellent choice, offering a natural sweetness and complex flavor. Hobson points out that pears are rich in fiber, especially when the skin is consumed. This fiber aids digestion, which can be particularly beneficial during winter when digestive issues may arise. Each 100g of pear typically contains around 41 calories and 8.7g of sugar.
Apples boast a wide variety of over 2,000 types available in the UK, making them a versatile winter staple. Hobson highlights their soluble fiber, particularly pectin, which nurtures gut bacteria and helps lower “bad” cholesterol levels. A 2019 study indicated that consuming two apples daily can significantly reduce LDL cholesterol. A 100g serving of apples contains approximately 54 calories and 11.1g of sugar.
Cranberries, often associated with holiday meals, have a rich history and are known for their health-boosting properties. “Cranberries are rich in unique polyphenols called proanthocyanidins,” Hobson noted. These compounds may help prevent urinary tract infections by inhibiting certain bacteria’s ability to adhere to the urinary tract. A 2024 review found that those who consumed cranberry juice experienced a 54 percent reduction in UTI occurrences.
Lastly, Hobson recommends elderberries, which should never be eaten raw due to potential toxicity. While elderberries have long been utilized in traditional medicine, they are most commonly found in supplement or tea form. When properly prepared, they offer benefits such as boosting immune function and reducing the duration of cold symptoms.
Incorporating these seasonal fruits into meals can not only enhance flavor but also provide a wealth of nutrients. Hobson suggests pairing fruits with protein or healthy fats, such as yogurt, nuts, or seeds, to stabilize energy levels and increase satisfaction. “Fresh, stewed, or baked fruits all work well,” he added.
As winter unfolds, choosing these fruits over sugary snacks can significantly impact health, offering a path to improved well-being during the festive season and beyond.
