Winter superfoods: How seasonal fruits can shield you from colds and flu
Winter brings a higher risk of colds and infections, but certain fruits can help strengthen immunity. Experts recommend seasonal produce rich in vitamins and antioxidants to stay healthy during the colder months. Russia’s consumer health watchdog has also highlighted key foods for boosting energy and defence against illness.
Citrus fruits like oranges and mandarins remain a top choice for vitamin C, along with vitamins A and E. These nutrients play a vital role in warding off infections. But local options such as rose hips and sea buckthorn contain even higher concentrations of vitamin C, with sea buckthorn berries staying fresh on plants from December well into spring.
Other immune-boosting fruits include kiwi, strawberries, and persimmons. The latter is packed with antioxidants that fight viruses and support metabolism. Meanwhile, pumpkin provides pectin, vitamins C and A, and calcium—all of which help fortify the body’s defences. Vegetables like onions and garlic are also essential during flu season. Their strong antimicrobial properties help combat infections. Avocados, recommended by health authorities, improve skin health, reduce dryness, and support heart function.
Adding these fruits and vegetables to winter diets can provide essential nutrients for immunity. Rose hips, sea buckthorn, and persimmons offer particularly high benefits, while garlic and onions act as natural defences. The right seasonal choices may help reduce the risk of winter illnesses.
