Start the Year with Healthy Fruit Choices
If you’re aiming to maintain a healthy lifestyle during this first full week of the New Year, you might be incorporating more fruit into your meals.
For many of us, the usual fruit choices include apples, bananas, grapes, and perhaps some berries. However, there are numerous other fruits that you may not be familiar with that are definitely worth trying.
Three registered dietitians shared their insights on how to diversify your fruit consumption and the benefits of these nutritious options. These seven fruits are packed with vitamins and minerals and are typically available during the winter months across most regions, though availability may vary by location.
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1. Guava: A Tropical Powerhouse
Appearance and Taste
This tropical fruit, which can have a green or yellowish-green skin, features flesh that ranges from white to a vibrant pink or red, depending on the type, according to Sarah Heckler, MS, RD from Anne Till Nutrition Group in Raleigh, North Carolina.
“It usually has a round or pear-like shape and emits a sweet fragrance,” she explained.
“Guavas can be enjoyed when they are ripe and soft, with flavors that can be sweet or slightly tart.”
Nutritional Benefits
Guavas are nutritionally beneficial, being high in vitamin C, fiber, antioxidants, vitamins A and E, and potassium, which Heckler noted is essential for overall health and maintaining fluid balance.
Storage and Usage Tips
Let guavas sit at room temperature until they ripen to your liking. “Once they are ripe, keep guavas in the refrigerator to prolong their freshness,” Heckler advised.
You can slice guavas and eat them fresh, or they can be juiced for use in drinks, smoothies, or cocktails. Sliced guava also makes a great addition to fruit salads, green salads, or yogurt for an extra burst of flavor.
2. Kiwi: Small but Mighty
Characteristics and Flavor
Commonly referred to as kiwifruit, a kiwi is a small, brown, fuzzy fruit with bright green flesh, according to Heckler.
“The inside is filled with tiny, edible black seeds that are spread throughout the flesh, and its flavor is a delightful mix of sweetness and tanginess, making it a refreshing choice.”
Nutritional Highlights
This little fruit is incredibly nutrient-dense, particularly high in vitamin C, which supports immunity. Heckler informed Fox News Digital that kiwis also provide other nutrients, including dietary fiber, vitamin K, vitamin E, and potassium.
“Vitamin K is important for blood clotting and bone health, while vitamin E acts as an antioxidant,” she explained.
Storage and Versatility
At home, you can ripen kiwis at room temperature. “Once they are ripe, keep them in the refrigerator to extend their shelf life,” she added. “This helps slow down the ripening process.”
Heckler also mentioned that this versatile fruit can enhance smoothies by adding both flavor and nutritional value. In the U.S., kiwis are available all year round thanks to imports from various regions.
3. Kumquat: A Sweet and Tangy Delight
Distinct Features
This small, oval-shaped citrus fruit stands out from other citrus fruits varieties because its peel is sweet and edible, while the flesh is tart, noted Heckler.
Health Benefits
Kumquats are rich in vitamin C, fiber, and essential oils, making them a nutritious choice.
Storage and Culinary Uses
To keep kumquats fresh, store them at room temperature or in the refrigerator for a short time. They make for a convenient snack on the go.
“Eat the whole fruit, including the peel, for a delightful sweet and tangy taste,” Heckler advised. Kumquats are also great for home cooks, as they can be used to create tasty marmalades or sauces.
4. Persimmon: Sweet and Nutritious
Texture and Flavor Profile
Persimmons are sweet fruits with a distinctive texture and appearance.
Nutritional Value
According to Heckler, they are high in vitamins A and C, as well as dietary fiber.
“Vitamins A and C are beneficial for skin health and help strengthen the immune system,” she noted.
Storage and Recipe Ideas
Keep persimmons at room temperature until they ripen, then refrigerate them to maintain the freshness of fruits. This exotic fruits can add a delicious touch to your cooking or entertaining.
“Enjoy them raw or incorporate them into salads and desserts,” Heckler suggested. Another idea is to enhance the flavor and nutritional value by mixing persimmons into yogurt.
5. Pomegranate: A Superfood with Versatility
Why It’s a Superfood
Often regarded as a superfood, the pomegranate is rich in vitamin C, fiber, and folate, according to Jessica Cording, a dietitian, health coach, and author based in New York and New Jersey. She also noted that the fruit is “packed with compounds that have anti-inflammatory and antioxidant properties.”
How to Use Pomegranate Arils
Pomegranates contain arils—small seed casings that fill the fruit—which can be added to salads, mixed into yogurt, oatmeal, or cold cereal, or used as a garnish for drinks.
“You can also scoop the arils out with a spoon and enjoy them straight from the fruit,” Cording mentioned.
Storage and Seasonal Availability
Store pomegranates in a cool, dry, and well-ventilated area. While pomegranates are usually harvested in the fall, they remain available in stores throughout the winter, as noted by Heckler.
6. Pomelo: A Unique Citrus Experience
What to Look for When Buying
Also referred to as Chinese grapefruit, this unique fruit might be a new find at your grocery store.
When selecting a pomelo, it’s important to examine it closely. “A pomelo should feel heavy for its size and be free of soft spots or bruises,” Lopez advised.
“Take a moment to sniff the rind; when ripe, the fruit should emit a subtle, sweet aroma.”
Nutritional Benefits
This citrus fruit is high in vitamin C, as highlighted by Julie Lopez, a registered dietitian and owner of Virtual Teaching Kitchen in New Jersey.
How to Enjoy Pomelo
Refrigerate ripe pomelos for up to a week. This fruit can be enjoyed similarly to grapefruit, whether juiced for a refreshing drink or added to salads and desserts.
7. Star Fruit: A Tropical Star
Appearance and Flavor
This sweet treat, also known as carambola, is a tropical fruit with a distinctive star shape, featuring five points. It has a mildly sweet and tangy flavor, according to Heckler.
Nutritional Insights
Star fruit is a good source of vitamin C, fiber, and antioxidants.
Preparation and Serving Ideas
When shopping for star fruit, choose one with firm flesh. To enjoy it, simply slice and eat fresh or use it as a garnish in various dishes.
