As the days get colder and shorter, the variety of fruit available changes, and eating more fruit and vegetables becomes even more important as our bodies become more susceptible to disease. We are big believers of ‘eating the seasons’ and by choosing what is seasonal means you will be providing your body with the right nutrients at the right time.

What to Watch For:

OrangesAvailable in different shapes, sizes, and colors (blood oranges are our favorite) these citrus fruits will give your body a much needed boost of vitamin C to help keep your colds and flus at bay.


Oranges, per 1 fruit: 62 calories | 12g sugars | 3g fiber | 1.2g protein | 0.2g fat

Pomegranate– Pomegranates are known for their impressive nutritional profile. They contain manganese, which helps in the formation of bone structures during the metabolic process, and potassium, which aids in maintaining cellular function and keep a balance in fluid levels.  Pomegranates are also a great source of phosphorus, magnesium, zinc, iron and calcium.


Pomegranate, per 1 cup: 144 calories | 24g sugars | 7g fiber | 3g protein | 2g fat

Kiwis– Kiwi’s high fiber content gives it many of its health benefits. If you suffer from IBS, kiwis can help control your symptoms. They are also rich in vitamin E, so they are good for your skin and collagen production.


Kiwi, per 1 fruit: 42 calories | 6g sugars | 2.1g fiber | 0.8g protein | 0.4g fat

Passion Fruit– Passion fruit is unique in flavor, combining both sweet and tangy tastes. Not only is it rich in flavour, but also rich in nutrients. Passion fruit contains medicinal alkaloids, which relax our nervous system, prevent stress, and induce sleep.

passion fruit


Passion Fruit, per 1 fruit: 17 calories | 2g sugars | 1.9g fiber | 0.4g protein | 0.1g fat

Cranberries– Cranberries work to boost oral health by preventing accumulation of bad bacteria in the mouth. They also contain a high concentration of polyphenol compounds that fight oxidation in the body and prevent internal damage in our cells. We also love how versatile the small berries are; add them to your morning oatmeal, juice them in your smoothies, or make some homemade almond bread if you are feeling creative.


Cranberries, per 1 cup: 46 calories | 4g sugars | 4.6g fiber | 0.4g protein | 0.1g fat

The health benefits of the fruits we just discussed are highly dependent on the quality of the fruit you buy. Our favorite providers of organic and pesticide free fruits include Desert Lake Farms and Offah. If you prefer supermarket shopping, Dina Farms Supermarkets are also a great option.

Storage and Preparation:
How you store your fruit will impact how many nutrients are preserved and enter your body. Freezing preserves almost all the nutritional value and helps maintain the same great taste. When you are cutting up and preparing the fruit to eat, remember to use a cutting board exclusively for fruit and vegetables to avoid any bacteria transfer.