Boost Your Health the Natural Way This Winter

 In Blog

Winter is the time for cosy blankets, milo, hot chocolate, and staying in on weekends for movie days and Netflix binges… but all your favourite summer fruits and vegetables have sadly gone on vacation. The seasonal flu and colds are also expected to come knocking soon.

When the colder months roll around many people spend time stocking up on vitamins and medication to boost immunity, curve seasonal depression and keep the kiddies safe from a nasty cold. The impact COVID-19 has had on communities has also only increased the urgency of the search for the ultimate immune-boosting tricks.

We’ll let you in on a little secret… the easiest and cheapest way to boost your immunity this winter is by incorporating more seasonal fruits and vegetables into your diet.

South Africans are incredibly lucky in that our winters don’t lead to a complete lack of delicious fresh fruit and vegetables. Plus the Grow Fresh Produce team of producers are incredibly skilled in producing a fresh harvest of an abundant range of fruits and vegetables no matter the time of the year.

We recommend increasing the following seasonal fruits and vegetables into your diet this winter to boost your health and immune system.


We bet you didn’t know that apples are a great source of vitamin C? Getting adequate vitamin C is key for immune support. Apples also contain pectin which is a fibre that is known for reducing cholesterol levels. Remember to eat the peel of the apple too as a large percentage of fibre and phytonutrients are found within the peel.


Avocados are an excellent source of nutrients including healthy fats, fibre, vitamin C, vitamin E, vitamin B6, potassium, magnesium and folate. Enjoying avocado regularly can improve overall diet quality. Avocados are also beneficial for gut health and are a rich source of antioxidants.


These crimson red root vegetables are high in folate, potassium and beta carotene nutrients. The body converts beta carotene into vitamin A which is vital for vision and plays a critical role in cell growth and in maintaining healthy organs. Beetroots also increase exercise performance, lower blood pressure, and improve blood flow.


Much like apples, broccoli is a surprising source of vitamin C. Consuming broccoli regularly can lower the risk of cardiovascular disease. They’re great for eye health and support your immune system by supporting your gut health which improves defence against infection.


Cabbage is a South African favourite and is a nutrient-dense winter offering. This wonder food has high levels of vitamin C, vitamin K, potassium, and calcium PLUS it’s 92% water. Cabbage is a great way to ensure you reach your daily required water intake this winter. Cabbage also promotes a healthy heart, a healthy gut and may lower cholesterol levels.

Citrus Fruit

The most obvious and well-known immune-boosting fruit is citrus. Citrus fruits are bursting with vitamin C, a nutrient known to give your immune system a boost. Citrus is filled with phytonutrients, polyphenols and carotenoids. These nutrients have high anti-oxidant properties that can protect your body and prevent health issues.


Leeks are a brilliant source of magnesium which helps keep blood pressure normal, bones strong and promotes heart health. Magnesium is also wonderful for avoiding catching the winter blues. Leeks pair wonderfully with soups and soup is a wonderful winter staple that is easy to make, warms you up and is flavourful.


This root vegetable provides valuable digestion improving fibres and folates. Parsnips are also a great source of vitamin C and K. They are very high in antioxidants which may help prevent chronic conditions like cancer, diabetes and heart disease.


Tomatoes contain lycopene which has been linked to many health benefits, including reduced risk of heart disease and cancer. They also contain vitamin C, potassium, folate and vitamin K.

The Joburg, Tshwane and Durban Fresh Produce Markets will be selling all of these fruits and vegetables (and more) this winter. Our producers and dedicated sales teams treat our buyers like family ensuring they provide you with quality fresh produce for an affordable price. See you on the Market floors!

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