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  • Best Winter Fruits To Fight Cold And Cough

    6 min read

    Best Winter Fruits To Fight Cold And Cough

    The leaves falling off the trees, colder temperatures and shorter days can only mean that winter is fast approaching. This could also signify the onset of colds and coughs that are common health problems during winter but this should not prevent you from having fun and being in top shape this cold season.

    Eating winter fruits is an effective remedy in fighting germs and viruses all year round, especially during cold weather. Aside from enjoying a variety of flavors and textures, fruits in winter are an excellent source of essential vitamins and minerals. It also provides a wide range of health-boosting antioxidants that will prevent you from getting sick from the most common colds and coughs to the most dreaded diseases like cancer and heart attack.

    According to Australian dietary guidelines, eating 2 fruits each day is best for promoting good health and well-being so there are no reasons why you should not eat winter fruits. It will improve your immune system and keep your health in great shape.

    It’s fabulous to eat winter fruits during the cold seasons as it is cheaper and of good quality helping you make delicious and nutritious comfort food to fight colds and coughs on a budget.

    To give you an idea of the many benefits of fruits in wintertime and how you can enjoy them, here’s a rundown of the best winter fruits to fight colds and coughs.

    List Of Fruits For A Better Winter


    Grapefruit is known for its sweet and juicy yet tart taste. This tropical citrus fruit is packed with nutrients, antioxidants, and fiber that is great to include in a balanced diet.

    It is valued highly for its vitamin C content, which protects your cell from harmful bacteria and viruses. Likewise, the study shows that consumption of vitamin C in citrus fruits like grapefruit is beneficial in preventing and relief of common colds.


    Other powerful antioxidants that can be found in grapefruits are beta-carotene, lycopene, and flavanones which can protect your cells from free radicals.

    If you are concerned about maintaining your weight during wintertime, grapefruit is best to meet your calorie requirement for weight loss because it contains lots of water and fewer calories. It also has fiber content that promotes fullness and reduces calorie intake.

    There are ways to prepare this nutrient-packed winter fruit. You can either have it as a smoothie or mix it in your salad or just simply top it with a little sugar or cream cheese for less acidic goodness.

    Overall, not only grapefruit is delicious but it can also be a great inclusion to your diet because it is rich in important vitamins, antioxidants, and minerals.

    Kiwi Fruits

    Here’s a little trivia for you, do you know that kiwi fruits or kiwis are large berries? That’s right, this brown, egg-sized with gelatinous green flesh is actually a large berry that grows in woody species of vine and is a well-known crop in the genus Actinidia. It originated in China but was later on cultivated in New Zealand.

    Kiwis have a sweet, tart, and distinct taste that makes them a perfect addition to a healthy breakfast or dessert. Its tart taste, good texture, and low-calorie count make up for a healthy option for snacking, grazing, and flavorful course to end a meal.


    As for the nutrient content of kiwis, they boast of being high in vitamin C and fiber that supports heart and digestive health and boost immunity. In addition, it has ample amounts of potassium, vitamin K and E as well.

    You can enjoy this frizzy brown fruit during wintertime to fight off common colds and coughs. You can either slice it in half and scoop the sweet green flesh to add to your breakfast or throw it in a blender together with spinach and apples for a delicious and nutritious green smoothie. Whichever way you prepare your kiwis, it’s guaranteed to provide you 80% of adults’ daily vitamin C requirement.


    It may be true what they say about apples that it keeps the doctor away when you consume them once a day because apples are packed with incredible nutrients like good flavonoids, rich in fiber and antioxidants like polyphenols and a good source of vitamins C and E.

    It not only protects you from the common colds and coughs but it can be your best defense in preventing diabetes, heart disease, and cancer. It also helps in promoting a healthy gut because it contains pectin which is a type of fiber that works as a prebiotic that feeds your gut microbiota, a good bacteria for your gut.


    Another good thing about apples is that it also has quercetin which can be beneficial in protecting your brain from damage due to oxidative stress which means it can be good in preventing degenerative brain diseases like Alzheimer’s disease and dementia.

    How will you enjoy your apples? It’s very simple. You can cut them into small pieces and munch them during your breaks or in between tasks. You can make a good smoothie out of it together with seasoned veggies for a morning or afternoon pick me up which is a natural healthy alternative for coffee.

    Just a tip to leave the skin on when you eat your apples because that’s where you get most of the nutrients.


    Mandarins are another low-calorie winter fruit that is loaded with plenty of vitamins, minerals, and nutrients that will keep your family in top shape during the cooler months.

    It contains vitamins B and A and high levels of vitamin C. They are great for preventing infections, improving skin health, and removing free radicals that can damage your cells. Likewise, the high concentration of vitamin C will keep your immune system working marvelously even in the winter months to fight off nasty colds and coughs that will come your way.


    If you find it hard to be active this cold season, it may surprise you to know that eating winter fruits like mandarins are packed with calcium, phosphorus, and magnesium which help in building bones, create new ones, and may fight osteoporosis.

    You can enjoy your mandarins as a low-effort snack or toss them as an addition to your salads. For a savory and sweet treat, you can add them to give a good twist on your chicken dishes or cocktail drinks


    When we are down and out with nasty colds and coughs during colder months your body needs to hydrate to get better. Watermelons are the perfect source of hydration as it contains 92 % water and contains a variety of nutrients such as potassium, magnesium, and vitamin A.

    Not only that it is delicious but it also has lycopene which is a powerful antioxidant that helps in combating common colds and coughs, prevents infection, and decreases respiratory inflammation that may occur during the cold season.

    Watermelon is great for promoting regularity and prevents constipation because of its high content of water and fiber to clean up your gut.


    If you’re afraid to eat watermelon because you might swallow its seed, well you don’t need to as watermelons now comes in seedless variety, and don’t worry if you do swallow a seed it will not grow on your belly. They’re in fact full of nutrients.

    To enjoy watermelons, it tastes better right after it is cut but you can slice them and put them in the fridge for later or opt to freeze them and then thaw them to use in smoothies.

    You can also do more with it by tossing fresh watermelons on your salads with crumbled feta cheese. You can also make the outer layer stir-fried or stewed.


    These bell-shaped and sweet winter fruits are enjoyed since ancient times. Pears are highly nutritious. It is a rich source of important minerals like copper and potassium which plays a role in boosting immunity, cholesterol metabolism, and aids in muscle contraction and heart health.

    It is also an excellent source of antioxidants like polyphenol that can protect against oxidative damage. Just make sure to eat the whole fruit as polyphenol can be found six times more on the peel of the pear.


    It is also interesting to know that pears have beneficial plant compound that gives the fruit its different hues like the ruby-red hue in pears has anthocyanins that may improve heart health and strengthen blood vessels while the green skin hue has lutein and zeaxanthin necessary to keep you eye vision healthy especially as you age.

    Pears are available this colder season. You can eat them whole with the skin to get the most of the nutrients. They make a great on-the-go snack since they have fiber that won’t send your blood sugar to go high.

    It is also best to add to your chicken and pork dishes. You can pair it nicely with other spices like cinnamon, Gouda cheese, and ingredients such as chocolates and lemons.

    Enjoy all these delicious and nutritious winter fruits to fight off colds and coughs and take advantage of their many health benefits. With the choice of fruit platter or fruit skewers, you can order a bunch of them today.

    Mr. T’s also offers fresh deliveries to your office to help improve the general health of your team and reduce absences and sick days.

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