New Zealanders are being urged to look to seasonal fruit rather than cold remedies this winter, with nutrition experts saying common produce such as kiwifruit, citrus and tamarillos offer a powerful and affordable boost to immune health.

Dr Carolyn Lister, principal scientist at the Bioeconomy Science Institute and a trustee of the 5+ A Day Charitable Trust, said in a media release that winter fruit is currently at its peak, delivering flavour, value and nutritional benefits that cold remedies lack.

She said incorporating one or two servings of fruit at breakfast is a simple way to strengthen immunity during the colder months.

“Winter fruit like citrus, kiwifruit and tamarillos are powerhouses of vitamin C and antioxidants and are exactly what our bodies need when we’re fighting off seasonal bugs,” Lister said.

Citrus fruits such as oranges and lemons are particularly high in vitamin C, with one serving providing up to 179% of the recommended daily intake.

Vitamin C plays a key role in immune function and is supported by compounds such as flavonoids and carotenoids, which contribute to overall health.

Kiwifruit, another winter staple, provides vitamin C and folate, with vitamins B6, E and K and potassium, supporting a wide range of bodily functions.

Tamarillos – often overlooked – also offer nutritional benefits, including vitamin C, dietary fibre, potassium and vitamins B6 and E, which support skin, eye and heart health.

Lister said breakfast presents an easy opportunity to increase fruit intake.

“Whether you’re slicing a kiwifruit on to your muesli, squeezing fresh lemon over yoghurt or halving a tamarillo to eat with a spoon, these are simple habits that can make a real difference to how you feel through winter.”

She said building a routine around seasonal produce can help New Zealanders meet the recommended daily intake of fruit and vegetables while supporting their health through winter.