If you’re trying to stay on track this first full week of the New Year, you’ll likely be adding more fruit to your diet.
For most of us, the choice of fruit is apples, bananas, grapes, maybe various berries – but they exist many other fruits which you may not know about, but are worth considering.
Three registered dietitians share their tips on how to increase your fruit intake—and why you might want to try these healthy types of fruit.
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These seven fruits contain a surprising amount vitamins and minerals and are generally available in winter in most of the country, with some variation depending on location.
From left to right, kumquat, star fruit and pomegranate. These and other unusual and interesting fruit choices pack nutritional value and can be used in a variety of dishes and meals. (iStock)
1. Guava
A tropical fruit with a green or yellowish-green exterior, guavas can have flesh ranging from white to bright pink or red, depending on the variety, Sarah Heckler, MS, RD of Anne Till Nutrition Group in Raleigh, North Carolina, told Fox News Digital .
“The fruit is generally round or pear-shaped and has a sweet aroma,” she said.
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“The guava can be eaten when it is ripe and soft, and the taste varies from sweet to slightly astringent.”
Guavas boast nutritional benefits because they are rich in vitamin C, fiber, antioxidants, vitamins A and E, and potassium, which Heckler said is important for health and fluid balance.
Guavas can be sliced and eaten fresh. They are also often strained and used in drinks, smoothies or cocktails. (iStock)
Leave the guavas at room temperature until they reach the desired ripeness.
“Once ripe, refrigerate guavas to extend their shelf life,” Heckler said.
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Guavas can be sliced and eaten fresh, she said. They are also often squeezed and used in drinks, smoothies or cocktails.
Sliced guava can be added to fruit salads, green salads or yogurt for full flavor.
2. Kiwis
Also known as a kiwi, a kiwi is a small, brown, fuzzy fruit with vibrant green flesh, Heckler said.
“The interior contains tiny, edible black seeds scattered throughout the flesh, and the flavor is a unique combination of sweetness and sharpness, making it a refreshing and aromatic fruit.”
This small fruit has a lot of power because it has an extremely high content of vitamin C, which stimulates immune system healthHeckler said.
Small kiwi has an extremely high content of vitamin C, which promotes the health of the immune system. (iStock)
“It also contains other nutrients like dietary fiber, vitamins K, E and potassium,” Heckler told Fox News Digital. “Vitamin K supports blood clotting and bone health, and vitamin E is an antioxidant.”
At home, kiwi can ripen at room temperature.
“Once ripe, store kiwifruit in the refrigerator to extend its shelf life,” she added.
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“This helps slow down the ripening process.”
The versatile fruit can be used in smoothies to enhance flavor and nutritional benefits, Heckler also said.
Kiwifruit is available year-round in the U.S. due to imports from various regions, Heckler said.
3. Kumquat
This small, oval-shaped citrus fruit is different from other citrus fruits because the kumquat peel is sweet and edible, while the flesh inside is tart, Heckler noted.
Among the nutritional advantages of exotic fruits is the high content of vitamin C, fibers and essential oilsshe said.
At home, store kumquats at room temperature or in the refrigerator for a short time to maintain their freshness.
Fresh orange kumquats are rich in vitamin C, fiber and essential oils. (iStock)
This choice of fruit can be snack on the go.
“Eat the whole fruit, including the peel, for a sweet and tangy flavor,” Heckler said.
Kumquats are also versatile for DIY cooks as you can use them to make delicious marmalades or sauces.
4. Dragoon
The date is a sweet-tasting fruit with a unique texture and appearance. The delicious fruit is rich in vitamins A and C, as well as dietary fiber, Heckler said.
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“Vitamins A and C contribute skin health and strengthen the immune system,” she said.
Keep the persimmons at room temperature until they ripen, then store them in the refrigerator to prolong their freshness. Exotic fruits can be a delicious addition to your cooking or entertaining routine.
To enhance the flavor and nutritional benefits, persimmon can be added to foods such as yogurt. (iStock)
“Enjoy it raw or add it to salads and desserts,” suggested Heckler.
Another idea is to enhance the flavor and nutritional benefits by adding persimmons to foods like yogurt.
5. Rosehip
Often hailed as a superfood, pomegranate is a good source of vitamin C, fiber and folate, Jessica Cording told Fox News Digital. Cording is a dietitian, health coach and author based in New York and New Jersey.
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The fruit is also “rich in compounds with anti-inflammatory and antioxidant properties,” Cording said.
Pomegranates have arils – tiny seed pods that fill the inside of the fruit, which she said can be added to salads; mixed into yogurt, oatmeal or cold cereal; or used as a garnish for drinks.
Rosehips are a good source of vitamin C, fiber and folate. “They are also rich in compounds with anti-inflammatory and antioxidant properties,” the dietician told Fox News Digital. (iStock)
“You might as well eat the fruit with a spoon,” Cording said.
Store pomegranate in a cool, dry and well-ventilated place.
Although pomegranates are usually harvested in the fall, they can be found in stores throughout the winter, Heckler said.
6. Pomelo
Also known as the Chinese grapefruit, this unusual fruit might be a new one to look for in your grocery store.
This citrus pick is high in vitamin C, Julie Lopez of New Jersey, a registered dietitian and owner of Virtual Teaching Kitchen, told Fox News Digital.
When picking a pomelo, take the time to carefully inspect it, she said.
Pomelo, also known as Chinese grapefruit, is rich in vitamin C. “It should be hard for its size, without any soft spots or bruises,” the dietician said. (iStock)
“A pomelo should be heavy for its size, without any soft spots or bruises,” Lopez said.
“Smell the rind; when ripe, the fruit should have a subtle, sweet scent.”
Refrigerate ripe pomelo for up to a week, she said.
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The fruit can be used in the same way you would use a grapefruit, as it can be juiced for a refreshing drink and added to salads and desserts.
7. Star fruit
Sweet jerky, also known as carambola, is a uniquely shaped tropical fruit – aptly named because it has five star-like spikes.
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It has a slightly sweet, tangy flavor, Heckler said.
Starfruit — a uniquely shaped tropical fruit — has a slightly sweet, tangy flavor and is a good source of vitamin C, fiber and antioxidants. (iStock)
It is a good source of vitamin C, fiber and antioxidants.
When buying this fruit, choose one with firm flesh.
To enjoy, slice and eat fresh or use it as a decoration for dishes.
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“Use sliced star fruit as a decorative and aromatic garnish for both sweet and salty dishesHeckler said.
Keep starfruit at room temperature until ripe, then store in the refrigerator for optimal freshness, she suggested.
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She noted that star fruit may be available year-round in some southern states, but may not be as common in colder regions.
