Besides it being the holiday season, the start of winter also heralds in several fruit – cranberries and citrus. These share many nutritional benefits with other fruit but also have their own unique contributions to health.

Similar to most fruit, they are good sources of fiber. Citrus fruits are excellent for boosting potassium (great for supporting healthy blood pressure numbers). Both contain vitamin C as well as a number of phytonutrients (plant-based nutrients) that researchers have discovered contribute to more optimal health. Vitamin C can also improve the absorption of other nutrients, such as iron. Many of the phytonutrients act as antioxidants that protect tissues from damage.

Cranberries are unique in their connection with the urinary tract. It appears that substances they contain can reduce the chance of bacteria adhering to the lining of the bladder and other urinary tract tissues. This can then reduce the risk of a urinary tract infection. As a form of prevention, including these little cranberries in our diets on a regular basis can then potentially be a healthy way to reduce our need for antibiotics.

Besides the urinary tract, cranberries may be helpful in countering bacteria in other parts of the body. They appear to be useful for cardiovascular health as well. This is due to their antioxidant and anti-inflammatory effects and also to the positive impact they can have on blood lipids and platelets. Some of their other phytonutrients could be helpful when it comes to reducing the risk of certain cancers.

The other good news is that these benefits seem to come from the various forms of cranberries – fresh, dried, and juice. With regard to the urinary tract, cranberry sauces and jellies even provide about 60 percent to 80 percent of the benefit provided by these other forms since the helpful substances are not destroyed by cooking.

The red color of cranberries can be a festive addition to holiday meals that can continue to be part of your diet long after the holiday decorations have been put away. They are a fruit that is easily frozen for use throughout the year and are always available in the dried form.

Consider adding fresh or dried cranberries to brown rice dishes, quick breads/muffins, pancakes, sautéed apples or pears, or stuffing. Dried cranberries are good as part of a healthy snack. They can be added to a trail mix, oatmeal, yogurt, dry cereal, vegetable or fruit salads, chicken or turkey salad, a peanut butter sandwich, or even as an ingredient in homemade turkey burgers.

How many children (and adults) do not like the easy peeling, lack of seeds, and sweet taste of clementines! These cute little fruit often kick off the citrus season and make handy snacking. They also come at the onset of the cold and flu season – perfect timing for taking advantage of their health benefits. Besides these little citrus fruit, there are tangerines, many forms of oranges, and grapefruit.

Citrus fruits share some of the same nutrients as cranberries, but in addition, supply higher doses of folate. Grapefruit contains a type of fiber that is especially helpful for lowering high cholesterol. It also has substances that are considered cancer fighters. Note that some citrus such as grapefruit, can interfere with certain medications, so check with your pharmacist to find out of you need to avoid these.

Some substances in tangerines and other oranges have been shown to be anti-inflammatory. Inflammation can be caused by being overweight and by certain medical conditions such as diabetes, so taking action steps to reduce inflammation is a good idea.

Oranges contain a team of nutrients that promote cardiovascular health – soluble fiber, potassium, folate, hespertin, beta carotene and others. Some of these are also key players, along with several other phytonutrients found in oranges, in the fight against cancer risk.

Oranges obviously make great snacking. They can be turned into a fruit salad, added to brown rice or quinoa dishes, added to a smoothie, or added to yogurt. Half a grapefruit can give you a good dose of vitamin C to start your day.

Citrus zests also contain nutrients. They not only add wonderful flavor, but can add sweetness to baked goods and other dishes. This means the amount of sugar called for in the recipe can often be lowered. The savings to you is fewer empty calories from “added sugars.”

Zests can be used in quick breads/muffins, pancake or waffle batter, added to marinades or salad dressings, sprinkled on fish or as part of a rub for chicken, or stirred into yogurt or hot cereal.

Cranberry and citrus juices can also be part of a healthy diet, as long as they are consumed in moderation. It is too easy to add a lot of calories from a high intake of juice, plus you are not getting the benefit of fiber that is missing in the juice form.

So take advantage of these delicious and nutritious seasonal fruit. Use them to achieve the goal of eating at least three servings of fruit each day.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy, presents workshops nationally, and is board-certified as a specialist in sports dietetics. Visit www.pamstuppynutrition.com for nutrition information, some healthy cooking tips and recipe ideas.