Even if you're yet to consider doing the 'Christmas shop', you've probably come face to face with hoardes of festive goodies at the supermarket — with bumper boxes of prettily wrapped chocolates and mince pies stacked several feet high.

But winter isn't just the season of goodwill and outrageous snacks (yes pigs in blanket flavoured crisps, we're looking at you), it's actually the best time to enjoy a slew of delicious fruits which are currently at their peak.  

Apples, pears and cranberries are all native British fruits which are in season right now, along with elderberries.

And, according to one leading expert, we should be popping them, and punnets of blackberries into our shopping baskets, rather than the calorific Christmas treats which are becoming harder and harder to avoid.  

Rob Hobson, registered nutritionist and author of The Low Appetite Cookbook told the Daily Mail: 'Festive snacks are often ultra processed and tend to be high in sugar, unhealthy fats and very low in nutrients.

'And because of their texture and flavour profile, they're incredibly easy to overeat without really noticing. 

'They can also have a more profound impact on blood sugar levels, especially when eaten in larger amounts or without fibre or protein.'

But, by swapping the crisps, cookies and choccies for fruit, you'll still be giving your immune system a boost with antioxidants and supporting your gut health with a dose of healthy fibre. 

Mr Hobson advises eating the fruits raw—apart from elderberries, which are poisonous if not correctly prepared—and to 'keep the skin on wherever possible as that's where much of the fibre and antioxidant content is found'. 

However, having the winter fruits as part of a prepared dish, or as a combination with other whole foods, also has its benefits. 

'Fresh, stewed or baked fruits all work well,' he continued. 

'Pairing fruit with a source of protein or healthy fats such as yoghurt, nuts or seeds can help stabilise energy levels and make it more satisfying. 

'Frozen berries are also absolutely fine and great for making winter compotes with orange rind and cinnamon. 

They're often frozen at peak ripeness, which means they retain their nutrients and are much more affordable in the winter.'

The NHS recommends adults eat at least five 80g portions of fruit and vegetables a day, with one serving equal to a medium sized apple, or a cupful of berries.

You can also add them to other dishes, both sweet and savoury.  

With this in mind, Mr Hobson takes us through the seasonal fruits to be choosing over chocolate between now and 2026—and some of the ways to enjoy them might surprise you. 

Blackberries

Mr Hobson's personal favourite are blackberries, which although are more of an autumnal fruit are still available to buy now both in the fresh and frozen aisles. 

He said: 'Blackberries are surprisingly high in fibre compared with other fruits and are packed with anthocyanins which are the deep purple pigments associated with heart, blood vessel and brain health.

'Because they're lower in natural sugars than many fruits, they're also a great option if you want something sweet without a noticeable energy spike.' 

Blackberries are also packed with antioxidants, which have been linked to better ageing as they tackle harmful cells called free radicals which can cause havoc in the body. 

'They also supply vitamin C, vitamin K and manganese, nutrients involved in collagen formation, bone health and antioxidative defence,' he added. 

Wondering how to include them in your diet? Mr Hobson likes his for breakfast. 

 He said: 'I often stir a handful of frozen blackberries into warm porridge with a spoonful of yoghurt as the heat softens them and brings out their natural sweetness. 

'It's an easy way to get more fibre and antioxidants into your morning, especially when it's cold outside.

'They're really versatile and add a rich, tangy flavour to both sweet and savoury dishes.'

And if you can't find them on the shelves, don't be afraid to buy a bag to keep in the freezer.  

'They're especially nutritious when eaten frozen, as they're picked and frozen at peak ripeness,' he explained.

While they are often sold in different pack sizes, 100g of frozen blackberries contain 32 calories, 5.1g of sugar, 3.1g of fibre and 0.9g of protein.

Pears

The second seasonal fruit which Mr Hobson recommends are pears, which are soft and juicy when ripe. 

They are known for their natural sweetness with complex notes of vanilla.

'Pears are a good source of fibre especially when you include the skin,' he said.

'This makes them excellent for digestion and gut motility which is something people can struggle with this time of year.' 

When seasons change, people can experience issues with their digestion, causing bloating and constipation. 

But pears won't just keep you regular.  

Mr Hobson continued: 'Pears also provide vitamin C, potassium and amounts of folate.' Vitamin C has long been hailed for its immune boosting effects while potassium and folate—also known as vitamin B—are vital for heart and nervous system functioning.

'Their polyphenols may support vascular health, and the combination of fibre and water helps with fullness and steady energy between meals.'

Polyphenols are a type of powerful antioxidant which have been linked to lower risks of diabetes and heart disease.

The fruit which is in season throughout late summer into early winter, is similarly sold in different pack sizes, but 100g of pear typically contains 41 calories, less than 0.5g of fat, and 8.7g of sugar.

Apples

There are more than 2,000 varieties of apples in the UK to choose from, meaning you could eat a huge variety of them between now and 2026 and not get bored.

'Apples are a great winter staple thanks to their soluble fibre, particularly pectin,' said Mr Hobson. 'Soluble fibre helps to nurture your gut bacteria and may support healthier cholesterol.' 

There is growing evidence that supporting 'good bacteria' in your gut microbiome—a community of trillions of bacteria, viruses and fungi in the digestive system—aids digestion, a healthy immune system and even improves mental health.

Meanwhile, there are two types of cholesterol—high density lipoprotein (HDL) known as 'good' cholesterol and low-density lipoprotein (LDL) known as 'bad cholesterol'— and apples have been found to lower the latter.

A 2019 study found that that eating two apples a day can significantly lower levels of LDL, 'bad cholesterol', which is known to clog arteries, increasing an individual's risk of a heart attack or stroke.

These were apples rich in proanthocyanidin, another polyphenol that has strong antioxidant and anti-inflammatory properties. It is particularly abundant in Granny Smith apples.

Per 100g of the crunchy green fruits there are approximately 54 kcal, 11.1g of sugar and 0.6g of protein.

Cranberries

The fourth fruit, which is particularly festive, are cranberries which were first harvested by Native Americans for food, medicinal and dyeing purposes.

They have since become a classic ingredient in festive recipes, with cranberry sauce offered up on dining tables across the UK come Christmas Day. 

However, it's cranberry's UTI-tackling properties that it is best known for, with a glass of the red juice often suggested as quick fix for mild symptoms of cystitis.  

'Cranberries are rich in unique polyphenols called proanthocyanidins (PACs),' says Mr Hobson. 

'These compounds help prevent certain bacteria including E. coli from sticking to the urinary tract, which explains their link with UTI support.'

The berry is well-known for having protective effects for recurrent urinary tract infections (UTIs), a common infection of the bladder, kidneys and the tubes connecting them.

A 2024 review of existing studies on its effectiveness in preventing UTIs found that those who drank cranberry juice had the painful infection 54 per cent less than those who didn't.

But Mr Hobson added they can do more for us than making toilet trips more comfortable, they can boost our immune system and help us ward off colds, naturally. 

He added: 'Cranberries also a good source of vitamin C, manganese and a variety of antioxidants that help support immune function during the colder months.'

Elderberries 

The final fruit Mr Hobson recommends are elderberries—but you need to tread carefully. 

This dark purple berry, which grow on the Sambucus tree or shrub, has been used in folk medicine for centuries. 

These days it is most commonly found in supplement or herbal tea form because unlike the other fruits in this article, elderberries must never be eaten raw.

The danger is that they naturally contain the chemicals lectin and cyanide which can cause nausea, vomiting and diarrhoea. 

And, if eaten in large amounts, the berries can trigger serious food poisoning which could prove fatal. 

Before ingesting—as a juice, jam, wine, pie or chutney—they must be fully ripe and carefully cooked. 

Similar to other berries, they are also rich in vitamin C, fibre and get their dark hue from anthocyanins, which have 'antioxidant and anti-inflammatory benefits' that help boost the immune system,' she says. 

'Elderberries have a long history in traditional winter remedies, and modern research suggests they may help reduce the duration and severity of cold symptoms thanks to their antiviral and immune-modulating properties,' added Mr Hobson.

Typically, they won't be found on supermarket shelves, but high street shops such as Holland and Barret sell lots of other products that contain it such as Pukka Elderberry & Echinacea tea which costs £4.99.