大寒时节寒气虽盛，但春气渐萌，肝木始生，养生果品搭配需满足“温补兼顾滋阴润燥”“疏肝兼顾健脾消滞”的原则。适当的水果既可补充维生素，又可达到保健效果。以下是几种适合大寒时节食用的水果推荐：

滋补肝肾用桑椹

食用方法：冬季可食用果干，果干可选择泡水或作为零食直接食用，保留其营养成分。也可煮桑葚粥，取干桑葚30克、大米100克。桑椹浸泡后与大米同煮，加糖调味，具有滋阴养血、补益肝肾的功效。家庭自制桑葚膏方法较为简单，取鲜桑葚500克、冰糖适量，熬煮成膏状，每日一勺，冬季可润肠通便、美容养颜。

功效：桑椹成于夏季，《随息居饮食谱》记载“以小满前熟透、色黑而味纯甘者良。”其性甘平，具有“滋肝肾，充血液，止消渴，利关节，解酒毒，祛风湿，聪耳明目，安魂镇魄”的功效。现代研究发现桑葚提取物可改善肝肾损伤，具有降血脂血糖、抗炎及免疫调节作用。在初夏时节榨汁饮用可生津养血，又因桑椹色黑应肾，也可将桑椹曝干、熬制成膏保留至冬季泡水以滋补肝肾，改善肝肾阴虚、血虚导致的腰膝酸软、须发早白、贫血等症状，尤其适合产后或体虚者。

理气解郁吃金桔

食用方法：推荐直接食用金桔，带皮吃以最大程度保留其营养成分，食之可理气解郁，有助于调节情绪及改善食欲。榨汁后饮用生津止渴，加入其他食材如萝卜汁、梨汁等润肺止咳化痰，有效缓解咳嗽咳痰症状。

功效：润肺止咳、疏肝理气。金桔性温，味甘、酸，可疏肝理气，缓解肝郁。大寒时节天气干燥，肺易受燥邪侵犯，出现咳嗽咳痰等症状，金桔有润肺化痰的功效，能缓解肺燥，保护肺脏功能。金桔富含维生素C、维生素A。维生素C能增强人体免疫力，预防感冒。维生素A对保护呼吸道和消化道黏膜的完整性有重要作用，可减少大寒时干燥寒冷空气对黏膜的损伤。金桔中的黄酮、多酚可抗氧化，清除体内自由基，有助于预防心血管疾病等与氧化应激相关的疾病，对于在大寒时节因血管收缩而发生心血管疾病的人群尤为重要。

护肝消滞食猕猴桃

食用方法：可直接食用，脾胃虚寒者加热后食用。

功效：猕猴桃维生素C含量高，被誉为“维生素C之王”，每100克猕猴桃含维生素C约420毫克，同时还含有维生素E和膳食纤维，有助于通便排毒，促进肠胃蠕动，适合减肥瘦身的人群。同时猕猴桃可促进心血管健康，冬季心血管疾病高发，猕猴桃中的钾元素有助于维持正常血压，其含有的膳食纤维能降低胆固醇，减少心血管疾病风险。

Major Cold Fruit Recommendations

During Major Cold, the coldest period of the year, the gradual emergence of spring energy signals the need to nourish the liver and kidneys while balancing warmth and moisture in the body. Fruits can provide essential vitamins and offer health benefits tailored to the season. Below are recommended fruits for Major Cold, along with their benefits and usage tips:

Mulberries: Nourish the Liver and Kidneys

Usage:  

1. Eat dried mulberries as a snack or soak them in water to make a tea.

2.Cook mulberry congee: Soak 30g dried mulberries, then cook with 100g rice. Add sugar to taste.

3.Make mulberry paste: Simmer 500g fresh mulberries with rock sugar until thickened. Consume one spoon daily to moisturize the intestines and improve skin health.  

Benefits:  

Mulberries are sweet and neutral in nature, known for nourishing the liver and kidneys, enriching blood, and relieving joint pain. Modern research shows mulberry extract can improve liver and kidney function, lower blood lipids and glucose, and reduce inflammation. Ideal for those with symptoms like soreness in the lower back, premature graying of hair, or anemia due to liver and kidney yin deficiency.

Kumquats: Relieve Depression

Usage：  

   1. Eat kumquats whole, including the peel, to maximize nutritional benefits.  

   2. Juice kumquats and mix with radish or pear juice to soothe the lungs and relieve coughs.  

Benefits:  

Kumquats are warm in nature, help regulate liver qi and improve mood. Rich in vitamin C and A, they boost immunity, protect respiratory and digestive mucosa, and reduce oxidative stress. Ideal for relieving lung dryness, coughs, and phlegm during the Major Cold season.

Kiwifruit: Protect the Liver and Aid Digestion

Usage:  

Eat fresh or heat slightly for those with spleen and stomach deficiency-cold.  

Benefits:  

Known as the "king of vitamin C," kiwifruit contains about 420mg of vitamin C per 100g, along with vitamin E and dietary fiber. Promotes cardiovascular health by maintaining blood pressure and lowering cholesterol, reducing the risk of heart disease. Supports digestion and detoxification, making it suitable for weight management.  

By incorporating these fruits into your diet during Da Han, you can strengthen your body, adapt to the cold climate, and prepare for the transition to spring.