What are the benefits of eating seasonally? A quick guide to important foods for fall, winter, spring and summer

The produce grown and waiting for us on store shelves in season is a veritable treasure trove of vitamins, micro- and macronutrients. They are always fresh, retain their nutritional value and, as a rule, are harvested ripe.

Seasonal products are inferior to fruits and vegetables brought from other regions and countries. They are harvested long before they are ripe and therefore the ripening process takes place in transit or on the shelves. This, in turn, has a devastating effect on the composition and some of the benefits are lost.

Vitamin loss is also characteristic of frozen foods: ice crystals destroy their structure, and the vitamin C content is halved. Even blast freezing does not help to fully preserve all the useful composition.

There is an opinion that seasonality in the choice of products is relevant in our strip only in summer and fall, when the time of planting and harvesting begins. Yes, this is the ideal time to buy fresh, delivered literally from the bed of fruits.

But in winter you can also choose fruits and vegetables that can make up for vitamin deficiencies and boost immunity. The main thing is to know correctly which ones to buy and in what form to use.

Seasonal products change depending on the time of year, which allows you to try new recipes and dishes. Meals will become more diverse, healthier and tastier.

The main advantages of seasonal products

Olga Dekker

nutritionist and nutritionist

Seasonal products have a beneficial effect on digestion, help with dieting and strengthen immunity. They have undeniable advantages over non-seasonal ones. Fruits and vegetables are often harvested at the time when they are ripe and have a maximum reserve of nutrients. Accordingly, they have more vitamins, minerals, and antioxidants. They also have a rich taste and aroma, and do not need additional processing for storage and transportation.

Another important advantage of seasonal produce is its low cost. When fruits and vegetables are grown in large quantities, they become more affordable for consumers.

Choosing fruits grown in your neighborhood is environmentally friendly. Producers don’t have to transport produce long distances to market, which reduces their carbon footprint and negative impact on the environment.

The right seasonal produce can help you maintain good health and lose weight. Fiber-rich fruits and vegetables are good for the intestines and other internal organs.

What foods are good to eat in season?

Winter

At this time of year, to strengthen the immune system, you should include in your diet foods rich in vitamins C, D and A, as well as zinc and selenium.

• Vegetables: broccoli, carrots, turnips, potatoes, beets, pumpkins. Ripened and harvested in late fall, they can be stored throughout the winter months without losing their beneficial properties.
• Fruits: oranges, tangerines, pears, lemons, avocados, grapefruit. This type of seasonal products does not grow in our strip, but it is the winter season of ripening in warm countries. Therefore, it is at this time of year that they contain the maximum supply of vitamins.

Spring

In spring, it is worth including more greens and vegetables in your diet. They contain fewer calories and will help you prepare your body for summer.

• Leafy vegetables: spinach, watercress, arugula, lettuce, dill, parsley and basil.
• Berries: strawberries, raspberries, blueberries, cranberries, black currants.
• Fruits: apples, pears, oranges, lemons, grapefruit.
• Vegetables: carrots, turnips, beets, leeks, shallots, onions, garlic, zucchini, pumpkin.
• Nuts and seeds: pinenuts, walnuts, walnuts, almonds, sunflower seeds.

Summer

With the onset of hot weather, it is beneficial to consume vegetables and fruits that contain a lot of water.

• Fruits: watermelon, melon, peaches, nectarines.
• Berries: strawberries, strawberries, blueberries, black currants, gooseberries.
• Vegetables: cucumbers, tomatoes, zucchini, artichoke, eggplant.
• Herbs: mint, basil, parsley, green onion feathers.

Fall

This time of year is the peak of fruit and vegetable yields. Food from local farmers will be most beneficial.

• Vegetables: broccoli, eggplant, cauliflower, Brussels sprouts, potatoes, corn, onions, garlic, beets, pumpkins, sweet peppers, green beans.
• Fruits: pear, apples, persimmons.
• Berries: sea buckthorn, cranberries, cranberries, cranberries, blackberries.

Is it possible to replace seasonal products with fruits and vegetables from other regions?

Nutritionists advise to follow the right diet and include fruits, vegetables and herbs in the diet all year round. To do this, sometimes it is necessary to purchase fruits brought from other areas.

There is nothing wrong with this, but it is still better to use products with a stock of nutrients that are available at certain times of the year.

Replacing fruits with counterparts imported from other countries will not always be healthy. Natural products grown out of season or shipped from far away are often processed to increase shelf life and transportation. This, in turn, leads to a loss of health benefits.

It is best to eat what is grown in your region, as these fruits are the healthiest and freshest. Exotic fruits are better to choose from those that grow in countries close to your area. You should buy them from trusted producers.

The benefits of seasonal products are also noted by chefs. From them it is possible to prepare a variety of useful dishes that have a rich aroma and taste.

Yaroslav Kliuchevsky

chef of the culinary studio “Art Picnic”

Seasonal products will not only help to diversify the diet, but also make the menu healthier and tastier.

Dishes, which are prepared from vegetables and fruits characteristic for a certain time of the year, have a positive effect on the body, help normalize weight. Seasonal products will also save you some costs: dishes in cafes and restaurants prepared from them will be cheaper.

In the winter diet, cooks are sure to include vegetables of long storage and fermented pickles, sauerkraut. They have a lot of vitamins, pro- and prebiotics, which helps the body in digesting rich and caloric dishes that are so popular in the cold season.