'Tis always the season for fruits and vegetables! We have access to raw, live food all year round, but to optimize our healthy eating habits, it helps to know which fruits and vegetables are in season.
Eating local, organic and seasonal produce is beneficial both to your health and the environment. It also helps you spice up meals in the kitchen by experimenting with different flavors. Not to mention, seasonal fruits and vegetables taste better! When crops are transported, they must be harvested early and often do not ripen as effectively as they would in their natural environment. Fresh, locally harvested foods have their full flavors and nutrients intact. Bonus - eating organic crops removes the risk of harmful pesticides!
Here is a highlight of the freshest fruits and vegetables available at your local grocery store or farmer's stand in the winter season:
Vegetables
Brussel sprouts: High in vitamin C, six brussel sprouts contain 90% of the daily recommended intake of vitamin C.
Butternut squash: High in vitamin A. One of the most popular winter vegetables, butternut squash is rich in dietary fibers, vitamin B and folate. O2 Living's delicious butternut squash soup recipe.
Cauliflower: Excellent source of vitamin C and vitamin K. It is a good source of minerals such as manganese, copper, iron, calcium and potassium.
Potatoes: High in vitamin C. Potatoes are low in cholesterol and sodium and are an excellent source of iron. Although potatoes are readily available from greenhouses throughout the year, the prime time to indulge in this heart vegetable is during the winter season.
Pumpkins: Enriched with vitamin A. Pumpkins are high in flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes. In addition, pumpkin seeds are a great source of protein, minerals, vitamins and omega-3 fatty acids.
Fruits
Persimmons: High in vitamin C, these fruits supply magnesium, potassium and phosphorus. Persimmons are also high in fiber and include plant-based nutrients called phytonutrients.
Cranberries: High in vitamin C and pro-anthocyanidins, studies have shown cranberries prevent cancer, aging and neurological diseases, inflammation, diabetes and bacterial infections. Check out our winter cranberry and orange smoothie recipe, featuring Living Juice's organic, cold-pressed Carrot Kick!
Mandarins: High source of vitamin C, mandarins contain a good source of B vitamins. They are low in calories and a good source of fiber.
Pears: Pears help reduce cholesterol. Pears are enriched with vitamin C, vitamin K and copper. Pears are a good source of pectin, a soluble fiber that helps the body eliminate cholesterol and also protects against environmental toxins.
Pomegranates: High in vitamin C, regular intake of pomegranate boosts immunity, improves circulation and may protect against diseases. Try adding pomegranates into your diet with our pomegranate chia seed vegan yogurt recipe!
Always a go!
Here's a list of fruits, vegetables and herbs that are suitable for meals all year round:
- Cucumbers
- Carrots
- Lettuce
- Onions
- Mushrooms
- Sweet potatoes
- Broccoli
- Collard greens
- Water crest
- Thyme
- Beets
- Apples
- Mint
- Oranges
- Spinach
- Garlic
- Cabbage
Make sure you include a wide variety of organic fruits and vegetables in your diet all year round to maintain your overall health and wellness!