There are many benefits to eating seasonal foods, even if your options are limited in the fall and winter. For produce to be seasonal, that means it is eaten during its peak harvest. For example, it’s pretty obvious that pumpkins are seasonal in the late fall in most places that experience cold winters, and that strawberries are not. However, technology, infrastructure and shipping ensure that we can eat strawberries in the winter in Minnesota if we really want to.
This can be problematic environmentally, as out-of-season foods often have to travel long distances by truck, boat or air to reach their destinations. Additionally, seasonal foods – many grown locally – often taste better than off-season foods, and they are more likely to be cheaper than foods not in season. Finally, eating seasonally often means supporting local family farmers. If you live in any of the cold, often snowy regions that blanket the United States, here are some tips about what foods to eat when and their health benefits:
- Root vegetables: Potatoes, parsnips, turnips, rutabagas, sweet potatoes, leeks, onions and radishes are in-season in late fall and early winter in many places. These veggies are packed with things like vitamins A and C, beta-carotene and pholate.
- Cranberries: These tart fruits have many health benefits. They contain phytonutrients from plant chemicals that act as antioxidants in the body. Research shows that cranberries can stop the growth and possibly spread of colon, prostate, breast and oral cancers in the body. Also, they have been shown to treat urinary tract infections and lower LDL cholesterol. Add dried cranberries to your salad, oatmeal or baked goods, or make your own homemade cranberry sauce or glaze using fresh berries.
- Apples: These crunchy, sweet fruits have been said to keep the dentist away, but they do more than that. Apples pack in 4 grams of soluble fiber each, which makes them good for lowering cholesterol levels and helping you stay full longer. Additionally, they are likely good for heart health. Add diced apples to a fresh spinach salad or add them to your turkey stuffing on Thanksgiving for a bit of sweetness to complement the salty flavors.
- Leafy greens: Kale, spinach and Swiss chard are all in season in the late fall and early winter. These leafy greens are powerhouses of nutrition – they contain iron, lutein, calcium, vitamins C, A, E and K, potassium, riboflavin and beta carotene. You can use all three greens, diced apples and dried cranberries to make a fiber-rich, nutrient-packed salad using vegetables in season.
