Do you know why we nutritionists put so much emphasis on consuming seasonal products? Because they are usually foods that are at their right point of maturation. In other words, they will be much richer, but also its nutrients will be in an optimal state to be used by our body and avoid the deficit, precisely, of some vitamins and minerals.
With autumn and the first cold weather, we begin to want to eat some soups and nature is very wise and that is why it offers us what we need at the right time. So you’re going to find broccoli, pumpkin, sweet potato, potato, spinach, carrot and onion.
And if you feel like starting to prepare some puddings, biscuits for snacks or a muffin, the fruits of this season are the banana, apple, some oranges, tangerines, plums and pears. I always recommend that you use fresh fruits and cut and peel them at the time of preparation, not too long before.
In addition to a healthy diet, low in fat, sugar and sodium, The World Health Organization (WHO) recommends consuming more than 400 grams of fruits and vegetables per day (the equivalent of 5 daily servings) to improve general health and reduce the risk of certain non-communicable diseases.
In the Argentinathe National Survey of Risk Factors of the Ministry of Health of the Nation, indicated in its different editions that consumption of these foods remains below WHO recommendations. In our country, only 6% consume the recommended five servings of fruit or vegetables. Therefore, we must be vigilant and plan meals to increase the intake of seasonal products.
In that sense, remember that in the variety of colors are the health benefits. Therefore, what I propose to you is that always half of your plate has raw or cooked vegetables but with many colors and, in this way, you will ensure that you have many benefits.
Obviously seasonal fruits and vegetables vary from country to country. In Argentina, the Ministry of Agriculture and Livestock developed a list of seasonal products according to the characteristics of the territory:
– Autumn Winter
Olives, Swiss chard, radicchio, celery, sweet potato, watercress, broccoli, thistle, cauliflower, green onion, string bean, escarole, spinach, fennel, turnip, turnip greens, leek, radish, radicheta, beet, cabbage, Brussels sprouts, carrot, squash, squash, banana, plum, peach, lemon, tangerine, melon, quince, orange, avocado, bald, pear, grapefruit.
Beet, zucchini, radish, parsley, leek, broad beans, lettuce, turnip greens, turnip, Swiss chard, celery, artichoke, asparagus, strawberry, raspberry, cherry, blueberry, apple, orange, avocado, pineapple, banana, strawberry, lemon.
Pumpkin, pumpkin, radish, tomato, asparagus, bell pepper, onion, string beans, cucumber, chard, eggplant, corn, raspberry, blackberry, apple, watermelon, grape, lemon, bald, pear, blueberry, strawberry, fig, mamon, melon, orange, pineapple, plum, cherry, apricot, peach.
* Romina Pereiro has a degree in Nutrition (MN 7722)