In the winter months, when the days are shorter and colder, we especially need to pay attention to our diet to strengthen our defenses and stay healthy. We must not forget to include enough fruits and vegetables in our daily diet, because it is one of the most beneficial decisions we can make for our long-term health. These foods are concentrated sources of vitamins, minerals and antioxidants, and the cold is the time when they can benefit us the most. But what fruits and vegetables should we consume in winter?
Why consume vegetables all year round?
The consumption of fruits and vegetables is not an isolated gesture, but a habit with cumulative and long-term effects, so we cannot stop them in winter just because we no longer feel like making gazpacho.
“I always recommend prioritizing seasonal foods,” says nutritionist David Ventura Guney. “In summer, it’s also easier to prepare salads, which are easier to prepare. That’s why in winter I recommend vegetables that are already prepared, which can be of very good quality and save yourself the stressful work of cleaning or peeling them.”
According to the World Health Organization (WHO), eating large, regular amounts of fruits and vegetables is associated with a lower risk of cardiovascular disease, type 2 diabetes, and certain types of cancer. For example, by increasing the amount of fruits and vegetables in the diet, a lower incidence of cardiovascular disease is observed, as well as a lower risk of cancer and a lower mortality rate, as well as a lower accumulation of body fat.
Despite what some people think, eating more vegetables doesn’t help you lose weight unless you reduce your total calories, according to a review of studies published in the AJCN. It is true that the high fiber content in fruits and vegetables increases the feeling of fullness, which keeps us away from less healthy temptations.
Many of the nutrients found in vegetables, such as vitamins, minerals and antioxidants, are used up and depleted in our bodies, so they must be replaced daily. Vitamin C, potassium or folic acid are essential for our immune system and to maintain healthy bones and skin. Bioactive compounds, such as flavonoids, carotenoids, and polyphenols, combat oxidative stress and inflammation, two processes that are the root cause of many chronic diseases.
Seasons in vegetables and fruits
Not all fruits and vegetables are the same at any time of year. During the colder months, products rich in vitamin C are especially available, such as citrus fruits (oranges, tangerines, grapefruit) and kiwi. There are also plenty of green leafy vegetables (chard and spinach) and cruciferous vegetables (broccoli and cauliflower), which provide us with minerals such as iron and a wide range of vitamins essential for surviving the winter and dealing with potential infections.
Therefore, eating these vegetables and fruits in their season has benefits. It has long been proven that vitamin C levels, for example, are higher in fresh fruits harvested in their natural season than in those that have been stored for weeks or transported long distances.
“Depending on the area of the country you are in, there will be more vegetables of one type or another, but it is better to eat a variety of vegetables, in different colors. Ultimately, each color indicates that it is a food rich in some type of vitamin, mineral or antioxidant,” explains Ventura.
But it’s not just about the nutrition, the taste is better too. Seasonal produce is harvested at the ideal point of maturity and reaches us in less time, ensuring that it retains all its flavours, texture as well as nutrients.
Moreover, the environmental impact is significantly reduced. Local and seasonal produce reduces the need for air or sea transportation, cold storage and intensive energy use in greenhouses. This means that they also have a more affordable price.
Shopping basket of winter fruits and vegetables
Filling your shopping cart with seasonal products in the winter is easy and can be very rewarding. “In the winter we have a lot of pumpkin, green leafy vegetables, borage, thistle, or artichoke,” Ventura says. “I recommend cooking to the point where there is minimal loss of vitamins and minerals,” he adds.
Here are some winter vegetables and fruits that you should not miss in your kitchen:
- Citrus fruits: Oranges, tangerines, lemons and grapefruit are at their peak in winter and are an unbeatable source of vitamin C. Consuming them whole or in fruit salads (but not in juice) is the best way to get these antioxidants.
- Green leafy vegetables: spinach, chard, and all types of cabbage (broccoli, cauliflower, and Brussels sprouts). It is a vegetable that is very rich in vitamins, minerals and fibre. Whether fried, steamed or drizzled with hot cream, they are the perfect accompaniment to any winter dish.
- Root vegetables: such as carrots, leeks, and turnips. They give a sweet, deep flavor to stews and purees. They are an excellent source of beta-carotene (a precursor of vitamin A) and other antioxidants.
- Kiwi: This little fruit is a veritable bomb of vitamin C, even in greater amounts than oranges. It also helps regulate intestinal transit and satiety thanks to its high fiber content.
- Apples and pears: They are versatile fruits that tolerate the winter well. Ideal for eating them raw, roasted in the oven with a little cinnamon, or in a compote, they provide fiber and keep you feeling full.
The arrival of winter and saying goodbye to salad and gazpacho does not necessarily mean forgetting vegetables. “It’s easy to make soups and creams with vegetables, for example, and there are also very good quality canned and frozen vegetables,” Ventura recalls. Next time you go to the market, let the season decide what you put in the basket.