Fruits and vegetables are available all year round, but eating those that are in season can be more beneficial than eating those that aren’t. Some of the benefits include:
Higher nutritional value
Seasonal produce is harvested at its peak which makes it fresher and helps to ensure that it retains the highest nutritional content. Also, produce that ripens naturally is tastier.
Fruits and vegetables consumed during their natural growing seasons more nutrient dense making them richer in vitamins, minerals, and antioxidants. They are also fresher and less likely to have been subjected to long transportation and storage times, making for better quality produce.
Economic benefits
Seasonal fruits and vegetables are usually less expensive due to higher availability and lower transportation costs.
Buying produce in-season often means buying locally, which supports the local economy and farming communities.
Environmental impact
Less transportation and storage reduce the carbon footprint associated with out-of-season produce.
Seasonal farming typically involves more sustainable agricultural practices, which are better for the environment.
Reduced exposure to preservatives, chemicals and pesticides
Seasonal produce, especially when sourced locally, often requires fewer preservatives, chemicals, and pesticides, leading to a cleaner and safer diet.
Many seasonal fruits and vegetables are available as organic options, reducing exposure to harmful chemicals.
Support for weight management
Seasonal fruits and vegetables are typically lower in calories and high in nutrients, providing a lower caloric intake which can aid in weight management.
The high fiber content of seasonal produce keeps us feeling fuller for longer, which reduces the tendency to overeat or snack on unhealthy foods.
Variety and diet diversity
Eating with the seasons encourages a varied diet, which ensures a broad range of nutrients and health benefits. Seasonal eating can inspire creativity in the kitchen, encouraging the use of diverse ingredients and recipes.
Health benefits
Fresh, seasonal produce is rich in dietary fiber, which aids digestion and promotes a healthy gut.
Many seasonal fruits and vegetables have high water content, helping to keep you hydrated.
Due to their high nutrient content, seasonal fruits and vegetables can help strengthen the immune system
A diet rich in fresh, seasonal produce is associated with a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers.
In South Africa, several fruits and vegetables are in season during the winter months (June to August). Fruits include:
Citrus Fruits
- Oranges
- Grapefruit
- Lemons
- Limes
Pome Fruits
- Apples: Varieties like Granny Smith, Golden Delicious, and Pink Lady.
- Pears: Varieties like Forelle, and Packham pears
Other Fruits
- Persimmons: Also known as Sharon fruit.
- Avocados: Available during the winter season.
- Pomegranates: Available towards the end of winter.
- Kiwifruit: Generally available in the winter months.
- Bananas: Though they grow year-round, they are abundant in winter.
Stone Fruits
- Plums: Late winter varieties are available.
Berries
- Blueberries: Available towards the end of winter and early spring.
Next week we’ll look at the seasonal vegetables.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 25 July 2024 to learn more. Listen to my next interview on Thursday at 7.45am.