Seasonal produce can carry higher health benefits which, when combined with proteins and healthy fats as part of a balanced diet, can help to lower the incidence of chronic diseases such as heart disease, diabetes, and certain cancers.
Seasonal produce is rich in dietary fiber, which aids digestion and promotes a healthy gut and due to their high nutrient content, can help strengthen the immune system
In South Africa, several vegetables are in season during the winter months (June to August). These are ideal for some of the nutrients that we need to keep our immune systems healthy over the winter months and include:
Leafy greens
- Kale: Rich in vitamins A, C, and K, as well as minerals.
- Spinach: High in iron, calcium, and antioxidants.
- Swiss Chard: Packed with vitamins and minerals.
Root vegetables
- Carrots: Good source of beta-carotene, fiber, and antioxidants.
- Beetroot: Rich in folate, manganese, and dietary fiber.
- Turnips: High in vitamins C and B6, folate, calcium, potassium, and fiber.
- Radishes: Low in calories, high in vitamin C, and good for digestion.
Cruciferous vegetables
- Cabbage: Excellent source of vitamins C and K, and fiber.
- Cauliflower: Rich in vitamins C, K, and folate.
- Broccoli: High in vitamins C, K, and A, as well as folate.
- Brussels Sprouts: High in vitamins C and K, folate, and fiber.
Alliums
- Onions: Good source of vitamin C, B6, and manganese.
- Garlic: Known for its antibacterial and antiviral properties.
- Leeks: High in vitamins A, C, and K, and folate.
Other vegetables
- Peas: High in fiber, protein, vitamins A, C, and K.
- Fennel: Contains vitamin C, potassium, and fiber.
- Pumpkins and Squashes: Rich in beta-carotene, vitamins A and C, and fiber.
- Celery: Low in calories, high in fiber, and contains vitamins A, C, and K.
- Rhubarb: Although technically a vegetable, it’s often used in sweet dishes; rich in vitamins K and C, and fiber.
Legumes
- Broad Beans (Fava Beans): High in protein, fiber, and several vitamins and minerals.
Incorporating these fruits into your winter diet can provide a variety of nutrients and help you stay healthy during the colder months.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 1 August 2024 to learn more. Listen to my next interview on Thursday at 7.45am.