Season's Eatings
- Intern Foodies
- Oct 8, 2019
- 4 min read
‘Tis the Season for Fruits and Veggies
I’m sure your doctor and registered dietitian will tell you that it’s always the season for fruits and vegetables, since those food groups are two main components to include in a healthy and well-rounded diet. However, the meal pattern of the Mediterranean Diet specifically mentions to include “seasonal” fruits and vegetables as part of the diet. While this may seem like a small stipulation, it can actually have significant effects on the overall quality of the produce being consumed.
The Powers of Produce
At every dinner table for as long as I can remember, my mother always told me to “eat your vegetables!” and we all know a daily apple wards off doctors. Yes, it is well known that it’s important for us to eat fruits and vegetables, but why? What makes these foods the best of the best?
The comprehensive list of produce benefits is virtually endless, as researchers are constantly making new discoveries regarding all the ways fruits and vegetables enrich our diets and lives. However, the USDA’s Choose MyPlate website does a good job of summarizing their greatest highlights:
Low in Fat, Calories, and Cholesterol: Choosing produce is a great way to reduce overall calorie intake, which can help support weight loss. These foods that are lower in fat and cholesterol also help keep the heart healthy.
Jam Packed with Vitamins and Minerals: Eating a variety of fruits and vegetables is like taking nature’s multivitamin. Some of the nutrients that are commonly found in produce are potassium, folate, vitamin A, and vitamin C.
Great Source of Dietary Fiber: Along with reducing blood cholesterol and supporting heart health, dietary fiber plays a big role in promoting a regular and healthy GI tract and gives a feeling of fullness without excessive calories. For a more in-depth explanation of fiber’s benefits, check out Ruby’s blog post, “Dietary Fiber and Disease Prevention”.
Helps Prevent an Array of Diseases: Diets high in fruits and vegetables have been scientifically shown to help reduce the risk of heart disease, certain types of cancer, obesity, type II diabetes, and high blood pressure.
What’s Season Got to Do With It?
As I mentioned earlier, we all have heard at some point that fruits and vegetables are good for us, and the list above describes why. Even beyond these well-known benefits of produce, the factor of seasonality in fruits and vegetables can further impact the benefits received from these super-foods. When considering what fruits and vegetables to add into your diet, there are a few main reasons why you should first consider the ones that are in season.
Better Quality in Taste, Freshness, and Nutrition. Normally, out of season fruits and vegetables are harvested before they are ripe so that by the time they reach their destination for sale, they are not spoiled. However, seasonal produce often has significantly less time elapse from harvest to purchase, and thus can stay growing on the plant longer. This means that seasonal produce is fresher, higher in nutrients, and is closer to its natural peak of flavor when it gets to you as the consumer.
Benefits for the Environment. Unlike year-round produce that has to be shipped around the globe from its place of growth to customers, seasonal produce is often sourced far more locally to its place of sale. This decreased travel requirement means less energy is used and less emissions are created from the transportation of fruits and vegetables grown with the seasons. Recent studies show that many times seasonal and local farmers are less likely to use pesticides and herbicides on their crops compared to conventional producers.
There’s Economic Benefits Too. Due to the decreased transportation requirements, the overall net cost of seasonal produce from harvest to seller is less than year-round produce, which is reflected in the price the consumer pays at the market, stand, or store. Additionally, seasonal produce is usually local. Buying local supports your community’s economy and helps ensure that dollars spent stay within the community, which can further job opportunities generated in the area.
A Much Wider Diet Variety. Since produce seasonality changes throughout the year, committing to eating seasonally will help make sure your diet is diverse in terms of fruits and vegetables, which will help increase the variety of vitamins, nutrients, and other benefits included in your diet. Additionally, eating seasonally may encourage you to try new foods you haven’t before as each new season brings the growth of unique produce.
Overall, produce is a “must have” when it comes to creating a well-rounded, nutrient packed diet. Next time you go to reach for strawberries in winter, however, maybe you can consider having a pear instead. Choosing seasonal produce can do a lot for you and your diet, but also the world around you. This highlight of the Mediterranean diet is just one of many. In my next post, I will be addressing the super-food known (probably) around the world: extra virgin olive oil.
References
Why is it important to eat vegetables?. (2016, January 12). Retrieved from https://www.choosemyplate.gov/vegetables-nutrients-health
Why is it important to eat fruit?. (2015, June 2). Retrieved from https://www.choosemyplate.gov/fruits-nutrients-health
Why Eat Seasonally?. (2019). Retrieved from https://www.seasonalfoodguide.org/why-eat-seasonally
Barret, D. M. (2016). Maximizing the Nutritional Value of Fruits and Vegetables. Fruit and Vegetable, 40-44. Retrieved from http://www.fruitandvegetable.ucdavis.edu/files/197179.pdf
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