Why you should eat in season
With the changing seasons, nature offers us not only a change in temperature but also new foods to enjoy. Yet so many of us now have access to the same fruits and vegetables yearround, because supermarkets stock local and imported produce. There is certainly nothing wrong with enjoying our favourite fruits and vegetables, if we just eat the same foods over and over again, we may not be getting the dietary variety we need for optimal health.
Variety in our way of eating is such an important concept, as it helps to ensure we get a good spread of vitamins, minerals and phytochemicals (beneficial plant chemicals). If you’re eating the same three vegetables over and over again, you might be missing out on the wonderful nutrients, antioxidants and phytochemicals in other types of veges, not to mention their different flavours.
Eating seasonally can help to introduce more variety into your way of eating, as it means you’ll be eating different fruits and vegetables as you move through the seasons.
Buying and eating in-season produce also means that your food is more likely to be fresher, as it won’t need to be shipped from other countries, meaning there is less time from paddock to plate.
This is better for the environment (buying from your local farmers will mean fewer food miles), better for your wallet (seasonal produce tends to be cheaper), and better from a nutritional perspective, as nutrients begin to degrade as the plant foods age. Essentially, the fresher the produce, the higher the nutrient content.
Here are some seasonal fruits and vegetables to enjoy as the warmer weather approaches:
Strawberries
Strawberry season is upon us. Strawberries are rich in vitamin C, an antioxidant that helps to protect against oxidative damage. Vitamin C is also critical for the synthesis of collagen, a structural protein in the skin and connective tissue. Due to their high water content, strawberries are low in natural sugars, and they’re also suitable for those on a low FODMAP diet. Enjoy fresh strawberries as a snack on their own, with some homemade muesli or in a smoothie.
Asparagus
Asparagus is a non-starchy vegetable that is rich in dietary fibre, particularly prebiotic fibre. Prebiotics are food for our gut bacteria, so regular consumption can help to support great gut health. Asparagus is also an excellent source of antioxidants, including vitamin C, vitamin E and beta-carotene. Both vitamin E and beta-carotene are fat-soluble, so including a source of dietary fat with your asparagus will enhance their absorption. Asparagus makes a wonderful addition to a cooked breakfast of some poached eggs.
Beetroot
Beetroots are abundant at this time of year and they’re one of my favourite vegetables. Beetroot can be enjoyed in many ways, such as grated in salads or roasted alongside some other veges.
Their beautiful colour comes from betalains – plant pigments with antioxidant and antiinflammatory properties. Beetroots also contain dietary fibre, folate and nitrates. Nitrates can produce a gas called nitric oxide in the body, which widens blood vessels, allowing more blood and oxygen to be sent to the muscles and improving blood flow to the skin. Beetroot juice is thought to have the potential to improve physical performance due to its nitrate content. Do be aware that consuming lots of beetroot or beetroot juice can result in pinkcoloured urine or bowel motions; this is harmless but often causes concern to those who aren’t expecting it.
Green beans
Green beans are a versatile vegetable and can be enjoyed either raw or cooked. They’re a great source of dietary fibre and antioxidants (including vitamin C and beta-carotene), and they also contain small amounts of some essential minerals that are vital for health. Snack on them raw dipped in some hummus, or enjoy them as a side dish or in a vegetable stir-fry.
❚ Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional.
❚ Today’s article will be my last column. It has been a joy to share information about the role of food and stress in your body and on your health over the last two years, and I hope you have found the information useful. I wish you much health and happiness for the future. Dr Libby