Benefits of Eating Foods In Season - Spring Edition
March is National Nutrition Month, an annual campaign of the Academy of Nutrition and Dietetics that aims to bring attention and public awareness to the importance of making informed food choices and developing health-giving eating and physical activity habits. This year, the theme for National Nutrition Month is Food Connects Us which highlights food as a connecting factor for many life aspects including culture, family, health, traditions, and friends. Each week of March is broken up by a different theme revolving around increasing your understanding of nutrition via connection to food:
1. Week 1: Connect with Food
2. Week 2: Connect with a Nutrition Expert
3. Week 3: Explore the Connection between Food and Culture
4. Week 4: Build the Connection Across all Stages of Life
While there are many things that food can connect us to, let’s take some time to connect with food by exploring reasons to eat foods in season. In fact, when filling your grocery carts, it is common to not consider what produce is in season. Therefore, let’s discuss the nutritional, environmental, and financial benefits of eating seasonally.
Why Seasonal?
There are multiple benefits to eating seasonally, including:
Increased Nutritional Variety- To ensure you consume all vitamins and minerals needed for your body, it is important to eat a variety of foods. More variety in foods = more variety in nutrients consumed because not all foods contain the same nutrients. Eating seasonal fruits and vegetables can help increase your food variety and thus your nutrient variety throughout the year.
Improved Nutrient Profile and Flavor- You may notice that winter spaghetti squash in October is different in size and taste than it is in June. Why is this? Well, the nutrient content of produce is generally highest when it is at its peak ripeness, which is typically when produce that is in season is picked. Additionally, produce in season oftentimes has an enhanced taste, too!
Better Prices- Seasonal foods can oftentimes be lower in cost. Thanks to supply and demand, if a food is in season, stores will have more of it, and costs will generally be lower. Additionally, when a food is not in season, the stores not only have less of the product, but they also have to transport it from farther away, thus increasing the cost of labor and at the register.
Environmentally Friendly- Since foods that are in season can be purchased more locally, the environmental toll due to food transportation lowers. This helps cut back not only on travel fuel emissions but also reduces the amount of energy needed for refrigeration during transportation and storage. Additionally, purchasing food locally at farmers markets and food stands also helps support local communities and farmers!
Examples of In Season Produce and their Health Benefits
What fruits and vegetables are in season this Spring? Here are some examples along with their health benefits. Additionally, check out the graphic below with additional examples!
Avocado- Rich in Omega-3 fatty acids, avocados contain healthy fats for heart health and are a great source of potassium, magnesium, and Vitamin E.
Sweet Onions- Rich in Vitamin C, chromium, folate, and fiber. Vitamin C is a good source of antioxidants to fight free radicals in your body. Fiber offers prebiotics to support gut health.
Kiwi- High in Vitamin C and E for antioxidant benefits. Also an excellent source of fiber that can assist with constipation and supporting the digestive tract.
Broccoli- Cruciferous vegetables, including broccoli, contain bioactive compounds that may reduce cell damage caused by certain chronic diseases. Studies have shown that eating cruciferous vegetables may protect against certain types of cancer.
Radishes- Low in calorie and a good source of Vitamin C, radishes are also a part of the cruciferous vegetable family seen to assist with chronic disease management.
Resources for Seasonal Produce:
The Bottom Line
Although grocery stores carry most fruits and vegetables year-round, it is important to opt for more seasonal produce when you can for greater health, financial, and environmental benefits. At your next grocery outing, find inspiration to choose produce that is in season. Additionally, find ways to incorporate more in season produce into your cooking and baking.
https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
https://www.medicalnewstoday.com/articles/276714
https://www.ageukmobility.co.uk/mobility-news/article/fruit-vegetable-growing-guide-for-march
https://www.healthline.com/nutrition/benefits-of-broccoli#TOC_TITLE_HDR_5
https://www.heart.org/en/news/2024/07/12/why-seasonal-eating-can-be-a-healthy-delight