Boost health by eating seasonally - the 13 key fruit and veg to buy this month
While the fruit and veg aisles in supermarkets don’t seem to evolve from week to week, that doesn’t mean that we should be eating strawberries in December and Brussels sprouts in June.
Our diets should be as distinct as the four seasons, says Bulk.com nutritionist Abigail Roberts, and eating this way, to ensure we consume a diverse menu, will reap the most benefits for our health as well as our tastebuds.
“Seasonal foods are more saturated in nutrients compared to their out-of-season counterparts,” she explains. “They’re allowed to grow naturally and are cropped at the optimal time giving nutrient-dense produce.
“Out-of-season produce is often force-grown, picked early and put into cold storage before it has the time to fully develop its nutritional potential. It then has to travel a long way to get to the supermarkets – sometimes being flown halfway across the world before landing on our plates. So artificial chemicals like preservatives and pesticides are used to prevent spoilage during transit and to extend shelf life.
“The fruit and veg is then often stored for a long time before it gets to the shops which can result in a depletion in phytonutrients and antioxidants like vitamin C and carotenes.
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“Rather than sticking to three or four staples through the year, conscious seasonal eating will also mean we’re eating a wider variety of fruit and veg, and therefore a more diverse range of nutrients, which also brings benefits to our gut microbiome.”
There are bonuses for your wallet too. “When produce is in season, it’s in abundance and there’s often an overstock, which can mean lower prices,” Abigail adds.
“It tastes better, too, because it’s cropped at its ripest and sweetest. It really is time we all started to eat with the seasons.”
So what should you be popping in your trolley in July?
Eating seasonally has bonuses for your wallet, too (Getty Images/500px Prime)BROAD BEANS & FRENCH BEANS
“Both are high in potassium which can help to support healthy blood pressure,” says nutritional therapist Thalia Pellegrini (thaliapellegrini.com). “They’re also high in fibre which is important for our gut health. A fibre-rich diet can also help lower cholesterol levels.”
Seasonal suggestion: Popped broad beans work well in a salad with watercress and feta. French beans are really versatile – try them lightly steamed with a little butter as a side to a main meal.
CARROTS
Although carrots can be sown and harvested almost all year round in the UK, early season carrots (those sown in April and harvested in July) are considered the most tender and tasty. “They’re rich in plant
compounds called carotenoids, specifically beta carotene,” says Thalia. “Carotenoids can help to support our immune system and eyesight.”
Seasonal suggestion: Parboil for five minutes then roast with a little olive oil, fresh thyme and a drizzle of honey to add to a Sunday roast.
RADISHES
“They contain antioxidants like vitamin C, as well as folate, and anthocyanins, which are plant compounds that give radishes their reddish colour,” explains Thalia.
“Research has shown that anthocyanins can help support blood sugar levels because they may improve insulin sensitivity – in other words how well our cells respond to insulin, the hormone that moves glucose from our blood into our cells. Anthocyanins may also protect against heart disease.”
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Seasonal suggestion: Enjoy raw radishes on their own or sliced and added to salads or a sandwich.
COURGETTES
In season late spring to early autumn, courgettes are at their best and most flavoursome in the summer. Pick smaller ones – about 10-12 cm long – as larger courgettes tend to be more watery.
Thalia says: “They contain minerals like manganese and magnesium, are high in vitamin A and are a source of vitamin C. Vitamin A plays an important role in helping fight infection.”
Seasonal suggestion: Courgettes work great in a veggie curry or try slicing lengthways very thinly and steaming as a low-carb replacement for spaghetti (courgetti).
FENNEL
“It’s rich in potassium, vitamin C, fibre and folate which helps our bodies make healthy red blood cells,” says Thalia. “Fennel also contains plant flavonoids such as quercetin, an antioxidant that may have anti-inflammatory properties.”
Seasonal suggestion: Enjoy fennel roasted with white fish like sea bass.
CHERRIES
“Cherries are packed with polyphenols – plant-based compounds that may offer protection against many chronic conditions, including heart disease, diabetes, and certain cancers,” says Thalia.
Seasonal suggestion: Cherries are incredibly versatile in baking but are delicious straight from the bowl.
TOMATOES
“High in vitamin C, they’re known best as a source of lycopene, an antioxidant. Lycopene can support prostate health, fertility in men and may help reduce the risk of cardiovascular disease,” says Thalia.
Seasonal suggestion: Cooking increases the bioavailability of the lycopene in tomatoes. For breakfast, cut tomatoes in half and fry in a little olive oil, adding dried or fresh basil. Or roast with garlic and blitz in a blender for an easy soup.
SAMPHIRE
Sometimes known as sea asparagus, samphire is known for its crisp texture and salty taste. “It’s a source of dietary fibre and can aid digestion,” says Abigail.
“It also has antioxidant properties, can improve bone health and boost your immune system.”
Seasonal suggestion: Great to eat raw in salads or cooked as a green veg accompaniment, which will reduce the saltiness.
RHUBARB
“Rhubarb is high in vitamin K, vital for bone health,” says Abigail. “It also contains vitamin A, which can help fight free radicals that cause your skin to age prematurely.”
Seasonal suggestion: Chop rhubarb and simmer in a pan until soft with some honey and a little fresh ginger to make a compote. Add to your morning porridge or yogurt.
STRAWBERRIES
“They’re a great source of polyphenols which protect the body’s tissues from oxidative stress,” says Abigail. “They’re high in manganese, potassium, and vitamin C.”
Seasonal suggestion: Make strawberry frozen yogurt. Or chop into a salad with tomatoes, avocado, mozzarella, basil and a balsamic dressing.
CUCUMBER
“Great for anyone wanting to maintain or lose weight, cucumbers are very low in calories but high in nutrients like vitamins K, B and antioxidants,” says Abigail. “They also help keep
you hydrated.”
Seasonal suggestion: Make up a watermelon, cucumber and feta salad. Or simply chop cucumbers into sticks and dip into hummus.
BLACKBERRIES
Coming into season late July or early August, blackberries are packed full of fibre, plus phytochemicals like anthocyanins and flavonols. Acting as antioxidants in the body they can mop up free radicals that contribute to chronic conditions like diabetes, heart disease and osteoporosis.
Wild blackberries contain more phytonutrients than shop-bought ones, so go foraging if you can.
Seasonal suggestion: Though delicious in a crumble, nutritionally they’re best eaten raw so try them in a smoothie or on your morning cereal or yogurt.
BEETROOT
Studies have found drinking beetroot juice can combat high blood pressure.
The nitrates – natural chemicals – in the veg cause blood vessels to dilate.
This helps improve blood flow which can also contribute to better cardiovascular and brain health.
Seasonal suggestion: Try juicing your beetroot, adding a little apple juice for sweetness. Alternatively, grate raw into salads or roast them with olive oil and garlic to make a delicious side dish.
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