Choosing Fruits and Vegetables
Posted on September 5th, 2006 by garyPosted in Nutrition
When you think of summertime you think of watermelon and corn on the cob. Fall brings thoughts of pumpkins or apples. Eating seasonally is part of our holiday memories and annual traditions. But eating produce grown and harvested according to nature own schedule is more than just tradition. There are other good reasons to do so.
It is easier to find in season foods that are grown locally. And by enjoying them fresh, we cut down on the use of preservatives, fuel and time required to ship these foods. In season foods are also most likely to be at their nutritional peak. Produce shipped long distances is also often picked early and treated with a synthetic solution to delay ripening. This increases your exposure to unwanted chemicals.
In season foods indicate the foods are traditionally harvested and available at the current time of year in your area. There are those who believe in season foods provide ingredients that our bodies need at specific times during the year. In the summer- juicy fruits like watermelon and peaches are refreshing in the summer heat. In the winter, cooked starchy vegetables like potatoes, peas, winter squash and beans give us the warmth and comfort we crave.
In other areas such as Italy, almost all cooking is done with seasonal produce. Many do not use out- of-season produce that has been shipped from long distances. Many here in the US however, have little knowledge about the advantages of seasonal eating.
In Japan, the time when a fruit or vegetable is at its nutrient-rich peak is referred to as it’s shun. Eating a food at it’s shun is believed to be essential for good health. Their research reports that spinach grown locally and harvested in season contains three times more vitamin C then spinach grown and harvested off season. Whether the nutrient content of other fruit and vegetables have similar in season differences has not been studied yet.
After being harvested, fruits and vegetables begin senescence, the process that causes the membranes of plant cells to deteriorate and to release enzymes that break down vitamins and photochemical. Time, therefore causes more deterioration. Since out of season produce has to be shipped to grocery stores, it loses nutrition during that time. Refrigeration helps preserve some nutrients but not for long.
Buying locally however is not always possible but buying fruits and vegetables that are in season someplace else may be your only option. Potatoes for example, are only grown in the US in Washington or Idaho. Almost all Americans however consume them.
So if you are a consumer and you want to buy seasonal products, shop at farmers markets, or grocery stores that buy from local growers. You can also subscribe to a portion of a local farm’s harvest through a community supported agriculture (CSA) program that delivers fresh products to you regularly throughout the growing season. You should also try the taste of new fruits and vegetables when they are in season. A diet that is varied is healthier and provides the body a wider range of nutrients. Eating seasonally can make us more creative cooks. It forces you to experiment.
Seasonal does not always mean locally, but generally local means seasonal. Local, in season produce travels fewer miles. Buying locally also supports local farmers. Shopping at farmers markets is a sure way to get fresh, nutrient-packed seasonal produce. Many local farms may also allow you to pick your own products. Their fields and orchards are open to consumers.
While the availability and the nutritional peak of produce varies from region to region, the following list indicate which fruits and vegetables are likely to be there best in the United States.
Vegetables
Spring: Artichokes, asparagus, beets, broccoli, Brussels sprouts, cauliflower, collard greens, fava beans, fennel, garden peas, kohlrabi, morel mushrooms, mustard greens, sweet onions, sugar snap peas, snow peas, Swiss chard, turnip greens
Summer: Beets, beet greens, broccoli, cauliflower, cranberry beans, dandelion greens, eggplant, fava beans, garden peas, kohlrabi, leeks, lima beans, okra, snap beans, snow peas, soybeans, sugar snap peas, sweet corn, sweet onions, Swiss chard
Fall: Beets, beet greens, broccoli, Brussels sprouts, burdock, cauliflower, chanterelle and porcini mushrooms, collard greens, cranberry beans, daikon, eggplant, fennel, kale, leeks, lima beans, mustard greens, parsnips, pumpkins, snap beans, soybeans, sweet potatoes, Swiss chard, turnip greens, winter squash, yams
Winter: Brussels sprouts, burdock, chanterelle mushrooms, collard greens, daikon, fennel, kale, leeks, mustard greens, parsnips, sweet potatoes, turnip greens, winter squash, yams
Year-round: Bok choy, celery, cilantro, cucumbers, garlic, oyster and shitake mushrooms, onions, green and red peppers, potatoes, red and white radishes, spinach, turnips
Fruits
Spring: Anjou pear, blackberries, blueberries, cantaloupe, grapefruit, honeydew, kiwi, mangoes, navel oranges, papayas, pineapples, raspberries, strawberries
Summer: Apricots, Bartlett pears, blackberries, blueberries, cantaloupe, cherries, honeydew, mangoes, nectarines, peaches, pineapples, plums, quince, raspberries, strawberries, tomatoes, watermelon
Fall: Anjou pears, Bartlett pears, blood oranges, blueberries, Clementines, cranberries, grapefruit, gooseberries, honeydew, kiwi, navel oranges, permissions, pomegranates, raspberries, tangerines, tomatoes
Winter: Anjou pears, Bartlett pears, blood oranges, Clementines, grapefruit, kiwi, kumquats, navel oranges, permissions, pomegranates, quince, tangerines
Year-round: Apples, avocados, bananas, Bosc pears, coconuts, grapes, lemons, limes, Valencia oranges
If you want fresh, nutrient-rich produce, check your locally grown, in-season products first. You may not be able to get certain products locally depending on where you live. If you must purchase non-local produce, purchase it when it is at its nutritional peak.
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