What fruits and vegetables should you not eat in winter? Ten foods you can and cannot eat in winter Vegetables in winter

Photo: JOOSEP MARTINSON

Winter is the time when the body needs vitamins. Some take supplements, some simply take more vitamin D, and some take nothing, relying on internal reserves, writes MK Estonia.

But it is believed that no synthetics can replace natural vitamins. Which can only be found in vegetables and fruits. But does it make sense to buy store-bought watermelons in December and hope for their benefits? And what of the assortment currently offered is actually useful?

As doctors say, it always makes sense to rely on fruits and even get real vitamins. You just need to buy fruits that are in season and, of course, ripe. Then there is a chance that the body will receive not a set of fertilizers and chemical protection, but substances that are useful and necessary for health.
It is not customary to talk about age

“You know, this, of course, is just my subjective opinion, but if you want something really healthy and tasty, buy local,” says the doctor. - Just think about where all these wonderful vegetables and fruits come from. How long do they spend on the road? How long have they been sitting on the counter? During these weeks, they lose all the beneficial substances that they contained.”

Second important point, which the doctor draws attention to: growing vegetables and fruits is a serious business. Therefore, tons of fertilizers, pesticides and herbicides are poured onto the fields. To grow better, bigger and bigger. And then all this, in its unripe form, is collected and sent for sale. Green - so that it does not deteriorate along the way and lies on the counter as long as possible, maintaining its presentation. And how many vitamins there are in such unripe food is a big question.

“God forbid you buy, for example, strawberries now,” warns Dr. Adik Levin. - It's the same type. It tastes like plastic. It crunches on your teeth like a cucumber. Just wait until the summer, when our local season begins. It's not much, but it's real! Freeze for the winter and enjoy. There is no need to buy fruits and vegetables whose season has long passed.”

The only trouble is that local stores now only have cabbage, potatoes and rutabaga. And this is not exactly when the soul asks for raspberries or, say, plums. But the doctor warns that precisely because of the early harvest and long transportation, there is nothing useful in such bright and beautiful fruits. Therefore, let's still try to choose seasonal fruits, even if they are overseas, but which can now be bought. And at the same time, we’ll find out what beneficial substances can be found in them.

Overseas, eggplant

Mozambique, South Africa, and Peru are the countries where most of our vegetables come from. And if there are almost no delivery issues with “nearby” countries, then overseas fruits seem a little more dubious.

Well, it looks strange - it’s the middle of winter, but here we have watermelons, melons, plums and other exotic things that are best consumed during the season. Then they are the most delicious and healthy. Nowadays they bring to us such out-of-season “semi-finished products” - collected unripe, left to ripen in the store and often spoil very quickly. For example, the same plums or mangoes - ripe and juicy now during the day with fire - cannot be found. Green mango tastes like pine needles (by the way, this is the case when you can eat it even like that, because it contains a huge amount of fiber and starch), but plums are sour and hard.

But in the winter season you can safely buy persimmons, all varieties of citrus fruits, pomegranates, kiwis and avocados. Avocados are generally simple - their season lasts all year round. With year-round availability, we are also lucky in terms of pineapples, pitahayas, and lychees. You should refrain from “summer” fruits. Plums, watermelons, strawberries, melons - all this looks beautiful, but the taste is far from ideal. Well, unless you are lucky to find strawberries from or (season February-April) or the right melon - soft and fragrant. But the chances are slim. What is on the shelves now is purely a picture. You can forget about vitamins here.

Well, we offer you a more detailed description of seasonal (late autumn-winter) and year-round fruits, which are more or less edible form can be found here: why they are useful, what they should be, where they are imported from, and approximate prices (local supermarkets as of November 30).

Oranges

Season: November to April.

Vitamins: A, B, C in huge quantities, D and PP. Among microelements it is rich in iron and copper. Strengthens the motility of the large intestine.

Countries: The top importing countries are Spain and Israel. This is where the sweetest fruits are grown. Very tasty - the Navel variety (there are its varieties).

Pomelo

Season: January-February. The first fruits that appear in our stores in the fall can be very disappointing - there will be a lot of peel and nuts with unripe pulp.

Vitamins: A huge and very tasty variety of grapefruit. Contains vitamins A, C, B1, B2, B5, minerals: calcium, potassium, iron, phosphorus, sodium.

Countries: Imported from China and . The good thing about the fruit is that it is not too sweet, easy to peel, and can easily replace either breakfast or dinner. Or just have a snack.

Tangerines

Season: November to January.

Vitamins: A, B1, B2, B3, B6, C and E. A huge amount of dietary fiber and minerals.

Countries: Spain. We mainly have a species called “clementine”. It's easy to clean, tasty and cheap, and you can buy it by the box. We come across Maroc, with the familiar black diamond sticker. Same delicious variety, but it has a thin peel and is sometimes difficult to peel. But the taste and aroma are amazing.

Grapefruits

Season: Winter is considered the best time.

Vitamins: A, B1, B2, B3, B6, B9, C and E. Doctors recommend eating half of this fruit daily. And now is the time for them - only in winter you can buy really tasty and healthy grapes.

Countries: Israel, South Africa. Red grapefruits are sweeter than white ones. And in total there are more than 20 varieties.

Persimmon

Season: from October to the end of February.

Vitamins: vitamins A, C, B1, B2, B3. Contains cartoin, iodine, calcium, sodium, magnesium, iron. Very useful for diseases of the cardiovascular system. But this fruit is not suitable for diabetics.

Countries: and Spain. Spanish persimmons are considered one of the most delicious because they are picked when they are already ripe. But at the beginning of the season, the most common thing on the shelves is hard stone, which is impossible to eat - it becomes so sticky in the mouth. Ripe persimmons are soft, juicy and very, very tasty. If the fruit feels hard to the touch, it is better not to buy it. Or let it sit at home for a few days.

A pineapple

Season: all year round, but for some reason they turn out to be the most delicious in winter.

Vitamins: B1, B2, B12, PP, provitamin A, minerals, iron, copper, zinc, calcium, magnesium and iodine. Stimulates digestion, cleanses the intestines, reduces blood viscosity, lowers blood pressure, which prevents the development of atherosclerosis. Attention! This is a very strong allergen, so it should be used with caution.

Vitamins: one pomegranate contains 40% daily value vitamin C. Also vitamins K and B6. Rich in thiamine, niacin, iron, calcium, magnesium, phosphorus and zinc. Recommended for use when hemoglobin levels are low.

Countries: main supplier - . In the markets you can find pomegranates from the Black Sea coast - Turkish, Azerbaijani. All of them are tasty, but it is better to choose fruits with barely dried skin, which slightly hugs the grains. The peel should be bright red - in unripe fruits it is pale, and in overripe ones it is burgundy with dark spots. Large fruits have juicier grains.

Figs

Season: from June to September, but can be found in stores now.

Vitamins: A, B1, B2, PP, E and beta-carotene. Important minerals in figs include iron, potassium, calcium, magnesium, phosphorus and sodium. Figs can relieve sore throat and cough, and also act as an antipyretic. It is recommended to consume figs if you are prone to thrombosis, tachycardia, as well as for people suffering from anemia and cardiovascular diseases. Figs help with increased heart rate and bronchial asthma.

Countries: Central Asia, Türkiye

Kiwi

Season: best in winter.

Vitamins: a day's supply of vitamin C in one fruit. Most of the kiwi is water (about 84%). Dietary fiber, nicotinic acid, mono- and disaccharides. Kiwi is low in calories, but very rich in vitamins and beneficial microelements. And the biggest plus is that they are not destroyed during preservation, thanks to the acidity of kiwi. The fruit reduces the risk of cardiovascular and cancer diseases and improves digestion.

Countries: New Zealand

Not only for the child, but also for yourself? On the one hand, these are some kind of vegetables about which we have heard so many good things. On the other hand, these vegetables did not grow in their own time and not always in natural conditions..

I’m sure many of you have in your refrigerator not only a head of fresh cabbage, but also greenhouse cucumbers, tomatoes and even herbs. Some are guided by the age-old rule: if it’s fresh, it means it’s healthy. Others cannot deny themselves winter fresh salads, especially after the summer-autumn season.

However, let's figure out whether we are deliberately harming ourselves in pursuit of the desired vitamins?

Fresh vegetables on the shelves in winter, the season of which was still far away in summer, are usually imported from warm countries, but in order for the product to have the appropriate appearance, it is not only picked ahead of schedule, but also saturate with nitrates. When you decide to buy fresh cucumbers, check with the seller about the country of origin, because the road from Tajikistan and Azerbaijan to Ukraine is not so long, which means there are fewer risks.

It’s best to go to the market in the summer, buy really fresh vegetables and berries, pre-process them and freeze them. Good for freezing: tomatoes, peppers, parsley, dill, raspberries, strawberries, black and red currants, cherries.

But for those who are watching their figure, it is better to give up potatoes due to the scanty content of vitamins and a large amount of starch.

In warm countries, the season for citrus fruits (oranges and tangerines) falls during the cold season in our geographical area, so try to include them in your daily diet.

Separately, it is worth mentioning persimmon, which also peaks in winter. Not everyone knows, but the fruit contains many minerals, phenolic compounds (even more than apples) and antioxidants.

In addition to the fact that pomegranate, which is also considered a winter fruit, normalizes nervous system(thanks to vitamin B6) and improves immunity, it also promotes hematopoiesis thanks to vitamin B12.

There is an opinion that in greenhouse vegetables several times less vitamins than in fruits grown in open areas. In fact, only the earth can influence the benefit, and it, as you guessed, is the same.

For this reason, many world chefs, winners of Michelin stars, specially develop menus taking into account seasonal products and at the same time deliberately refuse many vegetables in winter. After all, even the most exquisite spices are unable to impart a summer taste to a soup made from fresh tomatoes or tomato sauce for pasta.

Eat right and be healthy. But for those who are watching their figure, it is better to give up potatoes because of the meager

In warm countries, the citrus fruit season (oranges and tangerines) falls on

Cold season in our geographical area, so try to include

Add them to your daily diet.

Separately, it is worth mentioning persimmon, which also peaks in winter. Not all

They know, but the fruit contains many minerals, phenolic compounds (even

More than in apples) and antioxidants.

In addition to the fact that pomegranate, which is also considered a winter fruit, normalizes

nervous system (thanks to vitamin B6) and improves immunity, it also

Promotes hematopoiesis thanks to vitamin B12.

There is an opinion that greenhouse vegetables contain several times less vitamins than

Fruits grown in open areas. In fact, it can be beneficial

Only the earth has an effect, and it, as you guessed, is the same.

They lie on the shelves like glossy pictures on the pages of various magazines. But “All that glitters is not gold” as the famous saying goes. This means you need to know and be able to choose not only the most beautiful ones, but also the most beautiful ones.

Researcher at the Academy of Nutrition of the Republic of Kazakhstan, doctor sports medicine, the nutritionist told a media portal correspondent how to choose the right vegetables and fruits.

- What vegetables and fruits are good for a person to eat in winter?

In winter, you can eat any fresh vegetables and fruits, as long as they contain a minimum amount of pesticides. We, near Almaty, have farms that grow them. Buying vegetables there is safe for health, since they are grown in an ecologically clean area.

You can also eat fresh frozen vegetables and fruits. When sharply frozen, all vitamins and vegetables such as broccoli, cauliflower, carrots are preserved - they are also useful for consumption.

The main component of healthy nutrition is their thermal treatment.

If, when cooking vegetables, you throw them into boiling water, then 15 percent of the nutrients are lost. If you put vegetables such as carrots, beets, potatoes in cold water, 65 percent of the vitamins are lost, for example, in a slow cooker only five percent. When preparing vegetables you need to be careful.

Is it healthier to eat vegetables raw or is it better to boil them?

Depends on what. For example, you will not eat broccoli and cauliflower raw. It depends on the origin of a particular vegetable crop. If we look at the example of tomato, it is a good antidepressant and antioxidant. If you stew it or bake it in the oven for 15 minutes, then its beneficial properties are reduced by about 30 times.

- What do you recommend in making the right choice vegetables?

The most the best way will carry an eco-test with him. In our country they bring it to order, in Russia they even sell it in pharmacies, I hope it will soon be available for free sale here too.

And if you don’t have a device, then you should rely only on your instincts and sense of smell. For example, a tomato should smell like a tomato, the smell should come from the base of the stalk.

The next step would be to cut it, if there are white fibers, then the vegetable is full of nitrates, then it should be elastic, its pulp should be homogeneous. The same goes for cucumber, it should smell like cucumber. The cucumber should not be dark green, it should be light green. The so-called pimples on its skin should not be hard.

As for greens, it is impossible to visually determine the degree of saturation of nitrates, but if you soak them in water, you can neutralize their amount.

It is better to choose zucchini and eggplants that are medium-sized and naturally smooth.

- Size matters?

Yes. The smaller the fruit, the less chemical fertilizers it contains.

- On what basis do you choose fruit?

It is better to purchase fruits that are grown in our country. Because fruits sent to us from abroad are treated with chemicals in order to maintain their freshness.

To give it a marketable appearance, producers or sellers of vegetable crops often resort to some tricks, for example, rubbing vegetables and some fruits with paraffin for shine. Is it harmful to the body?

There is such a thing. Usually rubbed with wax and sulfur. Of course, this causes harm, it is not food product, this is unnatural for the human body.

- Can vegetables and fruits contain GMOs?

Yes, sure.

- How to protect yourself from this?

According to the law of the Republic of Kazakhstan, the manufacturer is required to indicate the level of nitrates and various chemicals on the product. You should always keep track of what is included. Of course, with vegetable crops it is more difficult in this regard.

- How many vegetables and fruits can a person eat in a daily diet?

Everything is purely individual, it is influenced by many different factors. Depends on the age, gender and weight of the person. Even human activity must be taken into account. But, as with everything, moderation is needed. It is advisable to consume as much fruit as you can fit in your palm.

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Ten of the healthiest fruits and vegetables.

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What foods should you eat in winter to get vitamins?

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Winter is a period of cold weather, snow and vitamin deficiency. Laziness, apathy, lethargy, bad skin and hair - all this is due to a lack of vitamins.

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Most people immediately associate the word “vitamins” with a pharmacy. Because at the slightest ailment, people run to pharmacists. But what if the necessary vitamin complex can be obtained by simply eating certain foods? It's much easier and more pleasant than swallowing medications. After all, when the body lacks something, the first thing it suffers is appearance human: hair becomes dull, nails break, complexion deteriorates, teeth crumble and much more. If you don’t replenish the vitamin deficiency in time, it won’t lead to anything good.

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Persimmon

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The orange color of its flesh indicates a large amount of beta-carotene. This substance, a derivative of vitamin A, strengthens vision and stimulates the renewal of cells in the lungs and bronchi.

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Helps relieve cough milkshake with persimmons (beat half a liter of milk with two peeled ripe fruits in a blender).

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Persimmons also contain a lot of nicotinic acid (vitamin PP), which helps fight fatigue and is involved in the production of the hormone serotonin - our natural antidepressant.

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But the main feature of persimmons is vegetable sugars, which are good for the heart and do not harm the figure. Scientists from the University of Munich have found that persimmon helps normalize blood pressure in the early stages of hypertension without the use of medications.

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Apples

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On a cold morning, the body will wake up faster if you drink tea infused with Antonovka slices. When baked, apples improve stomach function. Apple juice stimulates metabolism.

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Sweet and sour green apples contain a lot of iron. This trace element is very important for the blood, fights fatigue and anemia

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The seeds of “winter” apples, for example, Antonovka, contain a lot of iodine: 5-6 apple seeds cover the daily requirement. Iodine helps overcome increased sensitivity to cold.

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Antonovka has been used for a long time as a remedy for winter vitamin deficiency: by spring it retains up to 90% of vitamin C, while in other fruits its content drops to 40-30%!

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You need to eat 2 large apples or 3-4 smaller ones a day.

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Pomegranate

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Eating one pomegranate or drinking a glass of pomegranate juice a day is a great way to “cleanse” the blood after colds and flu. It contains enzymes that help produce red blood cells - red blood cells.

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Pomegranate contains four essential vitamins: C - strengthens the immune system, P - blood vessels, B6 - the nervous system, and B12 improves the blood formula.

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Pomegranate astringents help relieve painful coughs due to bronchitis, and also stimulate the pancreas. But with increased acidity of the stomach, pomegranate juice in its pure form is contraindicated - it is better to dilute it with carrot juice.

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But heart patients should not drink this juice in concentrated form - it increases blood clotting and can cause harm if they are prone to thrombosis.

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You can eat one ripe pomegranate or drink a glass of pomegranate juice a day.

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Citrus

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Grapefruit juice helps to gently lower blood pressure. For hypertension, it is recommended to take 1/4 cup of grapefruit juice 20-30 minutes before meals. This fruit also contains the substance bromelain, which enhances lipid metabolism, in other words, helps “burn” fats.

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Orange juice reduces cholesterol levels in the body.

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Are you suffocating on the subway? Buy a bottle of grapefruit essential oil at the pharmacy - it relieves attacks of lightheadedness and dizziness.

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Oranges, tangerines and grapefruits contain: beta-carotene or vitamin A, important for skin and digestion, B6, which fights derpesia, ascorbic acid, and also a lot of folic acid, important for hormonal metabolism.

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Immunologists advise in winter to eat half a grapefruit or two oranges a day to prevent colds.

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Cranberry

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Scientists call it the “snow queen” of berries. Of course: if it is hit by frost, the amount of vitamin C in the marsh berry only increases!

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So when frozen it doesn’t lose any beneficial properties.

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Cranberries contain acids that act as real antibiotics. Cranberry juice helps fight kidney inflammation and recover faster from the flu and ARVI.

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Cranberry juice is useful for preventing the formation of kidney stones. And pickled cranberries ease fever and quickly relieve fever. So be sure to keep a bag of frozen cranberries in the refrigerator in case of winter colds.

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In addition to ascorbic acid, it contains a lot of potassium, important for the heart, vitamin H, necessary for immunity, and phosphorus, which gives muscle tone and strength to bones and teeth.

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It is advisable to drink half a liter of cranberry juice a day, made from

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a couple of glasses of fresh or frozen cranberries.

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Sauerkraut

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Cabbage pickled for 2-3 days, which is most often sold in stores, is not very healthy. But real sauerkraut contains the most vitamin C and antioxidants among winter preparations. It is better to eat sauerkraut no earlier than 10 days after pickling (during this time, harmful compounds - nitrites - break down in it). Sauerkraut contains more vitamin C than fresh cabbage!

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Scientists also call white cabbage a “minus-calorie” product. This means that the body spends more energy on its processing than it receives calories from it!

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Also, cabbage (both regular cabbage and broccoli) contains a lot of unique vitamin K, which helps our immune system protect against cancer. But this vitamin is fat-soluble, that is, it is absorbed by the body only with fats. So it’s best to season cabbage salad with vegetable oil.

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To get your daily requirement of vitamin K, you need to eat about 250 grams of fresh or sauerkraut per day.

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Pumpkin

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Its freshly squeezed juice is good for metabolic disorders, diabetes mellitus. A glass of juice drunk on an empty stomach will help get rid of cardiac or renal edema. Pumpkin contains a lot of zinc salts, and they increase male potency (so treat your beloved with pumpkin pancakes more often). Vitamin E smoothes and moisturizes the skin.

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Pumpkin seeds are a recognized choleretic agent. Helps the liver if you overeat or drink too much. In addition, pumpkin pulp contains a lot of vitamin D, which is especially valuable during short daylight hours. It is needed for the strength of bones and teeth and is produced by the body only under the influence of sunlight.

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Eat up to 250 grams of pumpkin pulp per day or drink 2 glasses of pumpkin juice.

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Tomatoes and tomato juice

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Best source of the antioxidant lycopene. Moreover, it is better absorbed not from fresh fruits, but from stewed, baked, and also from tomato paste. The daily preventive dose of lycopene is 10-15 mg. It can be obtained from: 200 g of tomatoes in their own juice, 2 glasses of tomato juice, or 3-4 tablespoons of natural tomato sauce.

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Tomatoes in all types are very rich in potassium, and this is good for hearts ( daily norm potassium is contained in a glass of tomato juice).

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Tomato juice gently reduces blood and intracranial pressure; it is useful to drink for hypertension and glaucoma.

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But tomatoes have a lot of fiber and acids. Therefore, you should not eat a lot of tomato dishes if you have gastritis with high acidity and inflammation of the gallbladder.

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Drink a glass of tomato juice a day or eat two or three tomatoes in their own juice.

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Radish

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Our natural “antibiotic” - it is rich in antimicrobial substances. The bitterness contained in it has an anti-sclerotic effect, that is, it participates in the breakdown of “bad” cholesterol. Radish is well stored and holds the title of champion among vegetables in terms of preserving vitamin C during the winter. It also has diuretic properties, which is useful for vascular edema and high blood pressure.

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Grated radish with honey is one of best recipes From cough. A salad of green radish (daikon) with sunflower oil and carrots will help cope with winter asthenia (loss of strength).

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But due to its bitterness, radish is contraindicated for inflammation of the stomach, pancreas and kidney stones.

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To support immunity during the vitamin deficiency season, it is enough to eat 150 grams of radish salad per day or take two tablespoons of radish juice with honey.

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Green pea

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In addition to magnesium, zinc, proteins (by the way, it contains more of them than potatoes), nicotinic acid PP, which is important for heart function, green peas contain a lot of two important B vitamins.

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B1 (thiamine) strengthens the nervous system and is involved in the production of the stress hormone - adrenaline.

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B2 (riboflavin) supplies cells with energy. This is important for maintaining normal thermoregulation, including our response to cold. Its lack causes chilliness and a feeling of lack of air.

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These vitamins are lost when long-term storage, but are preserved during conservation. So if you are cold and come home from work with nerves, open a jar of your favorite peas from Soviet times and have a glass. This is where your soul gets warmer.

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Ten foods you shouldn't eat in winter

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During the winter holidays, we all finally allow ourselves to relax and eat to our heart's content, and that is why, after the holidays are over, we want to cleanse our body by including in our diet foods that we think are just right for the winter period. But, according to experts, many of these products are not only a waste of money, but also a complete lack of benefit and even harm - after all, many out-of-season products can cause decreased immunity and colds.

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Dairy

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Milk, cottage cheese and yogurt are not the best option for winter food. Firstly, in winter, a larger amount of so-called reconstituted milk is supplied to the shelves, which contains the minimum amount of nutrients necessary for the body. And secondly, according to Eastern medicine, many dairy products have a cooling effect, which means they can aggravate a number of classic winter diseases: sore throats, bronchitis, inflammation of internal organs.

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Salmon

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Oddly enough, it’s better to forget about salmon until the end of winter. Its fishing is allowed from February to August, which means that all the fish that is sold the rest of the time under the guise of wild salmon comes to market counters smuggled and caught from an unknown location. Of course, this does not apply to farmed salmon - you can buy it all year round.

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Tomatoes

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In January, bright and elastic tomatoes, although they seem outwardly appetizing and juicy, are unlikely to taste the same. In addition, there are negligible amounts of vitamins in winter tomatoes. So save your money and use homemade tomato juice or canned tomatoes as an alternative - you can eat them plain or make sauces and gravies based on them.

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Peaches

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It is tempting to buy a couple of peaches to treat yourself or your loved ones. But don’t rush to do this: since winter is not the season for these fruits, they may well turn out to be tasteless and crumbly. So it’s better to wait until summer, and in the meantime, buy winter apples - they are affordable, tasty and very healthy.

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Strawberry

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If you see strawberries at the market or in a store in winter, then with almost one hundred percent probability they came to us from afar, for example, from Israel. However, soft berries spoil very quickly and can become wrinkled during transportation, so there is a risk that under beautiful and apparently intact strawberries you will find fairly wrinkled and stale ones. So, either be extremely careful when purchasing, or wait until the summer when local strawberries appear on the shelves.

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Sugar

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In cold weather, you want to warm up with sweet hot tea or a cup of cocoa. And of course, we don’t skimp on sugar for these drinks. However, doctors say that increased sugar consumption reduces immunity, which is why people with a sweet tooth get sick more often. Try replacing your usual refined sugar with honey - it’s both tastier and healthier.

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Watermelon

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Now buying a watermelon in winter, as well as other fruits and berries, is no longer a problem. But is it necessary? The striped berries brought from hot countries have a different taste and aroma, and they cost almost as much as an airplane. But hunting is worse than captivity, and if you still decide to buy a watermelon, then take note: the best watermelons in winter are brought to us from Costa Rica.

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Green beans

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Green beans have a very delicate taste and a lot of useful properties. However, in the frozen form in which it is sold in winter, it is quite tough and fibrous. In addition, according to Eastern medicine, beans, like other legumes, belong to the category of cooling products, so it is better to refrain from consuming them in winter.

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Cayenne pepper

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It will help clear your stuffy nose, but it will cause a storm in your stomach. Avoid cayenne pepper if you have a cold or flu - it irritates the inflamed mucous membranes of the respiratory tract and increases their swelling. Ginger is a good alternative to cayenne pepper in winter: it relieves nausea and calms the stomach, and warm ginger tea warms you up in the January frosts.

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Corn

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In winter, fresh corn is extremely difficult to find. But if you do come across it, most likely it is the defrosted remains of last season - such corn is hard, tasteless and there are practically no useful substances left in it. Try replacing the corn with Brussels sprouts - you can fry them or bake them in the oven.

Seasonality of vegetables and fruits - an aspect that we do not always take into account when choosing products. After all, in supermarkets all year round, vegetables and fruits are laid out in neat piles on refrigerated shelves, even and smooth, as if by choice. Large retail chains make us think less about the quality of products and more about a wide selection and maximum convenience of purchasing: at any time of the year, any day of the week and any time of the day. We regularly eat beautiful vegetables and fruits from the supermarket, succumbing to the illusion healthy image life.

Are vegetables and fruits always healthy?

While we are happy to fill our carts with fruits and vegetables, we forget that they will only be useful during the season, which is different for each product. Moreover, out-of-season fruits can harm the body. But how can this be? Haven't we been taught since childhood that fruits and vegetables, especially raw ones, are a source of many vitamins?

Yes and no. Seasonal fruits, ripened according to the natural cycle and collected at its peak, are maximally rich in vitamins and microelements. Such vegetables and fruits can and should be eaten unprocessed, preserving them useful composition.

Modern agricultural technologies, catering to endless consumer demand, supply us with a wide selection of out-of-season products that are not only not healthy (vegetables and fruits grown under artificial conditions do not accumulate the required amount of vitamins), but are also harmful. Growth Promoting Supplements early maturation, nitrate fertilizers, pesticides that do not have time to decompose due to too short a cycle - all this harms our health. Children under three years of age and the elderly are especially susceptible to this.

Such vegetables and fruits must be carefully processed before consumption to reduce harmful effects. It is recommended to soak them in cold water (or a weak solution of vinegar), cut off the stalks and peel the peel. But even in this case, their benefits to the body will be minimal.

Stocking up on vitamins for future use

Realizing that winter comes after an abundant summer, we consciously or unconsciously adjust our diet, trying to get enough of juicy fresh tastes and accumulate more vitamins in reserve. This desire is reinforced by national food traditions: seasonal vegetables in the summer they do not leave the table, alternating in “green” salads and various types of okroshka. The craving for fresh vegetables and fruits is not accidental: our body instinctively chooses what will be useful for it. Thus, carrots contain beta-carotene, which is converted by body enzymes into vitamin A (retinol), which strengthens the retina. Cucumber consists of 95% water, saturated with potassium and serving as an excellent means for removing toxins and toxic substances. And the red color of the tomato is due to the lycopene it contains, which prevents the division of some cancer cells.

The World Health Organization recommends eating at least 400 grams of fruits and vegetables, fresh or cooked (excluding potatoes and similar starchy root vegetables), per day to prevent disease heart disease, cancer, diabetes and obesity. For convenience, you can remember the universal “five servings rule”: you should eat 5 or more different fruit and vegetable “servings” per day. One serving is approximately 80-100 grams, or an amount that can easily fit in a folded palm: a carrot, a tomato, a couple of tangerines or a small bowl of vegetable salad.

Canning, drying or freezing?

To maintain the correct balance in your diet even in winter, you can make preparations from seasonal vegetables, fruits, berries, herbs and mushrooms. The most popular, but least valuable option in terms of preserving usefulness is canning. This way you can prepare a lot of vegetable dishes, completely ready to serve. However, canning requires heat treatment, so the content of vitamins and minerals in the final product is minimal. There is also little benefit in jams and preserves, because prolonged boiling and combining with sugar does not have the best effect on the composition of berries and fruits.

A more gentle treatment is drying at room temperature, in the sun or in the oven. This option is well suited for fruits, berries, mushrooms and herbs.

Finally, an almost ideal way of preparing food is to freeze the food. It allows you to maximally preserve not only the beneficial composition, but also the appearance, taste and aroma of vegetables and fruits. It should be remembered that re-freezing is undesirable, so it is better to distribute the products into small portion bags.

Seasonal calendar of vegetables and fruits

To easily navigate the seasons and create a delicious and healthy menu all year round, use our seasonal calendar.

	Cabbage: white, red, Brussels sprouts. Shallots and leeks, artichokes, turnips, parsnips	Citrus fruits (grapefruits, lemons, oranges, tangerines), quince, persimmons
	Cabbage: white, red, Brussels sprouts. Shallots, parsnips	Citrus
	Watercress and radicchio salad. Asparagus, spinach, radish, rhubarb
	Asparagus, spinach, radish, White cabbage. Salads: cabbage, lettuce, radicchio, arugula. Young peas
	Asparagus, spinach, radishes and radishes, rutabaga. Beans, peas. Carrots, zucchini, cucumbers, bell pepper. Cauliflower, broccoli. Salads: lettuce, cabbage, radicchio	Strawberries and wild strawberries, cherries and cherries. Red currants, gooseberries, blueberries
	New potatoes, cucumbers and tomatoes. Cauliflower, broccoli. Carrots, zucchini, eggplant, bell pepper. Green peas and beans. Celery, leeks and onions. Watercress, lettuce, lettuce	Strawberries, raspberries, cherries and cherries. Black and red currants, blueberries, blueberries, gooseberries. Peaches, apricots, nectarines
	Potatoes, tomatoes and cucumbers, carrots, eggplants, zucchini and zucchini. Cauliflower, red cabbage, broccoli, green peas. Bell pepper, corn, onion. Radish, radish, rutabaga, chard.	Watermelons and melons, plums, peaches, nectarines and apricots. Gooseberries, blueberries, currants, sea buckthorn
September	Cucumbers and tomatoes, bell peppers, carrots, pumpkin, zucchini, eggplant and zucchini. Cauliflower and broccoli. Onion and leeks, cabbage, horseradish, radishes and rutabaga	Apples, plums, figs, pears. Melons and watermelons. Sea ​​buckthorn
	Tomatoes, carrots, pumpkin, broccoli, Brussels sprouts and cauliflower. Leek, rutabaga, turnip, horseradish	Apples, pears, figs
	Carrots, pumpkin, turnips. Cauliflower and Brussels sprouts. Leeks, horseradish	Persimmon, pear, quince, cranberry
	Brussels sprouts, pumpkin, turnip, leek	Quince, persimmon, pomegranate. Cranberry. Citrus