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Eating right: Seasonal Fruits and Veggies

Eating right: Seasonal Fruits and Veggies

  • January 4, 2019

Modern food processing techniques and open market in the world have made variety of fruits and vegetables available round the year. However, if you follow the nature’s rule and look into traditional way of growing fruits and vegetables, you will find that locally and seasonally produced food have an upper hand in terms of health benefits.

Eating seasonal fruits and vegetables is healthier because the nutrient contents vary when grown off-season. In winter, the body’s metabolism is low hence it is advisable to take fruits and vegetables that are low in calories but have dense nutrients.

Take for consideration, watermelons – they are available in plenty during summer and serve the body as an excellent source of water and dietary fiber that keeps the body cool.

Yams, beans, and peas found in abundance during winter, act as an excellent source of protein that raises the body temperature necessary for cold winter days.

Winter Fruits and Veggies


They have the highest amount of carotene (our body converts this to vitamin A) when compared to other fruits and vegetables. In addition it is an excellent source for vitamin B, C, D, E and K. You can eat them raw as salad or cook them as you wish.


This fruit is the best source of vitamin C and helps your body fight against germs and gives potassium, minerals, folate and fiber. Above all, it is low in calories.

Fenugreek Leaves

In India fenugreek leaves are known ‘Methi’ which is loaded with vitamins and minerals along with lots of fiber and phytonutrients. It helps in lowering cholesterol and blood sugar level.


This vegetable is rich in Vitamin – K and contains essential B – Complex vitamins. It has all necessary minerals along with folic acid and ascorbic acid. It is not just eaten after being cooked with other vegetables, but you can have it raw in salads and add it to soups. It provides you with anti-inflammatory and antioxidant benefits.


Radish is available in abundance during winter season. They are pungent or sweet in taste and provide you with potassium, lots of fibre, folic acid and ascorbic acid. You can either cook it in your way or even eat raw.


Beets can be consumed throughout the year, but they are the best suited during winter season. It contains a compound that help prevent heart and liver diseases and also helps enhance the blood flow to brain.

Jujube Fruit (Ber)

Jujube or ber, as we call it India, resembles a date in appearance, the fruit is also known as red date, Indian date and is cultivated mainly in South Asia. The slightly tarty and sweet fruit can range from brown to purplish black in colour. The bite-sized fruit also comes with a host of health benefits. Jujube contains potassium, phosphorus, manganese and calcium as the major minerals. It also contains vitamin C, riboflavin and thiamine. The vitamin and mineral content of the fruit helps to support cardiovascular health and enhance metabolism.

About the Author 

Pritisha Jadhav
Diet Specialist
SRV Hospital

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