Today I share an article from Food Matters site
"Top Tips for Seasonally Adjusting Your Diet ...
Our bodies are deeply connected to the natural cycles of the earth. Just as nature changes with the seasons, so too should our diets. Eating seasonally allows us to align our nutrition with what our bodies need during each phase of the year. It’s not just about sourcing the freshest produce; it’s also about nurturing our well-being by listening to what nature provides us at different times.
The Benefits of Eating Seasonally
Nutritional Density
Fruits and vegetables harvested in season are more nutrient-dense. They ripen naturally and offer the vitamins, minerals, and antioxidants that your body craves. For instance, leafy greens in the spring help detoxify after the heavier foods of winter, while berries in the summer provide hydration and antioxidants to combat sun exposure. In contrast, out-of-season produce often requires long travel times and is exposed to ethylene gas to artificially ripen, which can diminish its nutrient content and flavour.
Support for the Body’s Rhythms
Our bodies need different nutrients depending on the season. For example, in colder months, we need warming, grounding foods, while in warmer months, lighter, hydrating options are ideal.
Environmental Impact
When you eat seasonally, you reduce the need for long-distance food transportation and greenhouse emissions. Seasonal eating also supports local farmers and sustainable agricultural practices.
Supporting Local Farmers
Eating seasonally not only benefits your health but also supports local farmers and your community. By choosing fruits and vegetables grown in your region, you're helping small farms thrive, and promoting sustainable farming practices. This connection to local agriculture fosters a more resilient food system and encourages farmers to grow a diverse range of crops that align with the seasons.
Adjusting Your Diet Throughout the Year *
Spring: Detox and Rejuvenation
Spring is a time of renewal, both in nature and in our bodies. After months of heavier, warming foods, it’s time to cleanse and revitalize your system. Focus on foods that are light, fresh, and packed with nutrients.
What to Eat: Leafy greens like spinach, kale, and arugula (rocket) are perfect for detoxing the liver. Radishes, asparagus, and artichokes also help flush out toxins and boost digestion.
How to Prepare: Steaming or lightly sautéing vegetables helps preserve their nutrients while keeping them easy to digest. Incorporate smoothies and fresh juices to increase your intake of raw foods.
Summer: Hydrate and Cool Down
With rising temperatures, the focus shifts to staying cool and hydrated. Summer is abundant with fruits and vegetables that provide water, vitamins, and minerals to keep you energized and healthy during the heat.
What to Eat: Water-rich fruits like watermelon, cucumbers, strawberries, and tomatoes. Leafy greens, zucchini/courgettes, and bell peppers are also excellent choices. Fermented foods like kimchi or sauerkraut can support digestion during outdoor barbecues or parties.
How to Prepare: Keep meals light and raw as much as possible. Salads, cold soups like gazpacho, and grilled vegetables are perfect for a summer diet. Avoid heavy, rich foods that can slow you down in the heat.
Fall (Autumn): Grounding and Nourishing
As temperatures cool down, our bodies need more warming and grounding foods to prepare for the colder months ahead. This season is about transitioning from the lightness of summer to more hearty, nutrient-dense meals.
What to Eat: Root vegetables like sweet potatoes, carrots, and beets offer grounding energy. Squash, pumpkins, and apples are also in season, providing fibre and essential vitamins. Whole grains like quinoa, farro, and brown rice offer sustained energy.
How to Prepare: Roasting vegetables brings out their natural sweetness and makes them more comforting. Soups and stews are excellent ways to nourish your body and prepare for winter.
Winter: Warm and Strengthen
Winter calls for warming, hearty meals that keep your energy levels up and immune system strong. This is the season of comfort foods, but it’s important to focus on nutrient-dense, whole foods.
What to Eat: Root vegetables continue to shine in winter. Include hearty greens like kale, collards, and cabbage, which are full of vitamins C and K. Warming spices such as ginger, turmeric, cinnamon, and garlic can help boost circulation and support immunity.
How to Prepare: Focus on slow-cooked meals like stews, curries, and casseroles. Using bone broth as a base produces collagen and minerals, which are especially beneficial during the colder months. Don’t shy away from healthy fats like avocado, nuts, and olive oil, as they help insulate the body.
Seasonally adjusting your diet is not just a trend—it’s a return to a way of eating that has been practiced for centuries. By tuning in to the cycles of nature and eating the foods that each season provides, you can support your health, the environment, and local farmers. Embrace the changes of the seasons, and let your diet evolve to nourish your body, mind, and spirit throughout the year."
Our bodies are deeply connected to the natural cycles of the earth. Just as nature changes with the seasons, so too should our diets. Eating seasonally allows us to align our nutrition with what our bodies need during each phase of the year. It’s not just about sourcing the freshest produce; it’s also about nurturing our well-being by listening to what nature provides us at different times.
The Benefits of Eating Seasonally
Nutritional Density
Fruits and vegetables harvested in season are more nutrient-dense. They ripen naturally and offer the vitamins, minerals, and antioxidants that your body craves. For instance, leafy greens in the spring help detoxify after the heavier foods of winter, while berries in the summer provide hydration and antioxidants to combat sun exposure. In contrast, out-of-season produce often requires long travel times and is exposed to ethylene gas to artificially ripen, which can diminish its nutrient content and flavour.
Support for the Body’s Rhythms
Our bodies need different nutrients depending on the season. For example, in colder months, we need warming, grounding foods, while in warmer months, lighter, hydrating options are ideal.
Environmental Impact
When you eat seasonally, you reduce the need for long-distance food transportation and greenhouse emissions. Seasonal eating also supports local farmers and sustainable agricultural practices.
Supporting Local Farmers
Eating seasonally not only benefits your health but also supports local farmers and your community. By choosing fruits and vegetables grown in your region, you're helping small farms thrive, and promoting sustainable farming practices. This connection to local agriculture fosters a more resilient food system and encourages farmers to grow a diverse range of crops that align with the seasons.
Adjusting Your Diet Throughout the Year *
Spring: Detox and Rejuvenation
Spring is a time of renewal, both in nature and in our bodies. After months of heavier, warming foods, it’s time to cleanse and revitalize your system. Focus on foods that are light, fresh, and packed with nutrients.
What to Eat: Leafy greens like spinach, kale, and arugula (rocket) are perfect for detoxing the liver. Radishes, asparagus, and artichokes also help flush out toxins and boost digestion.
How to Prepare: Steaming or lightly sautéing vegetables helps preserve their nutrients while keeping them easy to digest. Incorporate smoothies and fresh juices to increase your intake of raw foods.
Summer: Hydrate and Cool Down
With rising temperatures, the focus shifts to staying cool and hydrated. Summer is abundant with fruits and vegetables that provide water, vitamins, and minerals to keep you energized and healthy during the heat.
What to Eat: Water-rich fruits like watermelon, cucumbers, strawberries, and tomatoes. Leafy greens, zucchini/courgettes, and bell peppers are also excellent choices. Fermented foods like kimchi or sauerkraut can support digestion during outdoor barbecues or parties.
How to Prepare: Keep meals light and raw as much as possible. Salads, cold soups like gazpacho, and grilled vegetables are perfect for a summer diet. Avoid heavy, rich foods that can slow you down in the heat.
Fall (Autumn): Grounding and Nourishing
As temperatures cool down, our bodies need more warming and grounding foods to prepare for the colder months ahead. This season is about transitioning from the lightness of summer to more hearty, nutrient-dense meals.
What to Eat: Root vegetables like sweet potatoes, carrots, and beets offer grounding energy. Squash, pumpkins, and apples are also in season, providing fibre and essential vitamins. Whole grains like quinoa, farro, and brown rice offer sustained energy.
How to Prepare: Roasting vegetables brings out their natural sweetness and makes them more comforting. Soups and stews are excellent ways to nourish your body and prepare for winter.
Winter: Warm and Strengthen
Winter calls for warming, hearty meals that keep your energy levels up and immune system strong. This is the season of comfort foods, but it’s important to focus on nutrient-dense, whole foods.
What to Eat: Root vegetables continue to shine in winter. Include hearty greens like kale, collards, and cabbage, which are full of vitamins C and K. Warming spices such as ginger, turmeric, cinnamon, and garlic can help boost circulation and support immunity.
How to Prepare: Focus on slow-cooked meals like stews, curries, and casseroles. Using bone broth as a base produces collagen and minerals, which are especially beneficial during the colder months. Don’t shy away from healthy fats like avocado, nuts, and olive oil, as they help insulate the body.
Seasonally adjusting your diet is not just a trend—it’s a return to a way of eating that has been practiced for centuries. By tuning in to the cycles of nature and eating the foods that each season provides, you can support your health, the environment, and local farmers. Embrace the changes of the seasons, and let your diet evolve to nourish your body, mind, and spirit throughout the year."
Words and image from article here
*Please note, Food Matters site says that they know that their readers (and similarly readers of this blog) spans the globe and many of these foods may not be available to you. Whilst many of the “What to Eat Foods” are geared towards their USA audience, worldwide you can use the “How to Prepare” suggestions.
~ xxx oooo xxx ~
Do please share any thoughts you have about this article in the comments section. I know, as a child, when growing up we used to eat far more seasonal food because the wide range of foods that are available now were not back then! Going to my local supermarket today I see the food is flown in from far and wide!!! I do my best to support local farmers and shop at Farmers Markets or indeed a farm shop if I am fortunate to be near one.
All the best Jan
32 comments:
We too ate more seasonal food when I was young, lots of it home grown. I am trying to return to that practice.
...Jan, good advice.
We buy most of our fruit and vegetables from our local East Asian market. They tend to have relatives with farms in more northerly B.C. and these family farms provide both fruit and veggies at lower cost. Sometimes the produce is less perfect than what one finds in big grocery stores but still very good.
Besides tomatoes bell pepper and my herbs, next year I hope to grow squash and zucchini. Nice article and perfect for vegetarians.
We had a garden most of my childhood and did eat seasonal foods. However, then and now, I feel like I have to have a banana every day. Some of the things flown in are not tasty, like tomatoes.
Hai ragione,ciao.
We seem to have most food available all year round, just a few things are not.
Great post, Jan!
I was interested in your information about the connection between our body and the natural cycles of the earth. I agree on this point. Actually, I always try not to buy oubergines in January, grapes in May and other fruits and veggies that have been shipped from the other hemisphere of the planet. When I have time I go to the local farmers located in the hill.
Enjoy the rest fo this last week of October 🍂
In times past, we had no choice but to buy seasonal food. Now, everything is available all year round, at a cost.
It's nice to find and enjoy seasonal foods.
It's nice to find and enjoy seasonal foods.
I think I do this instinctively. I've never really thought all that much about it so it was interesting to me. But it does seem like there are definitely fall and winter foods (heartier, warmer, like soups and squashes and such) and summer foods -- cooler or lighter, like salads and fruits. Fun!
I found this article quite interesting, Jan. I never really thought about how the foods that are in season are the foods that our bodies need, but it makes a lot of sense.
I should add some squash to my grocery list.
It is good to know. I love soups all year round.
I do like to try and grow some fruit and veg at home but buying seasonally where possible has to be a good option.
Great tips and advice for a healthy diet.
Take care, enjoy your day!
This is quite interesting, thank you so much!
Yo cambio el menú según las estaciones. En invierno, apetece platos calientes, a base de guisos y en verano, con el calor que hace en mi tierra, se paetece platos fríos, como el gazpacho y el salmorejo y algo de carne o pescado.
Un abrazo.
I love this Jan, I've been craving comfort foods, now I know why!!
Taking Parkinsons out of the equation, I know I was healthier, happier and fitter when I grew my own food and are seasonally.
Sounds good to me.
It makes sense that our diets change with the seasons. Our modern shopping makes everything available all the time, but it seems to me nature usually gives us what we need at the right time.
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olgica said ...
You're right, bye.
VENTANA DE FOTO said ...
I change the menu according to the seasons. In winter, you crave hot dishes, based on stews and in summer, with the heat in my land, you want cold dishes, such as gazpacho and salmorejo and some meat or fish.
A hug.
Gracias por los consejos. Te mando un beso.
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J.P.Alexander said ...
Thanks for the tips. I send you a kiss.
Great tips.
Thanks for this post. I've been reading about bone broth but need to incorporate it into meals.
My body usually craves more seasonal foods. I'm going to nourish myself, by eating homemade soup for lunch. X
I am always trying to eat healthier and articles such as the ones you share are really wonderfully informative. Thank you so much Jan and all the best :)
I have heard about eating this way.but haven't always followed it well, I have those things that I like all year long :)
Gracias por tan buenos consejos. Besos.
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