Winter Seasonal Fruits & Vegetables

November 25, 2022

Published: November 25, 2022

Updated: May 17, 2023

As the weather gets cooler, the days get shorter, and common colds get more common, it’s extra important to eat enough fruits and vegetables. It’s the perfect time to enjoy winter seasonal produce! Eating produce that is in season has a lot of benefits. You can learn more about these benefits and which fruits and vegetables are in season this winter by reading this blog!

Why You Should Choose Seasonal Produce

Modern-day technology and transportation have given us access to all kinds of produce at any time of the year. So, why does it matter that we eat produce while it’s in season? First, in-season produce is more flavorful and nutritious than produce that is out of season.1 Produce that is in season is often grown locally, so it can be harvested exactly when it is ripe and doesn’t have to travel far to get to you. Fruit that ripens on the vine is more flavorful and nutritious than fruit that is harvested early. There is no processing or preserving necessary to prevent the food from spoiling before it gets to you. And finally, buying in-season produce gives you an opportunity to support your local farmers at a farmers’ market!

Winter Fruits and Vegetables

Winter has some great fruits and vegetables. Here are some of the ones that are in season from December to February: 2,3

Fruits

  • Kiwi – This small fruit is high in vitamins C, E, and K, folate, potassium, and fiber. It is high in antioxidants, so it helps reduce oxidative stress. Eating kiwi can promote good immune system health, lower blood pressure, and protect against vision loss. Kiwi is a good late-night snack because it promotes healthy sleep. 
  • Citrus fruits – Oranges, clementines, grapefruit, and mandarin oranges are all in season in the winter! Citrus fruits are known for being high in vitamin C, which improves immune system functioning. Make sure you’re eating lots of citrus fruits to help protect yourself from colds and the flu! Citrus fruits are good sources of fiber and are low in calories. They are high in anti-inflammatory and antioxidant properties, so they are good for improving heart health and reducing the risk of some types of cancer.
  • Persimmons – Persimmons are high in fiber, potassium, and vitamins A, B, and C. They contain a lot of antioxidants, so they are good for protecting your heart health and reducing inflammation.

Vegetables

  • Cruciferous vegetables – This class of vegetables includes cabbage, Brussels sprouts, collard greens, and kale. These are all high in fiber, vitamin C, and important minerals. They are high in antioxidants, too! Eating cruciferous vegetables can lower your risk for some types of cancer, including breast, pancreatic, bladder, lung, prostate, and colon cancers.
  • Root vegetables – In addition to potatoes and sweet potatoes, parsnips, turnips, and rutabaga are healthy winter root vegetables. These vegetables are high in vitamin A, calcium, and potassium and are good sources of fiber. They are high in antioxidant and anti-cancer properties.
  • Winter squash – Winter squash comes in several varieties, including acorn, butternut, kabocha, and delicata. Squash is high in antioxidants, vitamins A and C, fiber, and potassium. The seeds of winter squash are really good for you too! They contain high amounts of healthy fats, fiber, vitamin E, and iron.

Summary

Winter fruits and vegetables are high in vitamins and minerals that keep your immune system functioning well. They contain high levels of antioxidants that protect against cancer.4 Eating in-season produce is a great way to enjoy fresh fruits and vegetables at their peak of flavor and nutrient content. Pick up some of these next time you’re at the grocery store or farmer’s market!

References

  1. Benefits of eating fruit and vegetables in season. Medicalwesthospital.org. Accessed May 17, 2023. https://www.medicalwesthospital.org/seasonal-fruits-and-veggies.php
  2. U.S. Department of Agriculture. Seasonal produce guide. SNAP Education Connection. Accessed May 17, 2023. https://snaped.fns.usda.gov/seasonal-produce-guide
  3. FoodData central. Usda.gov. Accessed May 17, 2023. https://fdc.nal.usda.gov/
  4. Fruit and vegetable consumption. Cancer.gov. Accessed May 17, 2023. https://progressreport.cancer.gov/prevention/fruit_vegetable

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