What’s in season- Winter fruits and vegetables

Bbrrrr, can you feel that chill in the air? The mornings are darker, the days are getting shorter and the winter weather is well and truly here! And with a new season comes a whole new variety of organic fruits and vetables. So what can we expect to be in season during the months of June, July and August? We’ve listed some of the winter fruits and vegetables below along with their benefits and some interesting facts!

1. Apples: A good source of dietary fibre, vitamin C and potassium, organic apples have been proven to be more effective in keeping people awake than coffee! Apparently, it is due to the natural acidity and because sugar in the apple will be slowly released in your system.

2. Avocados: Creamy and flavourful, avocados are a versatile fruit that you can add to many dishes. Whilst avocados have a high fat content, they are also packed with nutrients and are a great way to add healthy fat to your diet.

3. Bananas: A good source of vitamins C and B6, potassium, and cholesterol-lowering dietary fibre. Bananas also provide complex carbohydrates and energy, and yield approximately 12% of the recommended daily folate intake.

4. Kiwifruit: Contains almost 20 vital nutrients, a rich source of vitamin C, K and E and dietary fibre.

5. Lemons: A great source of vitamin C, B6, A and E, folate, calcium, iron and more! Lemons are a great natural medicine to combat colds and sore throats (very handy this time of year!)

6. Mandarins: Rich in vitamin A, B and C and fibre and low in fat the mandarin is a great anti-oxidant.

7. Oranges: Juicy, sweet and renowned for its concentration of vitamin C, organic oranges make the perfect portable snack.

1. Beetroot: High in immune-boosting vitamin C, fibre and essential minerals like potassium and manganese. Proven to help lower blood pressure and fight inflammation.

2. Broccoli: A good source of vitamin A, BI and D, magnesium, protein, zinc, iron and dietary fibre.

3. Cabbage: An abundant source of vitamin C. The health benefits of organic green cabbage include treatment of constipation, stomach ulcers, headache, excess weight, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, ageing, and Alzheimer’s disease.

4. Carrots: These root vegetables come with wholesome health benefiting compounds such as beta-carotenes, falcarinol, vitamin A, minerals and anti-oxidants in ample amounts.

5. Cauliflower: A good souce of vitamin B6 and K, protein, magnesium, folate, potassium and fibre. One serving of cauliflower contains 77 percent of the recommended daily vitamin C intake!

6. Celery: Celery leaves have a high content of vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C with rich supplies of potassium, folate, calcium, magnesium, iron, phosphorus, sodium and plenty essential amino acids.

7. Fennel: High in vitamin B6 and C it contains significant amounts of fibre which can help to lower cholesterol and decrease the risk of heart disease.

1. Leeks: A good source of vitamin C and iron, organic Leeks are a wonderfully versatile vegetable and make a great addition to stews, casseroles, soups and stir-fries.

2. Onions: High in vitamin C to boost immunity onions can help to substantially relieve a number of diseases including the common cold, asthma, bacterial infections, respiratory problems, angina, and cough. Health experts acknowledge the fact that onions provide a great respite for patients with chronic asthma, allergic bronchitis, common cold-related cough and cold syndromes

3. Parsnips: An excellent source of soluble and insoluble dietary fibre the organic parsnip is a root vegetable closely related to the carrot and parsley.

4. Potatoes: One of the most common and important food sources on the planet. The health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, manage diabetes, strengthen the immune system, reduce signs of ageing, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and boost eye health.

5. Pumpkin: An antioxidant and an anti-inflammatory food which helps with joint health, organ health, stress relief and soft tissue injuries! Pumpkins can help protect the eyes from cataracts and degeneration with their vitamin A content. The high levels of vitamin C help the immune system and encourages collagen production for the skin to maintain its beautiful glow and elasticity.

6. Silverbeet: A great source of vitamin A and vitamin K, potassium, magnesium, iron and calcium.

7. Spinach: A good source of dietary fibre, vitamin A and folic acid. Spinach also ontains vitamin B2, B6 and is low in sodium.

8. Rhubarb: Filled with dietary fiber, protein, vitamin C, B and K, calcium, potassium, manganese, and magnesium .Please note: Rhubarb leaves contain poisonous substances, do not eat the leaves.

To get a wide variety of in season, certified organic fruits and vegetables we suggest subscribing to a mixed bag. We carefully select from the produce available at the markets on a weekly basis to ensure your bags are filled with both the best quality and value for money items. Just think of us as your own personal shopper!

What are your favourite winter fruits and vegetables?