Winter Fruits & Vegetables: What Produce is in Season?
Get the most out of your produce throughout the year.
Some people might think that all the fresh fruits and vegetables disappear when it's cold outside, but there’s still much to keep taste buds happy during the winter season! In this blog post, we'll go over what's in season during the winter months, as well as how to find these foods, why you should buy local seasonal produce, and some health benefits from eating them.
Winter Fruit and Veggies
Winter fruit and vegetable varieties include apples, pears, citrus fruits, kiwi, grapes, broccoli, cauliflower, cabbage, and potatoes. These produce items are grown during the colder months of fall and winter. Some of these foods are also available year-round, but you'll get the best quality when they're fresh off the vine during the winter season.
How to Find Seasonal Produce
One way to find out what's in season is by checking online or grocery store flyers. Most stores will list the produce that is in season and when it will be available. Another great way to find seasonal fruits and vegetables is by visiting local farmers' markets. Farmers’ markets have a wide variety of fresh, local produce in season and can be more affordable than buying from a grocery store.
Winter Fruits and Vegetable Seasonal Food Guide:
Winter Squash
Winter squash is rich in nutrients and is an excellent source of vitamins A, C and E. Winter squash is also high in fiber and contains antioxidants. Winter squash is available from October to March.
Health Benefits:
• Good source of vitamins A, C and E
• High in fiber
Some great options for Winter Squash are:
• Butternut Squash
• Spaghetti Squash
• Acorn Squash
• Pumpkin
Kale
Kale is a leafy green vegetable that’s high in fiber, vitamins A and K, and minerals like copper and potassium. It's also a good source of antioxidants. Kale is available year-round, but it's best to buy local, seasonal kale for the highest nutrient content. It is available from October to March.
Health Benefits:
• High in fiber
• Good source of vitamins A and K
• Rich in minerals like copper and potassium
Collard Greens
Collards are leafy green vegetables with high levels of vitamins A and K and calcium. The months it is most available are January through March.
Health Benefits:
• Anti-inflammatory properties
Fennel
Fennel is an aromatic vegetable that has a subtle licorice flavor and is available from September to March.
Health Benefits:
• Good source of vitamin C and folate
Meyer Lemon
Meyer lemons are sweeter and juicier than traditional lemons. Meyer lemons are high in vitamin C. Regular lemons can be a great substitute if you cannot find Meyer lemons. These skins of these fruits are also a great source of calcium. Meyer lemons are available from December to April.
Health Benefits:
• High in vitamin C and antioxidants
• Good source of calcium (peels)
Celery Root
Celery root, also known as celeriac, is a type of celery with a large bulbous root. This winter vegetable is an excellent source of vitamins C and K, potassium and folate. Celery root is also high in antioxidants. It's available from October to February.
Health Benefits:
• Good source of vitamin C and K
• Potassium and folate
• High in antioxidants
Broccoli
Broccoli is a cruciferous vegetable that’s high in fiber, vitamins C and K and minerals like potassium and magnesium. Broccoli is also a good source of antioxidants. This winter veggie is available from October to March.
Health Benefits:
• High in fiber
• Good source of vitamins C and K
• Rich in minerals like potassium and magnesium
Cauliflower
Cauliflower is a type of cabbage that has a white head. This winter vegetable is an excellent source of vitamins C and K and folate. It's also high in antioxidants. Cauliflower is available from October to March.
Health Benefits:
• Good source of vitamins C and K
• High in folate
• Antioxidants
Cranberries
These winter berries are a great source of antioxidants. Cranberries are also high in fiber and vitamin C. They are available from September to December.
Health Benefits:
• Aids in digestion
• Good source of fiber and vitamin C
• Antioxidants can help protect cells
Carrots
Carrots are a root vegetable and are a great source of beta carotene, vitamins A, K, and B complex. Carrots are also high in minerals like potassium and magnesium. Carrots are available year-round, but they're best in season from October to April.
Health Benefits:
• A good source of beta carotene, vitamins A, K, and B complex
• High in minerals like potassium and magnesium
Cabbage
Cabbage is a type of leafy green that's either purple or white. This winter vegetable has high levels of vitamin C, folate and fiber. It is seasonal from January through March.
Health Benefits:
• Good source of vitamin C and folate
Persimmons
Persimmons are a type of fruit that is orange or red. These winter fruits are a great source of fiber, vitamin A and C and potassium. Persimmons are available from October to February.
Health Benefits:
• Good source of fiber and vitamins A and C
Brussel Sprouts
Brussel sprouts are a type of cabbage that is green in color. This winter vegetable has high vitamins A, C, K, and folate levels, and it's also rich in minerals like potassium and fiber. Brussel sprouts are available from October to February.
Health Benefits:
• Good Source Vitamin A & C
• High Folate Levels
• Rich in Minerals like Potassium & Fiber
Citrus Fruit (Oranges)
Citrus fruits include oranges, tangerines, grapefruit, clementine, navel oranges, etc. These winter fruits contain vitamin c. Their season runs from November through May.
Health Benefits:
• Good source of vitamin C
Pears
These winter fruits contain vitamin c, fiber, potassium, and folate. They're available from October to February, but it's best when they're organic, typically the months of November-December.
Health Benefits:
• Good source of vitamin C and fiber
• Includes potassium
• Includes folate
Leeks
Leeks are part of the onion family. This winter veggie is high in vitamins A, C and K, as well as folate. Leeks are available from October to March.
Health Benefits:
• Good source vitamin A, C and K
• High in folate
Grapefruit
Grapefruit is a type of citrus fruit that is pink or red. This winter fruit contains high levels of vitamin C, folate and fiber. Grapefruit is also a great source of antioxidants. Grapefruits are available from September to December.
Health Benefits:
• Good source of vitamin C and folate
• Antioxidants
Beets
This winter veggie is high in fiber, potassium, magnesium, and many other vitamins and minerals. Beets are available year-round, but they're best when they're in season, from October to April.
Health Benefits:
• Good source of fiber, potassium and magnesium and many other vitamins
What Are the Benefits of Buying Vegetables in Season?
Winter seasonal vegetables are good sources of vitamin A, C, and K and folate, and they also contain minerals like potassium and fiber. Winter vegetables are available from October to February.
How to Select Seasonal Foods
We recommend buying local produce whenever possible so you know it's been grown in the right conditions, especially if they're not available from October-February when most winter vegetables are harvested.
Grounding via Winter Root Vegetables
Winter root vegetables can help you ground yourself and connect with the earth. This is especially beneficial during the winter months when it's cold outside, and many people feel disconnected from nature. Winter root vegetables are available from October to February.
Local produce like those found at farmers markets is an excellent option if unavailable from October to February, when most winter vegetables are harvested. Winter root vegetables can help you connect with the earth. Consume them during the colder months for the best results!
Winter Food Storage Tips
If you won’t be consuming your winter fruits and veggies right away, it is best to freeze these items as soon as possible after being harvested. This will help to lock in their nutrients and flavor. Winter produce can also be stored in the fridge or at room temperature. Here are some tips for storing winter fruits and vegetables:
- Apples, pears, and citrus fruits can usually be stored in the fridge or juiced and put into containers in the fridge to be consumed later.
- You can store beets, carrots, potatoes, and sweet potatoes in a cool, dark place like a pantry for up to a month.
- Brussels sprouts, broccoli, cabbage, cauliflower, and kale should be stored in the fridge for up to a week.
Final Notes
The winter season is perfect for trying new seasonal produce that may not be as readily available during other seasons. Winter fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber. Incorporating these foods into your diet can give you an extra boost of energy during the colder months.