Why the Beetroot is Our In Season Produce Focus
Beets are having something of a moment. Named one of the top restaurant trends of 2015, the brightly colored root vegetable is a nutrient powerhouse, full of minerals and vitamins with a sweet, earthy flavor too. Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week.
Beets are best from early spring to late fall. Bringing them into your diet now can start a healthy habit to last you through a few seasons.
Why Eat Beets?
The beet root and its leafy greens are rich in potassium, magnesium, fiber, phosphorus, iron, beta-carotene, folic acid and vitamins A, B and C. Specifically, the root is the source of all forms of B vitamins as well as the potassium, magnesium, iron and manganese. The top greens offer carotenoid and flavonoid antioxidants and vitamins C and A. The greens also provide more iron than spinach. Betaine, a nutrient made from the B-complex vitamin choline, is also a notable nutrient in beets.
The health benefits of this number of nutrients are many. In addition to the well-documented perks of a nutrient-rich diet, beets offer in particular the following benefits.
- The mineral silica helps the body utilize calcium, which boosts bone strength and helps prevent osteoporosis.
- Folic acid helps new cell growth in pregnant women.
- Betalain supports the body’s natural detox process.
- Betalain can reduce cancer risk.
- Tryptophan and betalain help relax the mind and provide a sense of well-being.
- Betaine can help support emotional health.
- Betaine stimulates function of liver cells, protecting the liver from disease.
- Betaine fights inflammation.
- Carotenoid and flavonoid antioxidants can limit the harm of bad cholesterol.
- Potassium in diet can reduce risk of heart disease and stroke.
- Potassium and nitrate lower blood pressure.
- Nitrates can help muscles work more efficiently, increasing energy and stamina.
All About the Betalains
Betalains are phytonutrients found in plants that give beets their red color. They have also been shown to provide antioxidant, anti-inflammatory and detoxification support. Studies have also associated betalains with reducing cancer risk and lessening tumor cell growth. Betalains are highly concentrated in the peel and flesh of the beet, however, beets do undergo a steady loss of nutritional value with heat, so to get the most betalain benefit, beets should be steamed for no more than 15 minutes, if at all.
Recipes
FAQs
Spring
- Apples.
- Apricots.
- Asparagus.
- Avocados.
- Bananas.
- Broccoli.
- Cabbage.
- Carrots.
KALE, COLLARDS, MUSTARD, AND TURNIP GREENS
The cool temperatures of spring keep bitter greens tender and sweet. April, May, and June are also prime season for baby versions of these leafy greens. Check out our individual guides to collard greens and kale for more tips and tricks.
Why is it good to buy produce in season? ›
Seasonal produce is higher quality. Fruits and vegetables are fresher and higher quality when they're in season. They also tend to have richer flavor. Fruits and vegetables that are grown out of season are modified with chemicals and may lose some of their nutritional benefits.
What is the diet that follows the seasons? ›
Seasonal eating encourages you to focus on in-season fruits and vegetables. This lifestyle can include eating certain fish or meat during specific parts of the year, but the focus of the diet is on fruits and vegetables because their growth depends on season-specific weather.
What produce grows best in spring? ›
If timed carefully, the vegetable gardener can reap the rewards of frost-tolerant spring vegetables—peas, broccoli, kale, arugula, cabbage, spinach, carrots, radishes, scallions, cilantro, and lettuce, to name a few—before even thinking about planting heat-loving crops like tomatoes or peppers.
What foods are produced in spring? ›
May
- Asparagus.
- Lettuces.
- Radishes.
- Rhubarb.
- Spinach.
- Spring cabbages.
- Spring onions.
Eat seasonal fruits and vegetables: Spring is the season of fresh produce! Stock up on colorful fruits and vegetables like strawberries, mangoes, kiwis, oranges, cucumbers, tomatoes, carrots, and leafy greens. They are not only nutritious but also taste delicious.
What is a spring vegetable? ›
As we emerge from the gloomy frost of winter, it's the perfect season to incorporate some of the tender green vegetables that are just starting to be harvested. Spring is when asparagus, peas, and foraged veg with short availability like ramps and fiddlehead ferns, start showing up at local grocery stores.
What is the best season for produce? ›
To determine the best time to buy certain fruits and vegetables, it's best to know the peak seasons for each type.
- Winter Season. · Chestnuts. · Grapefruit. · Lemons. · Oranges. ...
- Spring Season. · Apricots. · Avocado. · Mango. ...
- Summer Season. · Blackberries. · Blueberries. · Nectarines. ...
- Fall Season. · Apples. · Cranberries. · Figs.
Hotspots for Produce Season
California sees its peak from May to August, overlapping with the table grape season, which runs from May to January, and the beginning of the wine grape harvest from late summer through the winter months.
Food that's in season tastes better—and it's healthier.
Food that's harvested at its peak season will inevitably be fresher and tastier. Also, crops harvested in season have gotten more sun, which means more antioxidants.
What is the best season for diet? ›
Summer is the season of fresh, juicy fruits and veggies, which are rich in water and dietary fiber. These nutrients help keep you satiated, while also providing a range of health benefits. You can make a fun activity out of picking your own fruit at a U-pick farm, which can also burn some extra calories.
What are the 3 F's of diet? ›
Adjusting food, fluid and fitness to achieve your goals
You control energy balance through the food and fluid you consume (energy intake) and physical activity that you do (energy expenditure). I refer to these as the '3F's' — food, fluid and fitness — the levers for managing body composition.
What are the five traits of high quality fruit? ›
Firmness, sweetness, starch content, dry matter content and acidity are typical quality aspects that are measured to determine if a fruit crop has the optimal maturity to be harvested.
What foods are fresh in spring? ›
- Avocados.
- Banana.
- Blueberries.
- Strawberries.
- Grapefruit.
- Mangoes.
- Melons.
- Oranges: Valencia.
Spring: March, April, and May. After the winter, where fresh fruit may not be in season, the spring is a welcome time for apricots, melons, and some berries. Classic combinations like strawberry rhubarb inspire fresh, vibrant dishes that liven up your meals after a long winter.
What fruits and vegetables are in season in May? ›
May means artichokes (technically flowers that have not yet bloomed!), asparagus, kale, spring peas, radishes, and spinach are all in season. So, this might be the perfect month for hearty salads like a kale Caesar or a crunchy asparagus, artichoke, and pea salad. Don't be afraid to get creative!
What are the 4 seasons of produce? ›
List of Peak Seasons for Fruits and Veggie
- Winter Season. · Chestnuts. · Grapefruit. · Lemons. · Oranges. · Tangerines. · Kale. ...
- Spring Season. · Apricots. · Avocado. · Mango. · Pineapple. · Rhubarb. ...
- Summer Season. · Blackberries. · Blueberries. · Nectarines. · Peaches. · Plums. ...
- Fall Season. · Apples. · Cranberries. · Figs. · Grapes. · Pears.
