Which Products are Advisable to Select in the Spring Season? A Guide Regarding Fruit and Vegetable Seasonality

The selection of seasonal products has numerous advantages, including a lower price due to their widespread availability. However, this is not their only benefit. Seasonal products such as vegetables and fruits are characterized by a higher nutritional value, are fresh and have a high content of vitamins and minerals. The transport route to consumers is significantly shorter than that of imported food, which means that these products do not lose their nutritional value, freshness and flavor significantly. In addition, they are less susceptible to damage. Purchasing seasonal vegetable and fruit products also promotes environmental awareness by reducing transportation. Certain stages of food preparation can be omitted due to the shorter transportation time, and the shelf life of these products is shortened, which has a positive impact on the nutritional value by minimizing the loss of valuable nutrients. Imported food often requires special, multi-layer packaging, usually made of plastic, film or styrofoam. Choosing domestic products also supports the economy.

It is very useful to use a seasonal calendar to check which products are currently available. These calendars can be found on many websites and are divided into individual months, which makes them easier to read. The best time to consume seasonal products is in the spring and summer. This is the time when stalls are full of fresh food. In the past, fruits and vegetables that appear in the spring were known as novices. These were the first spring products such as salads, beets, tomatoes, and cucumbers. Nowadays, many of them can be bought all year round, but in the season (March-May) they are the healthiest and tastiest. The products available in March include salads, beets, tomatoes, and parsley. They are available all year round, but in March they stand out for their highest nutritional value. In April, cucumbers join the group of spicy spring vegetables. May is the month when there are the most new foods, such as various green vegetables (e.g., asparagus, spinach, sorrel, sugar snap peas), rhubarb, or broccoli. At this time, the first strawberries, gooseberries, and berries also become available. The above-mentioned products are excellent as a base for spring salads. A combination of lettuce or spinach with tomatoes, cucumbers, and beets allows for the preparation of a delicious and healthy salad. The choice of diverse products guarantees a high nutritional density of meals. In addition, vegetables work very well as a side dish for main dishes, e.g., cooked asparagus or sorrel. Fruits can be used to prepare nutritious cocktails, smoothies, or served with natural yogurt.

Vegetables and fruits are a significant source of many vitamins and minerals. A balanced diet that includes an adequate amount of these products ensures proper nutrition. The recommended daily intake for vegetables and fruits is at least 400 g. Therefore, they should be taken into account at every meal. For a savory dish, it is advisable to add a portion of vegetables, while for a sweet dish, fruit is the ideal companion. Vegetables and fruits are also a source of dietary fiber. They regulate digestion, promote intestinal peristalsis, and prevent constipation. Spring vegetables and fruits are particularly rich in vitamins and minerals. Green vegetables such as spinach, lettuce, or sorrel contain vitamins A, C, E, iron, magnesium, and calcium. Sorrel is particularly rich in beta-carotene, a strong antioxidant that neutralizes free radicals and protects the body from oxidative stress. Among spring fruits, berries stand out as strong antioxidants and are rich in anthocyanins, which give them their characteristic color. In addition, berries are a source of vitamin C, A, E, as well as potassium, calcium, and phosphorus.

Selecting products available at a specific time of the year can bring numerous advantages for our health, finances, and the natural environment. Spring is the time when the offer of fruits and vegetables significantly expands. Therefore, visiting the local market and browsing the stalls with available food items is worthwhile. However, seasonal eating does not imply limiting ourselves only to products available in a certain month. It is recommended, though, that their share in our diet should be particularly abundant.