The Health and Environmental Benefits of Seasonal Eating

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The Health and Environmental Benefits of Seasonal Eating

Source : https://www.richmondnua.com/en/nua-blog/live-good/the-health-and-environmental-benefits-of-seasonal-eating/


The human body has a magnificent mechanism in perfect harmony with nature. The key to this impeccable mechanism is the food we consume. From amino acids making up our cells to the vitamins that ensure the proper functioning of hormones, to minerals that deliver brain’s messages to the relevant systems, and to the nutritional components that energize our metabolic activities, the body needs food to sustain basic life functions.

We all want a healthy and balanced diet to protect and boost our holistic health, and to provide for our body’s needs through food. However, the needs and functions of our body constantly fluctuate in line with the natural bodily changes. During the heat of summer, for instance, our body requires more water and we feel the need for water-rich food. Conversely, on cold winter days we long for food that will boost our immune system and help protect our body heat.

What Is Seasonal Eating?

Humans are an intrinsic element of the ecological balance and rely on nature to survive, as do all other creatures. Through thousands of years of evolution, our bodies reached their current build and are programmed to a biological rhythm in harmony with the changes and cycles in nature. It was relatively easier in the past to follow this biological rhythm, which encompasses our entire metabolic activities. Today, our biological rhythm is challenged by many environmental factors, including long hours at the work desk, the consuming of processed food seasoned with preservatives and chemicals, and eating food not grown in our region. Moreover, advancing technology and industrialization in the 21st century brought upon radical changes to our way of sowing, producing, processing, and consuming food that further distances us from the natural way of eating.

As our lifestyle and diet lose touch with the cycle of nature, both our physical health and the balance of ecosystem deteriorate with the rapid depletion of natural resources, environmental pollution, and the weakening overall health of our planet. Seasonal eating refers to the consumption of foods that grow in our geographic region and in the flow of nature following seasonal changes. In other words, it refers to the consumption of fruits and vegetables locally produced in the correct seasons to thrive with the countless benefits for our health and the environment.

Benefits of Seasonal Eating

Products in season grow completely naturally without the need for environmental arrangements, harmful chemicals, pesticides, or maturing agents. It is therefore as beneficial for our health as it is for the soil, air, and water to prefer these products in our diet.

              Enhances Holistic Health

            All foods grown naturally in the correct season contain nutritional elements that are particularly beneficial for the human body during the season and in that environment. Winter fruits such as carrot, pumpkin, and citrus, for instance, are rich in vitamins including A and C, which strengthen the immune system. On the other hand, summer fruits and vegetables such as watermelon, cucumber, and courgette contain high amounts of water to respond to our body’s increasing need for water.

              Strengthens the Immune System

        Seasonal fruits and vegetables sun-ripened and timely harvested to be consumed without delay are substantially richer in antioxidants, nutrients, and healthy bacteria (probiotics) compared to produce harvested before ripening to prevent decay and filled with preservative chemicals to survive the thousands of kilometers to our tables. While healthy intestinal flora, the keystone to the immune system, depends on healthy gut bacteria, the preservatives and chemicals in many food consumed out of season harm these healthy bacteria in the gut flora, thus upsetting the balance and weakening the immune system. Seasonal produce are rich in fiber to support intestinal health and rich in antioxidants, vitamins, and minerals to strengthen the immune system.

              Supports Small and Local Producers to Contribute to the Local Economy

        Today, all fruits and vegetables are available at supermarkets, greengrocers, and even at produce markets in and out of season throughout the year. However, these fruits and vegetables are often produced in several large greenhouses and industrial farms that provide the suitable growth conditions. This means that each piece of produce you purchase out of season supports not the local producers and small enterprises but the industrial agricultural companies that mass produce using pesticides, harvest before ripening, and focus on quantity over quality. As the produce ripened in season tend to spoil rapidly during long-distance transportation, they are often purchased from nearby farms and local producers. This shift in source subsequently helps support small enterprises and provides us with food richer in nutrients.

              Economical and Budget-Friendly

        Seasonal fruits and vegetables require no outside sources to grow. They have everything they need in the heat, humidity, and sunshine of the season, and ripen on their own without the need for human-induced additives. They are low-cost in production and logistics, meaning they are more affordable and more beneficial to your health and the health of the planet.

              Substantially Reduces Carbon Emissions

            The arduous journey produce takes to our tables deprives us of essential nutrients, exposes us to diseases through the introduction of toxic elements into our bodies, and releases significant amounts of greenhouse gases into the atmosphere. The longer the journey, the more fossil fuel is used and the more carbon dioxide emitted. In this respect, tropical fruits and vegetables are particularly egregious as they are transported by air, compounding the amount of carbon emissions. Seasonal eating not only reduces carbon dioxide emissions, a major driver of climate change, but also contributes towards a more sustainable future by reducing the use of natural resources and decreasing pollution.


Suggestions to Ease into Seasonal Eating

•    Do not consume any food out of season. Find out more about methods of preservation such as making jams and pickles, or drying or freezing to enjoy your favorite short-season fruits and vegetables, such as strawberries, cherries, sour cherries, capia peppers, cabbages, and lady’s fingers, even when out of season.
•    When shopping for fruits and vegetables, opt for neighborhood greengrocers or local produce markets instead of supermarkets. Make sure to find out about the source, storage conditions, and the use of pesticides or hormones when purchasing food. If possible, explore smaller orchards or farms nearby to purchase fruits and vegetables directly from the producer.
•    Grow your own food. You can easily grow various fruits and vegetables, including strawberries, tomatoes, cucumbers, peppers, eggplants, scallions, green garlics, cabbages, chards, green beans, and potatoes, in your garden or in pots on your balcony to enjoy them when they thrive in season.

Seasonal Fruits and Vegetables to Enjoy in Autumn or Winter

September – Vegetables: Courgettes, tomatoes, lady’s fingers, eggplants, celery, peppers, bell peppers, cucumbers, green beans, corn. Fruits: Watermelon, melons, avocados, apples, pomegranates, figs, bananas.

October – Vegetables: Cabbages, cauliflowers, carrots, mushrooms, radishes, spinach, leeks. Fruits: Apples, tangerines, pears, pomegranates, grapes, grapefruit, lemons.

November – Vegetables: Beets, chards, celery, cauliflower, potatoes, radish, leeks, spinach, carrots, cabbages, Jerusalem artichokes. Fruits: Tangerines, pomegranates, bananas, kiwi fruits, apples, pears, grapefruits.

December – Vegetables: Beets, chards, potatoes, carrots, leek, radishes, spinach, celery, black cabbages, red cabbages, Brussels sprouts, cabbages, cauliflowers, blessed thistle, Jerusalem artichokes. Fruits: Tangerines, pears, apples, bananas, pumpkin, kiwi fruits, pomegranates, medlars, lemons, chestnuts, grapefruits.

January – Vegetables: Beets, broccoli, potatoes, chards, leeks, radishes, spinach, turnips, sheep’s sorrel, Jerusalem artichokes, cabbages, celery, cauliflower, blessed thistle, pumpkin. Fruits: Bananas, grapefruits, quinces, pears, apples, chestnuts, lemons, kiwi fruits, oranges, kumquats.

February – Vegetables: Beets, turnips, broccoli, potatoes, leeks, spinach, cauliflowers, cabbages, Jerusalem artichokes, blessed thistle, pumpkin, carrots, radishes, celery. Fruits: Quinces, oranges, kiwi fruits, apples, bananas, lemons, pears, grapefruits, pomelos, kumquats.


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What Are the Benefits of Eating Seasonal Fruits and Vegetables?
Source : https://unidosus.org/blog/2016/07/06/benefits-eating-seasonal-fruits-vegetables/


The air is warmer, the sky is bluer, and the sun is brighter and out longer. Indeed, summer is upon us. The season means more outdoor activities and gatherings with family and friends, more barbecues or cookouts, and more opportunities to soak in some vitamin D directly from the sun.

It also means an array of fruits and vegetables in the produce aisle of our local grocery store, farmers market, community garden, or perhaps, in our own backyard—and not just any array—an array of fresh fruits and vegetables. Consuming fruit and vegetables is great for our health, as they provide our bodies with essential vitamins and nutrients, and help lower our risk of certain cancers.

Yet, consuming fruit and vegetables at their peak harvest point, in their freshest state, well, the flavor is simply better.

Every season certainly has its known fruits and vegetables, but summer tends to be one of those seasons where they seem to be in greater abundance. Cherries, watermelon, raspberries, blueberries, tomatoes, cucumbers, corn, bell peppers, and squash are just some of the many fruits and vegetables that are currently in season.


 
  This summer, take advantage of the abundance of produce and increase your intake of essential vitamins and nutrients.


Here are five benefits of eating seasonally:

    Saves money. Eating seasonally is not only good for our health, it’s good for our budgets. When fruit and vegetables are in season locally, production costs tend to be lower, which trickles down to lower prices at grocery stores.

    Better flavors. The freshness in seasonal produce is seen in the fruit or vegetable’s quality, texture, and taste. Because produce that is in season is harvested at its peak ripeness, it is fresher. It likely did not have to travel long distances, nor was it likely to have been harvested early to ripen over time.

    Promotes variety. Eating seasonally breaks monotony: by consuming different produce throughout the year, we fuel our bodies with the various nutrients beneficial to our health. To ensure we obtain this variety of nutrients, we should strive to eat fruits and vegetables in different colors that represent different benefits.

    Allows for creativity. Eating seasonally allows us to exercise our creativity in the kitchen. Try out a new recipe inspired by the availability of seasonal fruit and vegetables. This year for example, after my initial excitement of seeing the first harvest of cherries appear at my local grocery store, I decided to make this cherry smoothie recipe, but used fresh cherries instead. While at the farmers market recently, I grabbed some pickling cucumbers to have as a snack with some chile y limón (a la mexicana, the way I grew up eating them) but figured I’d add radishes this time, and it was quite tasty. Being inspired to incorporate more fruit or vegetables into our meals or snacks based on seasonal availability—in simple or complex ways—ramps up our creative thinking and creates new experiences.

    Enhances our sense of community. Eating seasonally often implies eating locally. Visiting a farmers market is a great way to stock up on healthy produce. It’s also a great way to get to know and support our local farmers. Having grown up in an agricultural town, I know that the work that goes into getting produce from farm to table is not easy. Supporting your local farmers is not only a great way to feel a part of a community, but also to contribute to them economically.


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Eat Fruits In-Season to Give Rhythm to Your Life
Source : https://kids.frontiersin.org/articles/10.3389/frym.2022.754655


Do you think that eating a fruit in summer has the same effect on your body as does eating it in winter? Many of you will say yes, but some scientific evidence says no!

The activity of our cells, and the cells of other organisms, is not always the same—cellular activity changes depending on the time of day and the season of the year. Animals, including humans, have what are known as biological rhythms, controlled by internal clocks.
In mammals, there is a central clock located in the brain, which produces two proteins (called CLOCK and BMAL1) that can join to form a complex (Figure 1). This complex interacts with the clock genes and activates them. The activation of clock genes creates several proteins that travel throughout the body and act as signals that regulate the functioning of the body’s cells. In addition to the clock in the brain, all the cells of the body have their own clocks (called peripheral clocks) that control the specific processes in each organ, such as in the liver or intestines. For example, at night we produce molecules that make us sleepy, helping us to rest and recover from the day and giving us energy for the following day.




    Figure 1 - The body’s central and peripheral clocks regulate its functions.
    In certain cells of the brain, the proteins CLOCK and BMAL1 join, forming a complex, which interacts with clock genes and activates them. The activation of the clock genes produces various proteins that travel to the peripheral clocks located in the organs including liver, heart and intestines. There, they act as signals that regulate the functioning of the body’s cells through correct synchronization of these organs.


How Does the Body Know What Time It Is?

The body sets the time of its cellular clocks using signals such as light. But as we all know, the number of hours of light per day is not the same over the entire year. Summer days have more hours of light than winter days, for example, due to the rotation of the Earth around the Sun. In response, our bodies have evolved to use light efficiently, adjusting our functions and behaviors to this rotation and adapting to the light changes.

The activity of our cells follows two types of biological rhythms. Circadian rhythms explain how organisms organize their functions in 24-h cycles, while circannual rhythms are defined in 12-month cycles (Figure 2).




Figure 2 - Biological rhythms include (A) the circadian rhythm, which are natural 24-hours cycles physiology and behavior; and (B) circannual rhythms, which are natural 12-months cycles of physiology and behavior.
Both types of biological rhythms can cause biological changes that regulate the organism.


In addition to light, which is one of the main signals that set our biological clocks, other important factors, such as nutrition, can also affect our biological rhythms. This means that what we eat can change the way our bodies function. For example, plants contain substances that, when eaten, serve as signals that regulate our clocks. The xenohormesis theory
Xenohormesis theory postulates that animals adapt to changes in environment by consuming substances produced by plants which act as signals of external conditions in which the plants were grown.
proposes that some of these plant substances provide our bodies with information about the environmental conditions in which those plants were grown, and these signals allow us to adapt to the various seasons of the year. In other words, this theory says that if we consume fruits and vegetables produced where we live when they are in-season, our bodies will be ready to make the changes required to face the upcoming season. For example, bears eat berries in late summer because these fruits provide them essential compounds needed during hibernation.

Plant Polyphenols Synchronize Biological Rhythms

Polyphenols are substances produced by plants that are good for our health—they help to prevent several diseases, such as high blood pressure and obesity. In addition, polyphenols can also affect biological rhythms. There are more than 8,000 different polyphenols, present in fruits, vegetables, cocoa, and beverages such as tea or wine. These compounds are produced by the plants in response to environmental stresses such as cold temperatures, rainfall, or drought. Therefore, each plant has a specific, unique polyphenol composition depending on the environmental conditions in which it was grown, and those polyphenols provide us with information about the environment during the plant’s growing season.

But today, all fruits and vegetables can be eaten throughout the whole year. For example, the orange, a winter fruit, is grown and harvested during the winter in South Africa, and can be eaten in Europe during the spring and summer. According to the xenohormesis theory, if a European eat this orange, he will receive “winter” signals and his body will prepare for winter. This can cause a conflict, or desynchronization, between his internal clock and the actual environment conditions (Figure 3).




Figure 3 - Consumption of polyphenol-rich fruits in-season may cause improve body functions, by synchronizing correctly the biological rhythms.
However, consuming these same fruits out-of-season may result in different biological responses.


What Happens When I Eat Fruits Out-of-Season?


Chrononutrition is the field of research that studies the interactions between biological rhythms and nutrition. Using rats, our group has evaluated the effects of eating various fruits both in- and out-of-season. To do this, the rats were adapted to different periods of light and darkness, to simulate the seasons. These periods were either 6 h of light and 18 of dark, to simulate winter, or 18 h of light and 6 h of dark, to simulate summer. The rats were fed grapes, sweet cherries, tomatoes, and oranges. Our results showed that eating these fruits in-season enhanced the rats’ body functions, by acting on the liver, muscles, and intestines, among other organs. Eating the same fruits out-of-season produced different biological responses. For example, when rats ate grapes in-season (winter), their intestines absorbed more polyphenols than did the intestines of rats that ate grapes out-of-season (summer).

What Does This Mean for Me?

Since polyphenols provide health benefits, as mentioned earlier, the rats therefore obtained more health benefits from polyphenols when they consumed fruits in-season. This evidence is in line with the xenohormesis theory, and it suggests that we should eat fruits in-season, so that the rhythms of our lives are synchronized with the environment. However, it is still better to eat fruit out-of-season than not to eat fruit at all. Remember that eating five servings of fruits and vegetables (in- or out-of-season) per day is recommended but, according to our evidence, it is better to eat fruits and vegetables that are in-season.


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