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SEASONAL FRUITs AND VEGETABLEs – nutrients and facts

Eat Right By Brianna R. on Friday, May 26, 2017
SEASONAL FRUITs AND VEGETABLEs – nutrients and facts

What can a seasonal fruit and vegetable do for your health? Turns out, SO many great things come from eating a seasonal fruit and vegetable diet! Spring is such a beautiful season!  It’s filled with blossoming flowers, warmer weather, and lots of bright colors. This is also the season where many of us are more health conscious. With that in mind, let’s set winter’s comfort foods aside, and jazz up our plates with colorful fruits and vegetables.  Remember: The daily recommended intake of fruits and vegetables are 1.5-2 cups and 2-3 cups, respectively. Here are 6 nutritious and delicious seasonal fruit and vegetable combinations to incorporate into your spring meals!



Seasonal Fruit and Vegetable#1: Mangoes


Choose: The slightly firm ones with a sweet aroma.

Storage: Keep them room temperature for 1-2 days. Store sliced, peeled mangoes in the refrigerator.

Nutrients: Low in fat, sodium, and cholesterol-free. High in vitamin A, and a good source of vitamin C.

Food Fact: Mangoes contain the antioxidant flavonoid, polyphenolic. Especially relevant studies show how mangoes fight against colon and breast cancer.



Seasonal Fruit and Vegetable#2: Pineapples


Choose: The heavy ones with dark, green leaves. Avoid pineapples with dry leaves or dark, soft spots.

Storage: Place upside down in your refrigerator for one day. Eat immediately, and store cut pieces in your refrigerator for two to three days.

Nutrients: Fat and cholesterol-free. Low in Sodium, and high in Vitamin C.

Food Fact: Pineapples contain the enzyme Bromelain. Studies show pineapples to be effective in reducing swelling.



Seasonal Fruit and Vegetable #3: Oranges


Choose: Heavy ones with firm, smooth skin.

Storage: Keep room temperature for one to two days. Refrigerate for 1-2 weeks.

Nutrients: Fat, sodium, and cholesterol-free; Oranges are a great source of fiber and high in vitamin C.

Food Fact: The rich amount of Vitamin C in Oranges help with the growth and repair of tissues throughout the body. Oranges are also an antioxidant. For this reason, they help fight against the free radicals that are often the causes of many diseases.



Seasonal Fruit and Vegetable #4: Asparagus


Choose: Odorless, dry tips. Avoid wilted or limp stalks.

Storage: Wrap ends of stalks with a wet paper towel. Place in a plastic bag and store in the refrigerator for up to four days.

Nutrients: Fat, sodium, and cholesterol-free, Asparagus is low in calories. Consequently, Asparagus is rich in Vitamin C, A, K, and Folate.

Food Tip: The contents of Vitamin K in asparagus plays a role in bone health. Additionally, Asparagus declines the onset of neurological damage, which oftentimes can lead to Alzheimer’s disease.



Seasonal Fruit and Vegetable #5: Mustard Greens


Choose: Ones with green leaves that don’t wither, look yellow, or have blemishes. Moreover, make sure the stems aren’t brown, split, dry, or too thick.

Storage: Remove any yellow/withered leaves, bands, or ties from the bunch. Wrap in paper towels, loosely in a plastic bag. Store in the lower part of your refrigerator, preferably in a high-humidity bin. Keep moist and cool for up to five days.

Nutrients: Fat and cholesterol-free, and low in sodium. Mustard greens are an excellent source of vitamin A, C, K, folate, and manganese. It’s also high in fiber.

Food Facts: Mustard greens provide a rich amount of nutrients that benefit the human body. First of all, Mustard Greens detoxify the liver, while protecting your skin and eyes.  Besides that, Mustard Greens also works on lowering cholesterol, boosting the immune system, and building strong bones.



Seasonal Fruit and Vegetable #6: Broccoli


Choose: Odorless broccoli heads with blueish-green tips.

Storage: Refrigerate. Good for three to five days.

Nutrients: Low in Fat, Sodium, and Cholesterol. High in Vitamin C, Folate, Dietary Fiber, and Potassium.

Food Tip: Broccoli contains the flavonoid called Kaempferol. This natural flavonol is an anti-inflammatory that helps prevent cancer, heart disease, and diabetes.



If you’re really craving a fruit or vegetable that’s not in season, you can always purchase those foods frozen, canned, dried or juiced. The best option is to buy them frozen, as it contains more of its original nutrient-dense content and avoids additives such as salt and sugar. Spring into this season by eating the best fruits and vegetables for your health!



Bon Appetit!




Loved this post? Let us know below in the comments, or feel free to comment and ask Brianna a question. You can also book him on our on-demand training app, Handstand, where top vetted trainers come to you, write customized plans and more.  

Brianna R.

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