Many people are trying to eat in a more sustainable way, in Spain we are fortunate to grow a wide variety of delicious fruits and vegetables , but do you know which ones are available during this November season?
Next, we offer you a list of the vegetables and fruits available this season so that you can plan your purchases wisely and take advantage of all the vitamins and nutrients that you can consume these next few days.
Seasonal vegetables and fruits available in November
To help you with your planning of what you can eat this month, and what is best for your health, we present this complete list:
Avocados are an excellent source of vitamins C, E, K and B6 , in addition to eating a delicious piece of avocado you are consuming riboflavin, niacin, folic acid, pantothenic acid, magnesium and potassium. As if that weren’t enough, they provide lutein, beta-carotene, and omega-3s.
These little fruits have many health benefits. Its pulp is full of vitamin C, K, E, folic acid and potassium . It is also a source of antioxidants and fiber. Its small black seeds are edible, as is the brown skin, so you don’t have to worry about peeling it.
As you well know, limes are sour citrus fruits with enormous nutritional potential, rich in vitamin C, antioxidants and other nutrients. The vitamin C content is so high that they provide more than 20% of your daily needs. They also contain small amounts of iron, calcium, vitamin B6, thiamine, and potassium.
Lemons are fruits rich in vitamin C , fiber and other beneficial plant compounds, therefore, it is considered responsible for several health benefits, helping to promote heart health, intervene in weight control and digestive health.
Like other citrus fruits, mandarins are very rich in vitamin C , consequently, they should be consumed in winter season, in order to prevent the usual disorders. Mandarin pulp also helps protect mucous membranes and capillaries. It contains a lot of vitamin A, vitamins of group B, but also iron, magnesium and folic acid.
This is the most popular and delicious citrus, they contain a lot of vitamin C , but it is not the only thing you can take advantage of this fruit. It contains a variety of other plant compounds and antioxidants that can reduce inflammation and act against disease.
A small serving of cooked Swiss chard covers all your daily needs for vitamins A and K, and almost meets the required amount of vitamin C. Furthermore, chard is a good source of calcium, magnesium, copper, zinc, sodium, phosphorus and vitamin E. But, it is not only loaded with nutrients, it is also low in calories, and therefore very popular when you want lose weight.
Sweet potatoes are vegetables rich in starch, fiber, vitamins, and minerals . They are also high in antioxidants that protect the body from free radicals and therefore chronic diseases.
Broccoli is a rich source of multiple vitamins, minerals, antioxidants, and fiber . One of the best properties of this vegetable is that cooking does not affect it, that is, it does not lose its nutrients. Broccoli is a healthy addition to your diet, whether it’s cooked or raw.
Thistle is used to treat liver problems, but it also lowers cholesterol and its nutrient is very good for treating diabetes.
Also, lower amounts of vitamin B-6 , calcium, potassium, and thiamine. Cabbages contain the antioxidants choline, beta-carotene, lutein, and zeaxanthin, as well as the flavonoids kaempferol, quercetin, and apigenin.
With cauliflower you can consume 77% of the daily requirements of vitamin C , 20% of the daily needs of vitamin K, 10% of vitamin B6 and folic acid. It also contains thiamine, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese in low amounts.
This is a low calorie food that helps with weight loss, contains abundant vitamin K , helps regulate blood sugar levels and prevents diabetes. It is consumed to detoxify the liver, monitor psychological health, and help prevent gallstones.
Spinach is low in carbohydrates, but rich in insoluble fiber . This type of fiber can benefit the digestive process.
Lettuce provides significant amounts of vitamins A and K. It also has small amounts of many other healthy nutrients like calcium, potassium, vitamin C, and folate.
Both turnips and their leaves provide more than 30% of the daily requirement of vitamin C. In addition, it provides folic acid, vitamin K and provitamin A.
Leeks are low in calories, but rich in nutrients, in this vegetable you find magnesium and vitamins A, C and K. It also has small amounts of fiber, copper, vitamin B6, iron, and folate.
Radishes are a source of antioxidants such as catechin, pyrogallol, vanillic acid, and other phenolic compounds. In these you also find vitamin C.
Beets are packed with essential nutrients, plus fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
This tuber is often said to be the perfect health food . In addition to being crunchy, tasty, and nutritious, it is a good source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants.
Now that you know what fruits and vegetables are available this season, you can start planning your recipes in order to guarantee your nutrition and that of your family.