Eat the Seasons

Eating locally produced foods helps protect the environment and supports local  business. The foods listed below are in season during the following months in the UK

March

Purple sprouting broccoli

A cup of broccoli is approximately 31 calories, provides 8% of your daily potassium requirement and 9% of your fibre requirement. Fibre, the indigestible part of carbohydrate, can help to reduce cholesterol, promote bowel health, regulate blood sugars and aid in weight loss.

It is an excellent source of Vitamin C and vitamin K, a very good source of folate, and a good source of Vitamin A, manganese, potassium, and B-vitamins.  For vegans its also  a good source of plant calcium, one cup provides 180mg of calcium compared to 1oz of cheddar cheese which provides 200mg.

Swede 

Swede has a good mineral content including calcium, magnesium, phosphorus, potassium and manganese. It is low in saturated fat and relatively high in sugars. It also provides some fibre and vitamins A and C.

Leeks

Leeks are part of the allium family, which also include onions and garlic, a group which you should include in your diet on a regular basis. 1 leek will provide you with 20% of your daily requirement of vitamin A and  39% of vitamin K.  They are also good sources of Vitamin C, Vitamin B6 and Folate.   They are also mineral rich providing 8% of your daily ironing 15% manganese.  A portion of leek also provides 3% of omega 3.

April

Cauliflower 

Last month when Cauliflower is at its best.  This food is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.

Cod

Fresh cod is at its best February to April.

This food is low in Saturated Fat. It is also a good source of Vitamin D, Niacin, Vitamin B6, Vitamin B12 and Potassium, and a very good source of Protein, Phosphorus and Selenium

New Potatoes

Its the start of the new potato season  – a serving of 100g can provide between 8% to 11% of your daily fibre if you leave the skin on.

Steamed new potatoes contain significant amounts of essential vitamins, particularly if they are prepared with the skin left on. One serving of potatoes provides almost 45 percent of the RDA for vitamin C, and 10 percent of the RDA for vitamin B6, a vitamin required for neurotransmitter synthesis and cardiovascular system health. New potatoes also contain approximately 2.2 milligrams of niacin, 37 micrograms of folate, 14 grams of vitamin A and 3.9 micrograms of vitamin K per serving.

New potatoes contain a high concentration of potassium — 620 milligrams, or 18 percent of the RDA, for a single serving. They also contain 6 percent of the amount of iron needed daily for optimal health, as well as 99 milligrams of phosphorus, 39 milligrams of magnesium and 12 milligrams of calcium in a serving.

May

Rhubarb

A good source of Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Calcium, Potassium and Manganese

Strawberries

A good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Plaice

100g serving provides 18g of protein, but only 85 calories.  It is a good source of Vitamin D, Niacin, Vitamin B6, Iodine, Phosphorus and Potassium, and a very good source of  Vitamin B12 and Selenium.

 

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