In December we said goodbye to the year with a series of seasonal fruits and vegetables that will make our Christmas dishes full of flavor, but also of color.
Although it is not necessary to wait for a specific time to consume any fruit and vegetables because thanks to greenhouses it is already possible to find melon in winter or persimmons in summer, nutrition experts advise and encourage consumers to consume these vegetables in its season, in order to make the most of the flavor and contribute to sustainability.
In the last month of the year we can make starters, main dishes and desserts with december fruits like persimmon, kiwi or avocado and vegetables of the season like carrots, cabbages, leeks, spinach and give them a citrus touch thanks to lemons, oranges, tangerines or grapefruits, which are now at their best time to take them.
Here you can find the list of seasonal fruits and vegetables December:
The avocado is a pear-shaped fruit, inside which there is a single rounded seed of light color and 2-4 cm in length (except for the date variety), which appears covered with a thin woody layer of brown color.
According to the experts from the FEN (Spanish Nutrition Foundation), it is possible to buy avocados throughout the year, although not in the summer months. Avocado is one of the fruits with less water, being this 78.8 grams per 100 grams. In addition, it has 19 ug of vitamin A, 17 mg per 100 grams and 15 mg of calcium. Finally, it should be noted, as the Bedca says, that it is rich in potassium, magnesium and phosphorus.
The pomelo It is a fruit of the citrus family originating in Southeast Asia, although its cultivation has spread to many other countries outside of Asia, and despite the fact that its taste is somewhat bitter, it is very pleasant on the palate.
This fruit is made up of 90% water, contains 32 calories per 100 grams, 7 grams of carbohydrates, 0.6 of proteins, no fat and a high content of vitamin C, fiber, calcium, magnesium and potassium.
It is a good source of carotenoids, especially red-fleshed grapefruits. Carotenoids are the precursors of vitamin A. Although its nutrient content is low, it provides vitamins, minerals and, above all, non-nutritive substances that are present in most foods of plant origin.
Orange is the fruit of the sweet orange tree, a tree that belongs to the Citrus genus of the Rutaceae family, and has an orange color, to which they owe their name, although some species are almost green when ripe. Its flavor varies from bitter to sweet.
This fruit is a good source of ascorbic acid or vitamin C. (A medium-sized orange provides 82 mg of vitamin C, with 60 mg being the recommended daily intake for this nutrient). It is also rich in folates, which contribute to the normal formation of blood cells.
Oranges also stand out for the amount of flavonoids. As they say from the FEN, when it comes to orange juice, remember that it hardly contains fiber and has lower amounts of vitamins and minerals than whole orange, so it is recommended to take fresh whole fruit.
We find oranges almost all year round, but mainly in the autumn months and until the first, beginning to be harvested in the month of November.
Tangerines are a fruit in the citrus family, such as orange, lemon or grapefruit. It is a fruit whose main source is vitamin C, favors intestinal transit due to its fiber content, fights constipation, stimulates anti-infective action, favors the formation of antibodies, is a natural protector against obesity and is a very food satiating.
This fruit, which can be found in its most optimal state of consumption from November to March, is rich in water (88.3 mg per 100 grams); fiber, with 1.9 mg; 26 mg of calcium per 100 grams; 160 mg of potassium and 11 mg of magnesium.
Persimmon contains a significant proportion of carbohydrates (16%), mainly fructose and glucose. It also contains pectin and mucilage (soluble fiber) responsible for the consistency of persimmon pulp, and a considerable amount of insoluble fiber. Pectin and mucilage retain water, increasing the volume of feces and facilitating intestinal transit.
Regarding the vitamin content, the FEN (Spanish Nutrition Foundation) tells that persimmon is an exceptional source of provitamin A (substances that once in the body are transformed into Vitamin A), specifically b-cryptoxanthin. 100 grams of edible portion contains 1,447 μg of this carotenoid (responsible for the color of the fruits).
It is also a source of vitamin C, specifically, a medium-sized persimmon provides 46% of the recommended daily intakes of this vitamin.
Among the minerals, potassium stands out, and to a lesser extent magnesium and phosphorus. Persimmon provides phenolic compounds, specifically in tannins, which vary throughout the ripening of the fruit.
As the experts from the FEN (Spanish Nutrition Foundation) tell us, the main component of cauliflower is water, which – accompanied by its low content of carbohydrates, proteins and fats – makes it a low-content food energetic.
In relation to vitamins, the presence of vitamin C stands out (although a considerable part of it can be lost during the cooking processes) and folates.
Vitamin C contributes to the protection of cells against oxidative damage and improves the absorption of iron. Folates contribute to the normal formation of blood cells and the normal function of the immune system. One serving of cauliflower covers 33% of the recommended intakes for the study population.
Cauliflower is a difficult vegetable to grow perfectly: it prefers a soil rich in humus to develop a large and compact pellet. They are at their best between the months of September and January, but we can have them throughout the year. Depending on their ripening time, they are classified into summer, autumn and winter cauliflowers.
The leek belongs to the lily family, which has about 3,500 species of herbaceous plants and trees. It is one of the best-known vegetables, along with garlic, onions, chives and chives. It is cultivated during most of the year, being the warmest months (April, May, June, July) where they are scarce. According to the experts at Soy de Temporada, it takes around five months of cultivation and it is grown mainly for its bulb, although the leaves are also edible. It can be eaten raw in salads, cooked in soups or in rich leek creams, according to the Spanish Nutrition Foundation.
This vegetable, which contains 65 grams per 100 grams of fresh cosmetic product, is full of benefits and is rich in vitamin C (18 mg per 100 grams of the product); calcium (31 mg per 100 grams of the product) and potassium (256 mg per 100 grams of the product).
Spinach is the common name for an annual plant in the Chenopodiaceae family that is grown for its nutritious and tasty leaves. Apparently, two varieties of spinach are cultivated: the curly leaf that resists transport without weighing down or spoiling, and is usually marketed fresh and the smooth leaf, easy to wash, which is marketed frozen or canned.
The edible portion of spinach is 81 grams per 100 grams of fresh product, and the nutritional value of spinach lies in its high content of vitamins and minerals. Specifically, this food provides a large amount of folates, vitamin C and vitamin A and lower amounts of vitamin E, B6 and riboflavin. They also provide a very high content of b-carotenes (3.25 μg / 100 grams of raw spinach), compounds that in addition to transforming into vitamin A in our body (provitamin A), perform antioxidant and immune-stimulating actions.
In addition, spinach is very rich in calcium, with 147.3 mg per 100 grams of the product.
The richest of December
If you want to know other foods that are at their best at this time of year, check the list of seasonal fruits and vegetables in December.