Foods to Feature at the Table During Seasonal Changes

The immune system is the body’s natural defense mechanism. During seasonal changes, fresh fruits and vegetables can be used to prepare colorful salads and breakfast plates. Some foods at the center of this eating pattern stand out for their vitamins and minerals. Here are their notable properties and ways to use them in the kitchen.

Water, vegetables, and fruit
Drinking enough water is a basic need regardless of the season; drinking 2 to 2.5 liters of water a day is considered a general target. Vegetables and fruits stand out for vitamins A, C, and E, minerals such as selenium, and antioxidant compounds. Parsley, rose hips, green peppers, grapefruit, oranges, kiwi, strawberries, and artichokes are among the foods considered rich in vitamin C; olive oil, walnuts, almonds, and hazelnuts are sources of vitamin E. Vegetables such as carrots, spinach, tomatoes, broccoli, leeks, and pumpkin are notable for beta-carotene, a precursor of vitamin A. Keeping these fruits and vegetables on the weekly shopping list is a practical habit.

Oats and garlic
Oats are one of the grains known for their beta-glucan content; they can easily be mixed with milk or yogurt for breakfast. To preserve freshness, make sure the package is airtight when buying oats, and avoid storing them in damp places. Garlic has a different sharpness when used raw or cooked. Crushing garlic and letting it sit briefly makes its pungent aroma more pronounced; it can then be added to a dish. Garlic stays fresh for weeks when kept in a cool, dry place in a container away from light.

Yogurt and kefir
Yogurt can be eaten with a spoon, while kefir’s pourable consistency makes it suitable as a drink or in fruit bowls. Yogurt and kefir are fermented dairy products kept in the refrigerator, and their consistencies differ in recipes. For yogurt, additive-free, homemade, or plain varieties are preferred over flavored ones; for kefir, natural, unsweetened varieties are preferred. Open containers of yogurt and kefir should be tightly closed and kept refrigerated. Do not consume products that show color changes or signs of mold on the surface.

Green tea and ginger
Drinking 2–3 cups of green tea a day is a known practice because of its catechin content. When brewing green tea, it is recommended to use water that has cooled slightly rather than boiling water; very hot water can make the tea bitter. People with blood pressure or kidney conditions are advised to discuss changes in green tea consumption with their doctor. Ginger is a root rich in vitamins B6 and C, calcium, iron, magnesium, potassium, and manganese; during colds and flu, it is consumed mixed with hot water or honey. Fresh ginger can stay sound for a few weeks when wrapped in a paper towel and stored in the refrigerator; ginger that has dried out and shriveled has lost its freshness.

Fish can be prepared on a grill, in an oven, or in a pan; the method changes the dish’s flavor and texture. When buying fresh fish, look for bright eyes, red gills, and firm, elastic flesh. Fresh fruit can add sweetness to breakfast bowls; adjust the amount of honey or sugar to the desired taste. Gradually reducing sugar instead of cutting it out suddenly is described as a more effective way to make the habit last.