Feed on Spring: The benefits of seasonal vegetables and fruits

A balanced diet is essential to maintain health at any time of year, but during spring it is even more important, as hot weather can increase the need for hydration and specific nutrients. Plus, during this season, many vegetables and fruits are in full harvest, which can make eating healthy even easier and more affordable.

The Benefits of Seasonal Eating

Seasonal eating is essential both nutritionally and for environmental sustainability. Consuming seasonal products allows you to take advantage of nutrients at their peak, providing benefits for health and well-being.

Furthermore, by choosing seasonal foods, we are contributing to reducing our ecological footprint, as the production and transport of out-of-season products requires greater consumption of natural resources and energy. Seasonal production favors biodiversity, respects natural cycles and promotes the local economy, thus promoting more conscious and balanced consumption, which benefits both our health and the environment.

Here are some suggestions that you can include in your meals and that are easily found in Portugal this season:

Pineapple : Pineapple is a delicious and nutritious fruit, rich in vitamin C and bromelain, an enzyme that helps digestion and reduces inflammation. It is perfect for salads or as a dessert .

Cherries : : Cherries are an excellent source of natural antioxidants and anti-inflammatories, which help prevent chronic diseases. They also contain melatonin, a hormone that regulates sleep and can help improve the quality of your rest.

Peach : It is rich in vitamins A and C, as well as having antioxidants, fiber and potassium. These nutrients help protect the body's cells, improve digestion and strengthen the immune system.

Kiwi : Kiwi is rich in vitamin C, vitamin K, vitamin E, potassium and fiber, which contributes to heart health, immune system function, skin health and proper digestion.

Clementine : Clementine is a rich source of vitamin C, folic acid, potassium and fiber, helping to strengthen the immune system, collagen production, the proper functioning of the nervous system and the maintenance of blood pressure.

Asparagus : Asparagus is a source of fiber, vitamin K, vitamin C, folic acid and antioxidants, which helps with bone health, preventing cardiovascular diseases, strengthening the immune system and preventing anemia.

Kale : Kale is rich in vitamins A, C and K, calcium, fiber and antioxidants, which help strengthen the immune system, bone health, digestion and prevent cellular aging.

Spinach : Spinach is an excellent source of vitamins A, C, K, iron, calcium and antioxidants, which contribute to bone health, eye health, strengthening the immune system and preventing anemia.

If you have a busy routine and don't have much time to prepare healthy meals, a good option is to opt for our pre-prepared and ultra-frozen meals! These meals are practical and nutritious, and can help you maintain a healthy diet during the spring and throughout the year .


[1] Portuguese Nutrition Association (https://www.apn.pt/couve-beneficios).

[2] National Institute of Nutrition of Portugal (https://www.innp.pt/espinafre-beneficios).

[3] Portuguese Horticulture Federation (https://www.fphorticultura.pt/aspargos-beneficios).

[4] General Directorate of Health of Portugal (https://www.dgs.pt/clementina-beneficios).

[5] National Center for Information and Research on Vegetables and Fruits of Portugal (CNIHFP) (https://www.cnihfp.pt/kiwi-beneficios).

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