Seasonal fruits in December and January: benefits and how to preserve them

The most common citrus fruits (orange, tangerine, lemon) and new favorites such as avocado, cherimoya or persimmon are some of these winter glow products.

Although many fruits and vegetables are found throughout the year in our markets, the healthiest thing is to consume them in season. It is easy to find very desirable pieces that have achieved their good appearance through artificially forced procedures. Therefore, and to be safe rather than sorry, it is essential to know which fruits are now in their prime to take advantage of all the essential benefits of each product.

The Spanish Agency for Food Safety and Nutrition (AESAN) recommends introducing between three and five servings of fruit into our diet per day (1 serving can occasionally be replaced by juice), promoting the consumption of seasonal and local products. Each serving of fruit should be between 120 and 200 g.

Seasonal fruits in December and January:

AVOCADO
Avocado has a high fat content (14%) which makes it a very caloric fruit, but it is a heart-healthy type, since it is a product very rich in oleic acid. It also provides our diet with fiber, potassium, vitamin E, carotenes and folic acid. Its gastronomic use focuses mainly on savory dishes: salads, fillings or the famous guacamole. When buying it, you have to choose them based on when they are going to be consumed. This fruit is at its peak when the skin gives way to light finger pressure. If we are not going to consume it immediately, we can buy it harder and let it mature at room temperature.

RASPBERRY
It is a typical fruit of cold and humid areas. Raspberries have vitamin C in abundance and are rich in vitamin B1. Its fiber content is high (almost 7%).
This fruit has a very short shelf life after harvesting. A good option to prolong their conservation is to freeze them. In addition, they can be consumed fresh, but it is not advisable to wash raspberries, as they lose their flavor.

KIWI
Kiwi is rich in water and potassium, but its nutritional interest lies in its great contribution in vitamin C since 100 grams of this fruit cover 100% of our needs in this vitamin. Its numerous seeds help stimulate intestinal transit. They must be kept at room temperature in a food container. If they are not going to be consumed in the short term, they can be stored in the refrigerator.

LEMON
Lemon is very rich in vitamin C, like all citrus fruits. It is also known for its astringent properties: lemon water is very beneficial in case of diarrhea. Lemon is one of the few fruits that is not consumed as is, fresh. It is usually used to flavor dishes, make juices, ice creams, sorbets, etc. It can also be used as a substitute for vinegar to dress salads, in carpaccio, marinades... If the lemons spoil because you use their juice very occasionally, you can squeeze the lemons when you buy them and freeze the juice (in an ice bucket or small glasses). So every time you need some juice, you can defrost only what you are going to use.

TANGERINE
Like all citrus fruits, the mandarin is rich in vitamin C, although somewhat less than the orange. It also has vitamin A and a high content of minerals such as calcium and magnesium. It provides few calories due to its high proportion of water. This fruit does not accept freezing. It has a little more sugar than oranges, which gives it a sweeter and less acidic flavor. The best way to keep it at home for a short period of time is to place it in the coolest part of the kitchen or in the least cold part of the refrigerator. If you want to store it for longer, it can be kept between 3 and 5 °C.

APPLE
The apple is excellent for health, it is a great source of vitamins A and group B, although the contents change depending on the variety. There are more than 3.000 known varieties of apples, but no more than ten usually appear on the market. It is rich in pectin (fiber) and quercetin, an antioxidant. It is recommended to bite into the skin, as it helps clean the teeth and regulate intestinal transit. It is rich in soluble and insoluble fiber, but if taken grated and without skin, it is astringent due to the presence of tannins, which is why it is recommended for recovery from diarrhea. If they are to be consumed immediately, they can be stored at room temperature. If, on the other hand, it will take a while to be consumed, they can be stored in plastic bags, spraying them with water at least once a week.

ORANGE
Citrus fruits are known for their excellent vitamin content. The orange is a widely consumed citrus fruit. It is the typical fruit of Mediterranean countries. There are different varieties, such as Mediterranean, naveline or sanguine. They are rich, above all, in vitamin C (or ascorbic acid). One orange is enough to cover the daily needs of this antioxidant vitamin. Oranges keep for several days at room temperature, even 2 to 3 weeks in a cool place or in the refrigerator. It is better not to stack them.

BANANA
Banana is one of the most popular fruits. There are about 50 different varieties of banana, although without a doubt the most popular is the Cavendish, the classic dessert banana. It has a high content of sugars and carbohydrates, which makes it have a higher caloric value than the average fruit. Its nutritional interest lies in the fact that it is a good source of potassium and magnesium. In addition, banana is a fruit that is easy to digest and has an antidiarrheal effect. When bananas are underripe, it is best to store them at room temperature and near a heat source. It is not advisable to store them in the refrigerator as the skin turns black and makes their appearance ugly (although the flesh of the fruit is not damaged). This can be avoided by wrapping them in newspaper.

GRAPEFRUIT
It is less sweet than orange, and less acidic than lemon, but more bitter. Grapefruit is rich in vitamin C. Those with a more reddish pulp are rich in carotenoids. They are an important source of antioxidants. Its fiber content is not very high and is found mainly in the white part (between the pulp and the skin). It is advisable to choose grapefruits that are heavier compared to their size, as this indicates that they are juicy. In the refrigerator you have to store it in the least cold part. It is not advisable to freeze them.

UVA
Grapes are consumed fresh as a dessert or as an ingredient in savory dishes. They are also consumed dehydrated, like raisins. It is characterized by its high sugar content (it is higher in white grapes than in red grapes). In addition, it provides potassium to the diet. The red grape is very rich in tannins and polyphenols, powerful antioxidants, which are found especially in the skin. They can be stored in the refrigerator for 2 weeks. However, it is advisable to take them out at least 1 hour before consumption, to be able to appreciate all their flavor and aromas.

CUSTARD APPLE
This fruit has a high sugar content (around 20%) so the caloric intake is somewhat higher than the average for fruits. But it does not detract from its contribution to our diet in potassium, vitamins (C and folic acid) as well as fiber. Although it is not discouraged, its consumption in young children must be monitored due to the risk of choking on its seeds. This fruit is sensitive to cold and must be handled and preserved with great care. Its conservation must be done at room temperature (2-3 days). If you buy them a little green, their conservation and transportation are easier. When they are ripe, their skin turns black and yields to finger pressure; The pulp takes on an ivory tone.

CHERRY
The best way to taste cherries is fresh. This fruit is also widely used in pastries. Rich in antioxidants and its fiber content is not negligible either. In the market you have to choose cherries that have a shiny appearance with an intense red color. They must be stored in the refrigerator (in the least cold area) and without washing. Black varieties (Starking) tolerate freezing.

KHAKI
Like all fruits, persimmon is rich in water. Its caloric intake is somewhat higher than the average fruit due to its sugar content. On the other hand, we should not dismiss its contribution to our diet in vitamin C and carotenes (responsible for its color), two powerful antioxidants.