My January fruit and vegetable basket

For our daily health and for the good of the planet, it is important to eat seasonal fruits and vegetables. This is why we have put together our basket of 10 fruits and vegetables to favor in January. You’ll definitely stock up on vitamins and nutrients! Philippine Couvidat and Marie Youssef

1 / 10 The carrot, full of virtues

The carrot will be your ally this winter for 3 reasons! It is good for the skin thanks to beta-carotene which is a powerful antioxidant: it slows down aging and improves the condition of the skin. Carrot also promotes healing. Rich in anti-oxidants, carrots will strengthen your lungs and your heart, protecting them from certain diseases. It will also burn bad cholesterol. Finally, carrots are good for your eyesight! Thanks to vitamin A, essential for vision, carrots reduce the risk of degeneration and cataracts.

Available all year round, carrots can be eaten raw or cooked. However, nutritionists recommend eating it raw because it provides more nutrients. It can be prepared for salads, juices, risottos and even desserts. 

2 / 10 Cabbage, in all its forms

Cabbage, no matter if it is from Brussels, curly or red, it brings you lots of benefits. Cabbage is low in calories and will be welcome to rebalance your diet. It is a good source of calcium and reduces the risk of osteoporosis thanks to vitamin K which strengthens bones.  It prevents cataracts because it is composed of lutein which is a strong ally against ocular degeneration.  Finally, it would be a good preventive food against lung cancer. 

Always choose fresh, firm and heavy cabbage. Yes, it is a guarantee of freshness and quality since it is full of water. It is eaten from October to April cooked (preferably steamed), stuffed, braised or in a soup to warm up. Have you found the cabbage of your dreams? Quickly run and cook it!

3/10 Leek, a faithful friend

Leek has significant benefits. First, it is very rich in fiber. It will help you better eliminate and above all resolve transit problems. It is an excellent diuretic: in case of urinary problems, it helps to go to the toilet more often due to the richness in water and its capacity to eliminate uric acid. And finally, leek is a good source of mineral salts, particularly potassium. This acts to reduce blood pressure and the risk of clotting. Fiber lowers cholesterol levels and vitamin E fights against tissue aging.

Choose leeks with dark colored leaves, which means they are fresh. Leek is often eaten cooked but raw, it is even better because it retains all its benefits. 

4/10 Delicious clementine

It’s the ultimate winter fruit! Delicious, full of vitamin C, minerals and trace elements, our body loves it. Clementine also protects against minor winter ailments, such as colds, flu and everyday fatigue.

Let yourself be guided by the smell of clementine from November. It often gives off a light scent when they are fully ripe. Don’t run away from a slightly green clementine! This is a sign that it has not been colored. It will keep for about a week at room temperature or in the fridge. 

5/10 The kiwi right out of bed!

Kiwi is also a must-have in your January basket! Highly appreciated for its vitamin C, it contains fiber, antioxidants and contributes to strengthening natural defenses. Note that kiwi contains more vitamin C than orange. 

A good kiwi is available for sale from May until November. Avoid a kiwi that is too hard or too soft. A good kiwi yields gently to the pressure of your hands. If it is too hard, place it in a bag with an apple or a banana, this will speed up the ripening of the kiwi. In summer, kiwi will make an excellent smoothie! It is so delicious that it can be enjoyed in pies, green salads or as an accompaniment (poultry, fish, mixed fruits, etc.)

6/10 An apple a day…

…keeps the doctor away. You know the saying! Low in calories and available all year round, the apple is extremely rich in antioxidants and fiber, making it one of the best healthy fruits. During a diet, the apple is also a very good ally against cravings during the day. 

In France, there are more than thirty varieties of apples. It is recommended to buy apples from organic farming. It is the safest alternative to avoid fruits full of pesticides and chemicals. Beware of apples that are too perfect, shiny and smooth. This means that they have been either colored or sorted for display in the supermarket. So choose apples that are firm and fragrant. Don’t forget to rinse it before eating it. The apple is delicious, put in a saucepan, in the oven or in a pan. Yum Yum! 

7/10 Pear for bone health

In January, stock up on pears! They provide a significant amount of vitamins C, A, E, minerals and potassium. A healthy fruit, therefore, for people who have bone problems in particular. Plus, it’s delicious, so don’t hesitate to eat it every day. 

The pear is available throughout the year. However, we advise you to buy them from June until February. Natural, candied, baked or in a smoothie, the pear has it all! Nutritious, it is ideal for a good breakfast for example. 

8/10 Broccoli, my super friend

Wait before you say “Ugh broccoli”! Broccoli is a health food because it is very hydrating, since it is made up of 90% water. It is a daily ally because it gives us beautiful skin. It also helps fight cardiovascular diseases and has an anti-inflammatory effect. 

9/10 Beetroot detox

Raw, cooked, grated or in soup, cook beets this January! It has many benefits including iron and betacyanin which eliminates toxins from our body. In addition, it helps reduce stress and gives a feeling of well-being. 
Enjoy your food !

10/10 Lemon is good

The list of health benefits of lemon is long: antiseptic, tonic, rich in vitamins C and B… it is also a good ally to fight against blocked noses and sore throats. It also protects against skin aging and is packed with trace elements like potassium and magnesium. It’s also the official fruit of grandmother’s things! 

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