Summer, Autumn, Winter, and Spring… No matter where you reside on the great planet earth, you will experience some form of seasons and climate, and seasonal nutrition is a natural consequence of this.
Have you ever wondered why it seems strange that it is possible to purchase a tropical pineapple in the middle of winter in a country that cannot grow pineapples?
Thanks to globalisation this is possible, but could it be detrimental to our health and eating patterns?… and is seasonal nutrition a better strategy?
Different seasonal environments offer their own unique profile of food to harvest. For example, autumn in Aotearoa provides plentiful feijoas and winter offers citrus fruits and starchy vegetables. Seasonal nutrition consisting of fresh and in-season produce can not only taste better but also provides more bioavailable nutrients, is more cost-effective, and is likely to be more environmentally sustainable.
The HPI view of holistic eating encompasses a framework of eating as natural, whole, and unprocessed as practicable, and aligning with seasonal nutrition can help you adhere to this.
Higher nutritional value
Seasonal fruits and vegetables that naturally ripen in the sun are fresher, taste better, and have the highest amounts of antioxidants and phytonutrients. Along with the food having richer micronutrient profiles, these are also more absorbable by the body.[1] Produce loses nutritional value the longer it is stored or sits while being transported. So, a food that is growing in its preferred environment and time of the year is going to be optimal for consumption and naturally designed to aid you at that time of the year.[2]
Makes better quality produce more affordable
There is a large benefit to sustainability when you are eating what is available at certain times of the year. Organic and locally grown foods are more abundant and can be harvested in bulk and so, can be sold for less. Thus, seasonal food is more easily accessible and the reduction of logistical costs is significant.[3]
Bringing humans back to ancestral roots
Anthropologists have long acknowledged the importance of seasonality to both ecology and behaviour. Historically humans lived off the land and ate what the earth provided. Naturally, we fasted for portions of the day when food was unavailable, then hunted meat-derived protein and foraged what other foods we could find within the area.[2]
Winter brings a variety of citrus fruits that are high in Vitamin C beneficial to the body throughout colder periods when humans are highly prone to coughs and flu. During winter since it is colder, Oxidative phosphorylation of dietary fuels such as carbohydrates and fats brings forward energy-rich phosphate compounds,[4] meaning increased craving for warm, cooked meals and root vegetables that are in abundance at that time ironically (or perhaps purposefully). This means it is perfect for making warm and nourishing meals like soups, stews, and casseroles as cooked meals are easier to digest, and provide greater bio-accessibility of nutrients.[5]
The obesogenic effect [6] of the winter environment still underpins our modern lifestyle but with greater consequences as we now have more produce and more hyperpalatable foods (and a greater variety) available all year round with lesser imperative thank historically to ‘want’ to store additional fat during winter.
Traditional medicine practices like Ayurveda and Chinese medicine embrace achieving balance within the body. These ancient healing practices also strongly believe in the benefits of eating with the seasons for optimal health.
Factors influencing food choice can be within one’s consciousness but are also dictated by subconscious influences. A study concluded that the availability of certain foods can vary according to the season or from one market source to another, directly affecting food choices. This same study reported examples of increased cravings toward certain out-of-season foods, especially at this time of year when one is ‘sick of winter’.[3] Another neuroscientific study observed stark differences between results of the conscious and subconscious mind during wine taste responses,[7] highlighting the complex nature of consumer decision-making and preference development.
Weight fluctuation with seasons
Seasonal change can affect your weight for many reasons and these can be mental, cultural, behavioural, and environmental. It is widely accepted in the literature that people tend to lose weight and gain weight according to seasonal changes but to the extent this occurs is very individual.[8]
With the societal pressures of modern life, people like to look good during the summer and on holiday but are not as concerned about their health and wellbeing during autumn and winter when comfort food is also more appealing.[8, 9]
A life and health coach help one shift away from these patterns and help you to implement changes to your lifestyle and build good health habits. This can help avoid unwanted fat gain, [10] whilst navigating important cultural and seasonal events, such as holiday feasts and increased alcohol consumption over the festive holidays.
Natural and environmental factors from seasons also can influence your weight, as seasons can typically be split into two groups.
During warmer spring and summer seasons a major influencer of weight fluctuation is the sun. The sun accelerates processes and provides many natural health benefits such as providing us increased Vitamin D, vital for bone health, supporting the immune system, and enhancing mood.[11] The sun encourages feel-good hormone circulation (serotonin) [11] and as humans, we are biologically programmed to be outdoors when the sun is shining. In summer, people are inclined to be more active, and specific lifestyle changes occur such as walking rather than driving, which subsequently increases total daily energy expenditure.[10] Additionally, increased temperature causes higher perspiration and a rise in temperature can also suppress your appetite [12] which can help to put you into a calorie deficit promoting weight loss. Therefore, the combination of these can also result in a significant calorie deficit and increased weight loss.
Take away
We can’t hold back mother nature and seasonal change, so why not embrace it?
Understand how we, and our nutrition changes over time, and use this to be kind to yourself, safe in the knowledge that weight fluctuates and cravings change with the seasons. Being aware of this can also help you to optimise your diet.
When at the supermarket doing the grocery shop, pretend the shop is a forest. If a product did not once roam or grow and only comes from a package or factory, it is probably not the best for you (this is similar to the Paleo Diet consisting of meat, veggies, nuts, seeds, some fruit, a little starch, and little sugar). And if it is available right now, in your area, it might even offer some additional benefits.
By eating seasonally, you might be challenged to think outside of your usual eating habits and improve your food variety and nutrient-density as a result. The increased variety of food might even improve the biodiversity of your microbiome, and the enjoyment and interest from being more ‘connected’ to what you are putting into your body could help you achieve a higher level of holistic wellbeing; mind, body, heart, and soul.
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References
1. Cruz-Carrión Á, Calani L, Ruiz de Azua MJ, Mena P, Del Rio D, Arola-Arnal A, et al. Impact of Seasonal Consumption of Local Tomatoes on the Metabolism and Absorption of (Poly)Phenols in Fischer Rats. Nutrients. 2022;14(10).
2. Crittenden AN, Schnorr SL. Current views on hunter-gatherer nutrition and the evolution of the human diet. American Journal of Physical Anthropology. 2017;162(S63):e23148.
3. Furst T, Connors M, Bisogni CA, Sobal J, Falk LW. Food choice: a conceptual model of the process. Appetite. 1996;26(3):247-65.
4. Pääkkönen T, Leppäluoto J. Cold exposure and hormonal secretion: A review. International Journal of Circumpolar Health. 2002;61(3):265-76.
5. Holland C, Ryden P, Edwards CH, Grundy MM-L. Plant Cell Walls: Impact on Nutrient Bioaccessibility and Digestibility. Foods. 2020;9(2):201.
6. Swinburn B, Egger G, Raza F. Dissecting Obesogenic Environments: The Development and Application of a Framework for Identifying and Prioritizing Environmental Interventions for Obesity. Preventive Medicine. 1999;29(6):563-70.
7. Robertson J, Ferreira C, Reyneke M, Rosenstein D. I think I like this: assessing conscious versus subconscious wine taste responses using neuroscientific techniques. International Journal of Wine Business Research. 2022;34(1):37-51.
8. Tanaka N, Okuda T, Shinohara H, Yamasaki RS, Hirano N, Kang J, et al. Relationship between Seasonal Changes in Food Intake and Energy Metabolism, Physical Activity, and Body Composition in Young Japanese Women. Nutrients. 2022;14(3).
9. Clark JE. Taste and flavour: their importance in food choice and acceptance. Proceedings of the Nutrition Society. 1998;57(4):639-43.
10. Turicchi J, O’Driscoll R, Horgan G, Duarte C, Palmeira AL, Larsen SC, et al. Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention. PLoS One. 2020;15(4):e0232152.
11. Mead MN. Benefits of sunlight: a bright spot for human health. Environ Health Perspect. 2008;116(4):A160-7.
12. Research CoMN. Nutritional Needs in Hot Environments: Applications for Military Personnel in Field Operations Institute of Medicine. 1993;<Appetite in hot environments.pdf>.