While January might seem like a month of limited fresh produce, it actually brings a variety of nutrient-packed fruits and vegetables to the table!
In addition to being fresher, tastier, and nutrient-dense, eating seasonally is also cheaper. To help boost your brainpower this winter and capitalize on what nature has to offer, here’s our ultimate guide to the benefits of winter produce.
What’s In Season This Winter?
In early 2025, try to look for these winter favorites at your local markets or stores! You can count on these fruits and vegetables to be at their ripest, and packed with more antioxidants and vitamins than produce that isn’t in season.
Vegetables
- Kale
- Brussel sprouts
- Cabbage
- Cauliflower
- Sweet potatoes
- Squash (butternut, acorn, spaghetti, etc.)
Fruits
- Oranges
- Grapefruits
- Clementines
- Apples
- Pears
- Pomegranates
Brainpower Benefits of Winter Produce
Did you know that winter produce is packed with nutrients that support cognitive function, mental clarity, and overall brain health? Here’s some of the top nutrients found in our seasonal favorites, and how they can help boost your brainpower:
- Vitamin K: Found in both kale and brussel sprouts, this vitamin helps improve your memory over time and supports the growth of your brain cells.
- Beta-Carotene: Found in sweet potatoes, beta-carotene promotes brain health, supports neurotransmitter production, as well as helps keep your mental energy high.
- Vitamin C: Found in oranges and grapefruits, this antioxidant protects your brain cells from damage and improves blood flow to the brain, enhancing how it functions!
- Polyphenols: Found in pomegranates, polyphenols reduce inflammation and oxidative stress, helping your memory and cognition function at its best.
- Quercetin: Found in both apples and pears, this antioxidant protects your brain cells from exhaustion and damage while providing energy without the sugar crash!
- Choline: Found in cauliflower, this nutrient that helps regulate your mental state and works against cognitive decline, helping your brain perform at its peak for longer.
- Vitamin A: Found in a variety of winter squash varieties, vitamin A supports overall brain health by working to optimize your cognitive processing.
Quick Tips To Eat More Seasonal Produce this Winter
Ready to eat more seasonal produce but don’t know where to start after they’re in your kitchen? Here’s some easy ways to incorporate more of these nutritious winter powerhouses into your regular eating habits.
- Start with soups and stews. We get it, it can be hard to cook a dish around an ingredient you’ve never worked with before! To combat this, try adding small amounts of unfamiliar produce to soups and stews you already make.
- Lean into the variety with a salad. Because seasonal produce is usually at its ripest, lean into the flavor of these unfamiliar fruits and vegetables by tossing them into salads with simple ingredients and dressings to get started.
- When in doubt, blend. For light vegetables and fruits, you don’t need to do a lot to experience their benefits. Simply blend them into a smoothie or juice for a seasonal energy boost!
- Toss them in the oven or airfryer. If you’re uncertain how to handle larger vegetables that take longer to cook, don’t hesitate to coat them in oil and your favorite spices and roast them for an easy brainpower-boosting side dish!
Hungry for more on fruits and vegetables? Here’s our favorite science-backed reasons to eat more fruit, and don’t forget to explore our tips on eating more nutrient-dense produce here.
