Seasonal nutrition - eating in harmony with nature

In tune with nature

We live in a world where we can buy any fruit or vegetable at any time of year. Strawberries in January, tomatoes in December, avocados all year round. Convenient? Yes. Natural? No.

Over thousands of years, our bodies have adapted to the rhythm of the seasons. In winter, they need different nutrients than in summer. Eating seasonally means getting back in tune with this rhythm—and you’ll notice just how good it feels.

Why eat seasonally?

• More nutrients — Seasonal fruits and vegetables are harvested when ripe, not unripe and then ripened artificially. The vitamin C content of summer tomatoes can be twice as high as that of greenhouse tomatoes in winter.
• Better taste — Anyone who has ever eaten a sun-ripened strawberry in June knows: the supermarket strawberry in January is just a poor substitute.
• Better for the environment — less transportation, fewer greenhouses, lower energy consumption. Eating seasonally and locally is the most climate-friendly way to eat.
• More affordable — seasonal produce is often significantly cheaper than imported goods.
• Connection to nature — you’ll learn to recognize and appreciate the seasons on your plate.

Spring — A Fresh Start on Your Plate

March · April · May

After a long winter, the body craves freshness and lightness. Nature provides exactly that:

• Wild garlic — detoxifying, antibacterial, rich in vitamin C. Spring’s wild garlic.
• Asparagus — diuretic, alkaline, rich in folic acid. Green asparagus has more nutrients than white.
• Radishes — spicy and aid digestion. Perfect as a snack or in a salad.
• Young spinach and lettuce leaves — tender, nutrient-rich, full of chlorophyll.
• Rhubarb — the harbinger of spring for tart and fruity desserts (with a little vanilla instead of too much sugar).

Summer — Lightness and Abundance

June · July · August

Nature is bursting with diversity. Your body needs hydration and lightness:

• Berries — strawberries, raspberries, currants, blueberries. The anti-inflammatory superstars.
• Tomatoes — Lycopene protects the skin from the inside. Best when cooked (increases bioavailability).
• Zucchini and cucumber — water-rich and cooling.
• Fresh herbs — basil, mint, dill. Packed with essential oils and antioxidants.
• Peaches and apricots — beta-carotene and vitamin C in their sweetest form.

Fall — Harvest and Reflection

September · October · November

The days are getting shorter; the body needs warmth and grounding:

• Pumpkin — beta-carotene, vitamin A, warming. Hokkaido pumpkin can be eaten with the skin on.
• Apples — Pectin feeds the good gut bacteria. “An apple a day” really does have substance.
• Cabbage — kale, red cabbage, savoy cabbage. Rich in vitamins K and C and antioxidants.
• Root vegetables — carrots, parsnips, celery. Earthy, filling, nourishing.
• Warming spices — cinnamon, ginger, cardamom, cloves. Perfect for golden milk and porridge.

Winter — Peace and Renewal

December · January · February

The body is in energy-saving mode. It needs nutrient-dense foods and warmth:

• Storage vegetables — potatoes, beets, rutabagas. Hearty, warm, and nutrient-rich in soups and stews.
• Nuts and seeds — walnuts, almonds, flaxseeds. Perfect winter snacks packed with healthy fats.
• Citrus fruits — oranges, grapefruits, mandarins. Imported fruits are acceptable in winter and provide much-needed vitamin C.
• Warming soups — pumpkin soup, lentil soup, borscht. Comfort food.
• Vitamin D — especially important during the winter months, as there isn’t enough sun in Germany.

Weekly market tip Visit a weekly market once a week. You will automatically eat seasonally - because you will only find what is growing there. Plus: the connection to the producers, the fresh air, the browsing - it will be your highlight of the week.

Do I have to do without imported goods completely?

No. Seasonal nutrition is not a dogmatic rule. Bananas, coffee, citrus fruits in winter - that's perfectly fine. The focus is on making the majority of your diet seasonal and regional. 80/20 is a realistic goal.

How do I know what's in season?

Seasonal calendars are available as an app, poster or PDF - for example from the consumer advice center. Alternatively: Whatever is on offer at the weekly market is in season. Your gut feeling is often enough.

Is organic always better than conventional seasonal?

Seasonal + regional often beats organic from abroad. In many cases, a conventional carrot from the farmer next door is ecologically better than an organic carrot from Spain. Organic, seasonal and regional is of course ideal.

What do I eat in winter when there are hardly any fresh vegetables?

Winter vegetables are underestimated: cabbage, beet, lamb's lettuce, leek, chicory, Brussels sprouts. Plus stored produce (potatoes, carrots, apples) and fermented foods (sauerkraut, kimchi). The winter plate can be very varied!