It's that time of the year when social media feeds and restaurant menus are tinted with the luscious red of strawberries — after all, it's hard to imagine winter in the city without upping your intake of this flavourful fruit. However, it isn't just strawberries that you should be indulging in this winter. Nutritionists point out that eating seasonal, locally-grown produce can pack a delightful punch of flavours and nutritional benefits. "Eating seasonally also promotes balance with the earth's resources and its life forms. Modern agricultural and food processing techniques have led to many foods being available around the year. However, recent research indicates that the nutritional content of food changes depending on the season it was produced in. Fruits and vegetables that have been produced out of season are often covered in pesticides, waxes, and preservatives in order to maintain their fresh appearance," says holistic lifestyle coach Luke Coutinho. He, and other experts, list five fruits and vegetables that you should be eating more of, this winter.

Turnips

Often mistaken for a root vegetable, the turnip belongs to the same family as cabbage. Turnip greens contain a high concentration of carotenoids (lutein and beta-carotene). Lutein helps protect the eyes from harmful UV rays and excessive exposure to blue light emitted by phone and PC screens. Turnips are also a good source of potassium, which helps lower blood pressure and prevent cardiovascular disease. "Use turnips like you would use a potato — eat them baked or boiled in stews, soups and stir-fries, or lightly steamed with some butter, salt or lemon juice," says Carlyne Remedios, nutritionist at Digestive Health Institute by Dr Muffi.