It's that time of the year when the fruit and vegetable markets are awash with the best seasonal produce.

Says city-based dietitian Priya Karkera, "Not only dark red carrots, but orange squash, spinach, leafy greens, turnips, fresh peas and more are all available and taste excellent at this at this time." She tells you why you ought to tuck into three of these...

Amla: This fruit, loaded with vitamin C can be found even in small market nooks now. Since amla is rich in polyphenols, it aids in better absorption of insulin and hence is very beneficial for diabetic patients in managing blood sugar. It's high iron content and aids in reliving menstrual cramps if taken regularly. It serves as an excellent immune booster, must be given to children less than five years of age to prevent frequent coughs and cold.

How to have it: It can be taken as amla juice, dried and powdered, and can be used in chutneys, gravies to add a pungent flavour. Raw amla can be used in salads.

Sweet potato: An excellent low glycemic index tuber, it is loaded with fiber. It is also antioxidant rich and contains beta carotene, which is converted to vitamin A in the body. Sweet potato is also an excellent source of vitamin B6, manganese, zinc, magnesium. The high vitamin A content proves it to be beneficial for excellent vision.

How to have it: This can be given to diabetic patients as it has a low glycemic index. It can be used as a substitute for potatoes in recipes like pavbhaji, wada.etc.

Singhara: This is an energy-loaded winter fruit also called water chestnut. It is rich in antioxidants and has high carbohydrate content, hence must be avoided by diabetic patients.

It is rich in antioxidants and helpful in prevention of cancer. Singhara can also boost energy and is thus apt for athletes and those with a strenuous schedule.

BDST: 1744 HRS, December 02, 2014