Eating in Season: A Guide to Buying Local Produce and Why It’s So Important
One of the best ways to nourish your body, support local farmers, and make sure your meals are packed with flavor and nutrition is by buying seasonal produce. But here’s the thing — what’s in season changes month by month, and knowing exactly what’s fresh and local in each season can be a game-changer for your health and your taste buds!
Now, if you’re thinking, "I don’t know what’s in season right now" or "I’m not sure how to get the most out of my produce," don't worry! I’ve got you covered with a detailed guide on what’s in season and why eating local, fresh produce (and even organic frozen options) is so awesome for your body and your wallet.
Why Buying Local and Seasonal is a Big Deal
Buying local, seasonal produce is like giving your body a direct hit of nutrients while supporting your local community. Here’s why it’s important:
Better Flavor: Seasonal produce is picked at its peak ripeness. This means more flavor in every bite!
More Nutrients: Fresh, in-season produce is at its nutritional prime, packed with vitamins and antioxidants that might be lost in long shipping times or off-season produce.
Supports Local Farmers: Buying local supports your community and reduces the environmental impact of transporting food long distances.
Cost-Effective: Seasonal produce tends to be cheaper since there’s more of it available.
If fresh, local produce isn’t available or is out of your budget, don’t stress! Organic frozen produce is a fantastic option. Fun fact: frozen fruits and veggies are often picked at their peak ripeness and flash-frozen to preserve their nutrients, so they can pack in even more vitamins than fresh produce that’s been sitting around for days.
Now, let’s dive into the delicious seasonal produce you should be keeping an eye out for every month of the year. 🥕🍓🍊
January – Fresh Start, Fresh Produce
Root Vegetables (Carrots, Beets, Sweet Potatoes, Turnips)
Benefits: High in fiber, vitamins A and C, and antioxidants. Great for supporting digestion and eye health.Citrus (Oranges, Grapefruits, Lemons, Limes)
Benefits: Packed with vitamin C, supporting immune function, skin health, and reducing inflammation.Kale & Collard Greens
Benefits: Rich in vitamins A, C, and K, and a good source of calcium and fiber. Great for heart health and detoxification.Winter Squash (Butternut, Acorn, Spaghetti Squash)
Benefits: High in fiber, potassium, and antioxidants, these squashes support heart health, digestion, and healthy skin.
February – Feeling Cozy with Winter Veggies
Citrus Continues: Oranges, mandarins, grapefruits, and limes.
Benefits: Continued immune support, high in antioxidants and anti-inflammatory properties.Brussels Sprouts
Benefits: A great source of vitamin K and fiber. They support digestive health and help with healthy cell function and DNA repair.Leeks
Benefits: Milder than onions but still packed with fiber and antioxidants. They’re great for heart health and lowering cholesterol levels.Cabbage
Benefits: High in vitamin C and fiber. Cabbage supports gut health, reduces inflammation, and boosts your immune system.
March – Transitioning into Spring
Spinach
Benefits: High in iron, magnesium, and vitamins A and C, spinach is perfect for supporting healthy muscles and bones.Arugula
Benefits: Arugula is packed with vitamin K, which is essential for bone health and reducing inflammation.Cauliflower
Benefits: A versatile veggie rich in fiber and antioxidants that supports heart health, digestion, and cancer prevention.
April – Spring Has Sprung
Asparagus
Benefits: Full of folate, fiber, and vitamins A, C, and K. Great for detoxifying the body and supporting heart health.Radishes
Benefits: Rich in vitamin C and antioxidants, radishes support digestion, promote hydration, and provide natural detox benefits.Peas
Benefits: High in plant protein, fiber, and vitamins A and C. They promote healthy blood sugar levels and boost immune function.Lettuce & Baby Greens
Benefits: Light and nutritious, these greens are a good source of fiber and vitamins A and K, which support healthy vision and bone health.
May – Time for Fresh Berries and More Greens
Strawberries
Benefits: Packed with vitamin C and antioxidants, strawberries support immune health, reduce inflammation, and improve skin health.Chard
Benefits: Rich in vitamins A, C, and K, and full of magnesium and potassium, chard is fantastic for muscle function, digestion, and heart health.Rhubarb
Benefits: High in fiber and vitamin K, rhubarb supports digestive health and provides anti-inflammatory benefits.
June – Summer, Here We Come!
Cherries
Benefits: Rich in antioxidants, cherries support joint health and reduce inflammation. They also help improve sleep quality.Zucchini
Benefits: High in vitamin C and antioxidants, zucchini supports healthy digestion and provides hydration due to its high water content.Tomatoes
Benefits: Packed with lycopene, vitamin C, and potassium, tomatoes help reduce the risk of chronic diseases and support heart health.Cucumbers
Benefits: With their high water content, cucumbers are great for hydration and digestion. They also promote healthy skin.
July – Peak Summer Produce
Peaches & Nectarines
Benefits: High in vitamins A and C, peaches and nectarines support skin health, digestion, and immunity.Bell Peppers
Benefits: High in vitamins A, C, and E, bell peppers promote immune function, skin health, and reduce inflammation.Melons (Watermelon, Cantaloupe, Honeydew)
Benefits: Packed with vitamins A and C, melons help with hydration, promote skin health, and provide antioxidants that reduce inflammation.Berries (Blueberries, Raspberries, Blackberries)
Benefits: Rich in antioxidants, these berries support brain health, fight oxidative stress, and improve heart health.
August – Full-On Summer Feast
Corn
Benefits: A good source of fiber and B vitamins, corn supports digestive health and provides sustained energy.Tomatoes
Benefits: High in vitamins A and C, tomatoes are excellent for skin health and heart health, thanks to their antioxidant properties.Eggplant
Benefits: Packed with fiber and antioxidants, eggplant helps with digestion, supports heart health, and reduces inflammation.Plums
Benefits: Rich in vitamins C and K, plums support immune function and promote healthy digestion.
September – Early Fall Harvest
Apples
Benefits: High in fiber, vitamin C, and antioxidants, apples support digestive health, reduce inflammation, and help manage blood sugar levels.Pears
Benefits: A good source of fiber and vitamin C, pears support heart health, improve digestion, and boost immunity.Sweet Potatoes
Benefits: Packed with beta-carotene, fiber, and vitamin A, sweet potatoes support eye health, skin health, and digestion.Pumpkins
Benefits: Full of vitamins A and C, as well as fiber, pumpkins support immune health, digestion, and skin health.
October – Full Autumn Glory
Winter Squash
Benefits: Packed with fiber, potassium, and antioxidants, winter squash supports heart health, digestion, and skin health.Brussels Sprouts
Benefits: A great source of vitamin K and fiber, Brussels sprouts support digestive health and help with healthy cell function and DNA repair.Apples
Benefits: Apples continue to be abundant, great for digestion, heart health, and as a natural energy booster.Beets
Benefits: Rich in fiber and antioxidants, beets support liver function, reduce inflammation, and improve cardiovascular health.
November – Root Veggies and More
Carrots
Benefits: High in vitamin A, carrots support eye health, immune function, and skin health.Potatoes
Benefits: Packed with potassium and vitamins B6 and C, potatoes help with energy production, muscle function, and immune health.Kale
Benefits: Kale is rich in antioxidants, calcium, and vitamin K. It’s excellent for promoting bone health and supporting detoxification.
December – Winter Veggies and Holiday Flavors
Brussels Sprouts
Benefits: Packed with fiber and antioxidants, these little guys support digestive health and reduce inflammation.Citrus
Benefits: Oranges, grapefruits, and tangerines continue to provide vitamin C, essential for immune health during cold weather months.Kale
Benefits: Kale’s continued seasonal presence makes it a go-to for its antioxidants and bone-strengthening benefits.Root Vegetables
Benefits: Beets, turnips, and parsnips are high in fiber and antioxidants and help with digestion and detoxification.
Frozen Produce: A Nutrient-Packed Alternative
Even when fresh, in-season produce isn’t available, organic frozen fruits and veggies are a fantastic option. They’re picked and frozen at the peak of ripeness, locking in the maximum amount of nutrients and flavor. Whether you can’t find certain produce or simply want to stock up, frozen organic produce is a healthy, convenient, and nutrient-dense choice.
Get Excited About Eating in Season!
Eating seasonally is a fun and simple way to make sure you’re getting the best nutrients, supporting local farmers, and keeping your meals exciting and full of variety. Next time you hit the grocery store, make it a habit to check for what’s in season, and don’t be afraid to get creative with your meals. When you eat what’s in season, you’re not just supporting your local community—you’re also giving your body exactly what it needs to thrive!
Stay healthy, eat well, and enjoy the seasonal flavors, my friend! 🍏🥑🍅
Yours In Health,
Lindsay Marie Alderman, RHN