Are you looking for ways to optimize your health and nutrition? Eating seasonal produce is one of the easiest ways to do this-- plus benefit local agriculture, eat more nutrient-dense food, and enjoy more flavorful produce..

What is seasonal produce? It is simply fruits, vegetables and herbs that are harvested at their peak freshness, offering maximum nutritional benefits, better taste, and a more eco-friendly approach to food consumption. 

Benefits of Eating Seasonal Produce

Fresh produce is not only better for your health, but it's an easy way to simplify meal planning and your trips to the grocery store.

1. Higher Nutritional Value
   Fruits and vegetables that are in season are picked at their prime, which means they retain more of their nutrients. Produce that’s harvested locally and consumed shortly after retains vitamins, minerals, and antioxidants much better than out-of-season varieties that may travel long distances.

   This study shows that vine-ripened tomatoes contain more nutrients than those ripened off-vine.

2. Better Flavor

   Eating produce in season means enjoying food at its peak freshness and flavor. In-season fruits and vegetables are often juicier, sweeter, and more vibrant because they’ve ripened naturally.

3. Environmentally Friendly
   When you choose seasonal and local produce, you help reduce the environmental costs associated with long-distance transportation, packaging, and artificial growing environments like heated greenhouses. This lowers the carbon footprint of your food and helps promote sustainable farming practices.

   I also feel much more connected and in-tune with my food when I know I am purchasing seasonally, prioritizing what is local. By growing my own garden, I am more aware of what went into producing the crop and have a whole new appreciation for the food in my fridge. Or even purchasing from local farmers is such a cool experience— I play a role in supporting their livelihood and their family directly.

4. Budget-Friendly
   Since in-season produce is more abundant, it’s often less expensive. Farmers have more to sell, driving prices down, and the shorter supply chain means lower transportation and storage costs. This makes seasonal eating a win for both your health and your wallet.

5. Nutrients as nature intended
   As a Christian, I believe we are created with such amazing intention and design. Seasonal eating brings you closer to nature’s cycles. As seasons change, so do the foods that are available, providing the nutrients your body naturally needs. For instance, hearty root vegetables in the winter provide warmth and energy, while juicy fruits in the summer keep you cool and hydrated.

Seasonal Produce in the U.S. by Harvest Time

I have always been so amazed at how seasonal produce provides our body’s the vitamins, minerals, and nutrients needed in that time of year. I have broken down the produce by season and variety!

Winter (December - February)

Winter brings hardy and nutrient-dense vegetables along with citrus fruits that are rich in vitamin C to support immunity during cold weather.

• Vegetables:

  • Kale (December - February)

  • Brussels sprouts (December - January)

  • Cabbage (December - February)

  • Beets (December - February)

  • Winter squash (December - February)

  • Sweet potatoes (December - February)

  • Leeks (January - February)

  • Turnips (January - February)

• Fruits:

  • Oranges (December - February)

  • Grapefruits (December - February)

  • Lemons (December - February)

  • Pomegranates (December - January)

  • Pears (December - January)

  • Kiwis (December - February)

Spring (March - May)

Spring is a time for fresh, leafy greens and the first sweet fruits of the year like strawberries and cherries.

• Vegetables:

  • Asparagus (March - May)

  • Spinach (March - May)

  • Peas (April - May)

  • Artichokes (March - April)

  • Radishes (March - May)

  • Spring onions (March - May)

  • Carrots (April - May)

  • Lettuce (April - May)

• Fruits:

  • Strawberries (April - May)

  • Rhubarb (April - May)

  • Cherries (May)

  • Apricots (May)

  • Avocados (March - May)

Summer (June - August)

Summer offers the most abundant variety, including juicy berries, melons, and a wide selection of vegetables like tomatoes, cucumbers, and corn.

• Vegetables:

  • Tomatoes (June - August)

  • Cucumbers (June - August)

  • Bell peppers (June - August)

  • Zucchini (June - August)

  • Corn (July - August)

  • Green beans (June - July)

  • Eggplant (July - August)

  • Summer squash (June - August)

• Fruits:

  • Watermelon (July - August)

  • Peaches (June - August)

  • Raspberries (June - July)

  • Blueberries (June - July)

  • Blackberries (July - August)

  • Plums (June - July)

  • Cantaloupe (July - August)

  • Nectarines (July - August)

Fall (September - November)

Fall is the season of hearty, warming produce like pumpkins, apples, and root vegetables that prepare you for colder months.

• Vegetables:

  • Pumpkins (September - November)

  • Butternut squash (September - November)

  • Sweet potatoes (October - November)

  • Brussels sprouts (October - November)

  • Kale (October - November)

  • Carrots (October - November)

  • Mushrooms (September - October)

• Fruits:

  • Apples (September - November)

  • Pears (September - October)

  • Grapes (September - October)

  • Cranberries (October - November)

  • Pomegranates (October - November)

  • Persimmons (November)

Where to get seasonal produce?

The absolute freshest produce is going to come from your own garden at home! Historically, I have loved having a garden but this last year I didn’t get around to planting very much.

Your next best bet is to shop locally to where you are— this allows you to get the freshest produce without having it transported hundreds (or even thousands of miles). This could be the “local” section at a nearby grocery store, or shopping directly from farmers through a CSA or farmer’s market. If your local market doesn’t have very many options, look on facebook marketplace for local gardeners who may be open to selling or trading some of their harvests.

There are also so many people who live in food deserts- or places without much (if any) access to fresh fruits and vegetables. I always recommend doing the best you can with what you have. Many frozen varieties are a great alternative to fresh produce since they are picked at peak freshness and still contain many of those nutrients!

Conclusion

If you regularly shop at local farmer's markets, eating seasonally will be a lot easier-- since only what is naturally grown will be available. But if you are shopping from a larger store that imports their produce, this seasonal produce guide will help you to know what is best during each time of year. 

In this guide, I have general produce categorized by the season when it is most often found fresh. Some individual varieties may fall in the border months, or have different harvest times. There will also be some variety based on geography. If you want an editable pdf to customize for your own location, just send me an email at hello@wellnesswithkaelyn.com and I will get it over to you :) It is also important to note that this is based upon the time of the year in North America-- specifically the United States. 

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