Eating with the Seasons

Explore the benefits of eating seasonal foods—both for your health and your local community.

What is seasonal eating?

Seasonal foods are produce that is purchased and consumed around the same time it is harvested. Different kinds of produce peak in different seasons, due to their unique needs for certain conditions that change with the seasons such as sunlight, warmth, and rain. “Seasonal eating” is the act of incorporating seasonal produce into your daily meals and snacks. 

What are the benefits of eating with the seasons?

1. Variety

To adequately meet your needs for essential vitamins, minerals, and phytonutrients, it is important to eat a variety of foods. Each fruit and vegetable has varying amounts of the nutrients we need. Ever heard the term “eat the rainbow”? It wasn’t just a catchy Skittles tagline, it also means that eating a variety of colorful foods means you are eating the phytonutrients that give fruits and vegetables their vibrant colors. These phytonutrients provide antioxidant and anti-inflammatory benefits to our body. 

By eating with the seasons, you are changing up the kinds of fruits and vegetables you include in your diet every couple months, allowing you to reap the benefits of a diversified diet. 

2. Supporting your local farmers

The best way to find out which foods are in season for your area is to purchase products from local farms. Local farmers are small business owners in your community; in the same way, you may want to purchase from a local boutique to support the business owners in your area, you may want to consider purchasing produce from a local farm. You can find local produce at farmers' markets in your area, as well as sign up for something called community-supported agriculture or “CSA”. A CSA is when consumers buy a share of the farmer's harvest. Essentially, for an annual cost, you receive a box of freshly picked local produce every week. Each CSA is a bit different, so we recommend finding one near you and learning about their specific rates and rules. It is often a more affordable and sustainable way to purchase fruits and vegetables.

For our UK friends, you can find farmers' markets here and CSA boxes here.

For our USA friends, there are a variety of ways to find local farmers markets and CSA programs, but this website is a great resource.

3. Peak Nutrition

Eating with the seasons means your produce is packing a bigger punch in the nutrient department. Certain essential nutrients, like vitamin C, can degrade in storage. While frozen fruits and vegetables are often frozen soon after harvest thus preventing the degradation of sensitive nutrients, some of the fresh food at the grocery store, like apples, can sit in storage for a bit before it reaches the shelves. Seasonal foods that are grown nearby (or even in your garden!) spend less time sitting around before they make it to your plate. 

4. Taste

Seasonal produce is picked at peak ripeness, often resulting in a tastier product. Anyone who has had a later summer heirloom tomato from the farmers market knows this to be true. 

What food is in season?

The produce in season varies depending on where you live. Even within the United States, what is grown during the spring in California may be different from New York. The following are non-exhaustive lists of what is in season this spring for the UK and US: 

Upcoming spring produce in New York, USA 

Mesclun, Parsnips, Asparagus, Beet Greens, Lettuce, Radishes, Rhubarb, Scallions, Spinach, Summer Squash, Turnip Greens.

Words by Madeline Peck, Huel US RDN, CDN.