As summer reaches its peak, the bounty of fresh produce available is a feast for the senses and a boon for our health. Shopping for seasonal produce not only ensures you’re getting the freshest and most flavorful options but also supports local farmers and reduces your carbon footprint. Let’s dive into what’s in season right now, explore the benefits of buying in-season produce, and uncover the specific health benefits of each vibrant option.
Why Shop for In-Season Produce?
- Better Taste and Quality
Seasonal produce is harvested at its peak ripeness, ensuring maximum flavor and nutritional content. Fruits and vegetables that are in season are often more vibrant, juicy, and aromatic, making your meals more enjoyable.
- Cost-Effective
When produce is in abundance, prices tend to be lower. Shopping for in-season fruits and vegetables can help you save money while filling your cart with nutritious options.
- Environmental Benefits
Local, seasonal produce has a shorter distance to travel from farm to table, reducing the carbon footprint associated with transportation. This supports sustainability and lessens the environmental impact.
- Supports Local Farmers
Buying seasonal produce often means supporting local agriculture. This helps sustain local economies and encourages the growth of community-based food systems.
What Seasonal Produce Can You Find Right Now?
1. Berries
- Strawberries, blueberries, raspberries, and blackberries are all in their prime during the summer months. These juicy fruits are perfect for snacking, adding to yogurt, or blending into smoothies.
Health Benefits:
- Rich in antioxidants: Berries are packed with antioxidants, such as vitamin C and anthocyanins, which help combat oxidative stress and reduce inflammation.
- Heart health: Regular consumption of berries has been linked to improved heart health by reducing cholesterol levels and blood pressure.
- Fiber content: High in fiber, berries support digestive health and help maintain steady blood sugar levels.
2. Stone Fruits
- Peaches, plums, nectarines, apricots, and cherries are all at their best in the summer. These fruits are sweet, succulent, and perfect for grilling, baking, or enjoying fresh.
Health Benefits:
- Vitamins and minerals: Stone fruits are excellent sources of vitamins A and C, which are crucial for skin health and immune function.
- Hydration: With their high water content, these fruits help keep you hydrated during the hot summer months.
- Fiber: Stone fruits provide dietary fiber that aids in digestion and helps maintain a healthy gut.
3. Tomatoes
- Summer is the season for tomatoes. Whether you prefer heirloom, cherry, or Roma tomatoes, you’ll find them at their juiciest and most flavorful.
Health Benefits:
- Lycopene: Tomatoes are rich in lycopene, an antioxidant linked to reduced risk of certain cancers and heart disease.
- Vitamin C: This vitamin boosts immune health and aids in collagen production.
- Hydration and low-calorie: Tomatoes have high water content and are low in calories, making them a refreshing and healthy choice.
4. Zucchini and Summer Squash
- Zucchini, yellow squash, and pattypan squash are versatile and abundant in the summer. These vegetables can be grilled, sautéed, spiralized into noodles, or added to casseroles.
Health Benefits:
- Low in calories: These squashes are low in calories but high in nutrients, making them great for weight management.
- Rich in vitamins and minerals: They provide vitamins A, C, and potassium, which support eye health, immune function, and heart health.
- Fiber: Their fiber content aids digestion and promotes a feeling of fullness.
5. Cucumbers
- Cucumbers are crisp, refreshing, and perfect for salads, sandwiches, or simply snacking on their own.
Health Benefits:
- Hydration: Cucumbers are about 95% water, making them excellent for staying hydrated.
- Vitamins and antioxidants: They contain vitamins K and C, along with antioxidants that help protect cells from damage.
- Digestive health: The fiber in cucumbers supports digestive health and regularity.
6. Bell Peppers
- Bell peppers in red, yellow, orange, and green are vibrant and at their peak during summer. They add a pop of color and crunch to any dish.
Health Benefits:
- Vitamin C: Bell peppers are one of the richest sources of vitamin C, essential for immune health and skin repair.
- Antioxidants: They contain various antioxidants, including beta-carotene, which supports eye health.
- Low-calorie and nutrient-dense: These vegetables are low in calories but packed with vitamins and minerals.
7. Leafy Greens
- Kale, spinach, arugula, and Swiss chard are abundant and flavorful during the summer months. These greens can be used in salads, smoothies, or as a nutrient-dense addition to any meal.
Health Benefits:
- Nutrient-rich: Leafy greens are packed with vitamins A, C, K, and folate, as well as minerals like iron and calcium.
- Antioxidants and anti-inflammatory properties: They contain antioxidants that reduce inflammation and support overall health.
- Fiber: High in fiber, leafy greens promote digestive health and help control blood sugar levels.
How to Shop for and Store Seasonal Produce
- Visit Local Farmers’ Markets
Farmers’ markets are a great way to find the freshest, locally-grown seasonal produce. Engage with farmers to learn more about their growing practices and get tips on selecting the best produce.
- Buy in Bulk and Preserve
When you find a great deal on in-season produce, consider buying in bulk and preserving it. Freezing, canning, and drying are excellent ways to enjoy summer’s bounty year-round.
- Store Produce Properly
Proper storage can extend the life of your seasonal produce. For example, store berries in the refrigerator and keep tomatoes at room temperature until they are ripe.
- Wash Just Before Eating
Washing produce just before eating rather than before storing can help extend its shelf life by preventing excess moisture and mold growth.
Embracing in-season produce not only enhances your meals with fresh, flavorful ingredients but also offers a multitude of health benefits. From the antioxidant-rich berries to the hydrating cucumbers and nutrient-dense leafy greens, summer’s produce provides a wide array of nutrients essential for maintaining a healthy lifestyle. So, next time you head to the market, keep an eye out for these seasonal delights and enjoy the taste and health benefits of summer’s best offerings.
References
- United States Department of Agriculture (USDA). Seasonal produce guide. https://www.usda.gov/media/blog/2017/03/30/seasonal-produce-guide. Accessed July 5, 2024.
- Natural Resources Defense Council (NRDC). Environmental benefits of eating local. https://www.nrdc.org/stories/locally-grown-foods-and-environment. Published 2019. Accessed July 5, 2024.
- American Heart Association (AHA). Heart health and berries. https://www.heart.org/en/news/2021/05/21/heart-health-benefits-of-berries. Published May 21, 2021. Accessed July 5, 2024.
- University of California, Davis. Vitamins in stone fruits. https://nutrition.ucdavis.edu/news/summer-stone-fruits-packed-nutrients. Published 2020. Accessed July 5, 2024.
- American Institute for Cancer Research (AICR). Lycopene benefits. https://www.aicr.org/resources/blog/lycopene-and-cancer-prevention/. Published 2021. Accessed July 5, 2024.
- University of Arizona Cooperative Extension. Nutritional benefits of squash. https://extension.arizona.edu/summer-squash. Accessed July 5, 2024.
- United States Department of Agriculture (USDA). Antioxidants in cucumbers. https://www.usda.gov/media/blog/2019/03/12/antioxidants-produce. Published March 12, 2019. Accessed July 5, 2024.
- American Optometric Association (AOA). Beta-carotene and eye health. https://www.aoa.org/healthy-eyes/caring-for-your-eyes/nutrition. Published 2020. Accessed July 5, 2024.
- Harvard T.H. Chan School of Public Health. Vitamins in leafy greens. https://www.hsph.harvard.edu/nutritionsource/food-features/leafy-greens/. Accessed July 5, 2024.
- United States Department of Agriculture (USDA). Farmers’ markets benefits. https://www.usda.gov/media/blog/2021/07/02/celebrating-farmers-market-week. Published July 2, 2021. Accessed July 5, 2024.
- National Center for Home Food Preservation. Food preservation methods. https://nchfp.uga.edu/how/freeze.html. Published 2021. Accessed July 5, 2024.
- Michigan State University Extension. Produce storage tips. https://www.canr.msu.edu/resources/food-storage-guide. Published 2020. Accessed July 5, 2024.
