Aiming for five fruits and vegetables a day? Excellent! Elevate your intake by focusing on seasonal produce. We've compiled a handy calendar to help you add vibrant greens and fresh flavors to every plate. Master seasonal eating with this expert guide.
Why Choose Seasonal Fruits and Vegetables?
Love strawberries any time of year? Opting for seasonal produce benefits your health and the environment. Grown in their natural cycle without greenhouses, these foods absorb optimal nutrients from the soil, delivering higher levels of vitamins, minerals, and antioxidants for superior taste and nutrition. They're also more affordable with shorter supply chains. Transform your meals with seasonal colors and flavors!
Nature Knows Best!
Seasonal fruits and vegetables align with our body's needs. Winter varieties boost vitamin C for immune support, while summer's water-rich options help prevent dehydration in the heat.
Autumn: Cabbage Takes Center Stage
Fall celebrates cabbage family stars like Chinese cabbage, cauliflower, Brussels sprouts, and kohlrabi. Enjoy broccoli, beets, Halloween pumpkins, squash, fennel, leeks, celery, salsify, and carrots for antioxidants. Fruits shine too: chestnuts, walnuts, dates (fiber-packed), plus pears, apples, plums, figs, tangerines, and grapes.
Winter: Vitamin C Powerhouses
Cozy winter calls for hearty veggies like squash, spinach, turnips, and cabbage—perfect for budget-friendly soups. Boost immunity with vitamin C-rich fruits: kiwis, lychees, pineapples, citrus, and fiber-filled avocados with heart-healthy unsaturated fats and minerals[1].
Spring: A Burst of Variety
Spring revives plates with zucchini, radishes, onions, endives, beans, cucumbers, and tomatoes. Savor colorful fruits like raspberries, strawberries, peaches, bananas, melons, and apricots—ideal raw in salads or smoothies for vitamins and freshness.
Summer: Red Fruits and Vibrant Veggies
Warm July and August suit light salads or grilled veggies: peppers, zucchini, eggplant, tomatoes, onions, batavia, lettuce, and corn. Indulge in hydrating fruits: red berries, watermelons, melons, peaches, nectarines, passion fruit, and bananas.
Our Top Tips and Apps for Local, Seasonal Eating
Fruits and vegetables are vital for health—the WHO notes increasing intake could save over a million lives yearly[2]. Try these apps:
– Tagable: Free app listing seasonal produce, with storage tips and selection advice from markets.
– Quitoque: Zero-waste recipes for seasonal items, plus weekly organic deliveries.
– Potager City: Weekly boxes of local, seasonal produce—no commitment needed.
Personalized Nutrition Support
Better Being offers expert nutrition advice, tailored coaching, and wellness guidance for your needs.
Year-round, fruits and vegetables fuel your body with energy—raw, cooked, in salads, or grilled. Seasonal choices deliver taste, nutrition, and sustainability. Get creative and enjoy!
Consult our seasonal fruits and vegetables calendar here for easy reference.
[1] https://www.passeportsante.net/fr/Nutrition/Dietes/Fiche.aspx?doc=diete-sante-coeur
[2] https://www.who.int/dietphysicalactivity/fruit/en/
