The freshness and sweetness of fruits and vegetables are excellent triggers for people to adopt seasonal eating. To enjoy the most seasonal produce, you need a seasonal food map to guide you on the peak season for the particular produce. Different fruits and vegetables grow in different seasons. Some are at peak during spring, others in summer, and some during winter. Here is a quick general seasonal food map to help you get started on in-season eating. Have a look!

Summer Season 

Summer is a season that includes a lot of delicious fruits and vegetables. These are primarily warm-season crops that do well in hot conditions and are sensitive to frost.

Here are some top summer foods:

• Watermelon: It’s one of the most hydrating fruits for summer that highly helps boost your immune system. It’s also rich in vitamins A and C.
• Peaches are a great fiber source that helps keep our bodies regular.
• Blueberries, Blackberries, and Raspberries: They are a great source of fiber, vitamins C and K, antioxidants, and manganese.
• Tomatoes: Homegrown, freshly picked tomatoes have a great taste. They are perfect for preparing salads and sandwiches.
• Cucumbers: It’s an ideal vegetable for hot summer days due to its refreshing and cooling nature. It can be eaten raw or pickled and is a perfect addition to any meal.
• Peppers: They are a great summer vegetable that can be used in various dishes.

Winter Season 

There are many delicious fruits and vegetables in season during the winter months.

Here are the top winter fruits and vegetables:

• Turnips: It’s a tasty and nutritious vegetable rich in fiber.
• Kales are rich in Vitamin C and a great source of plant-based calcium that promotes strong bones and teeth.
• Parsnips: They are a great source of health-boosting Vitamin C.
• Leeks: They are rich in Vitamin K, which significantly helps reduce the risk of osteoporosis.
• Rutabagas are rich in antioxidants such as carotenoids and Vitamin C and E.

Spring Season

Spring is a season marked for new beginnings. It’s a perfect time to enjoy some peak delicious fruits and vegetables.

Here are some of the best spring produce to enjoy:

• Lemons and limes: What a great way to add zing to your glass of water or cooking. They are rich in Vitamin C and antioxidants that help boost your immune system.
• Grapefruit: It’s a perfect source of Vitamin C and fiber. It can help lower cholesterol levels.
• Apricots: They are a great source of potassium and fiber. They are also rich in Vitamin A and beta-carotene, which helps protect your eyesight.
• Asparagus: It’s a delicious vegetable rich in Vitamins A, C, and K.
• Peas: They are a great spring vegetable to add crunch to your meal. Peas are a good source of protein, vitamins A and C, and fiber.

Other great spring pick includes mangos, artichokes, pineapple, avocados, strawberries, and carrots.

Fall Season

Some of the popular fall harvests include:

• Apples: They are rich in fiber and antioxidants. They can help reduce the risk of heart disease and cancer.
• Sweet potatoes are a great source of Vitamin C, which helps boost immunity. They are also a good source of fiber and potassium, which helps regulate blood pressure.
• Pumpkins: They are an excellent source of beta-carotene and fiber. They help improve vision and reduce the risk of certain diseases.

Other nutritious in-season produce during the fall include Brussels sprouts, butternut squash, and pears.

It’s evident that seasonal foods have the best taste and provide our bodies with the most nutritional value. They offer us the vitamins and minerals our bodies need and allow us to enjoy the natural flavors of each season.

If you need further guidance on some essential foods that correspond to each season, you may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.