T O TA L H E A LT H AC C E L E R AT OR

SEASONAL
FOODS
 Walking through the produce section of your local super-
market, you might be a little confused about the concept of
SEASONAL “seasonal food,” since every type of food is available, year
FOODS round. You can buy strawberries in the winter and pumpkin
in the spring, completely outside of their natural growing
cycles.

So why should you buy seasonal local produce? Well, better taste and
improved freshness are the most obvious advantages. When a fruit or
vegetable is shipped from a faraway location, it is picked before it can
mature, which has a negative effect on its flavor, juiciness, and aroma.
Think about a time you picked your own apples and the whole field was
scented with the aroma of ripe fruit. These local apples were probably less
expensive than the tasteless ones in the supermarket that came from
thousands of miles away.

Seasonal local produce is healthier than out-of-season ingredients, too,

because shipping can degrade vitamins and nutrients. For example, studies
conducted in Japan found that there was three times as much vitamin C in
spinach harvested in season compared to spinach picked in the winter.
Rotating your diet season to season and including a variety of ingredients
can reduce the potential of developing sensitivities to foods and can
expose you to a broad range of nutrients. Locally grown produce is not
usually coated with preservatives such as wax to prevent spoilage.
Obviously, the list of seasonal produce will change depending on your
location, so take a look online to see what you can purchase in your area at
any given time.

The following chart is a handy general reference for North America to give
you an idea of the incredible array of seasonal fruits and vegetables
available.

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 SEASONAL FOODS

Season Fruits and Vegetables

Spring Apricot Broccoli Honeydew Mushroom Rhubarb
Artichoke Broccolini Jicama Onion Shallot
Arugula Cauliflower Kiwi Oranges Spinach
Asparagus Chives Leek Papaya Strawberry
Avocado Collard greens Lemon Parsnip Turnip
Banana Fennel Lettuce Pineapple Vidalia onion
Belgium endive Fiddlehead Lime Radicchio Watercress
Beet greens Grapefruit Mango Red leaf lettuce Zucchini
Bok choy

Summer Apricot Boysenberry Elderberry Mushroom Radish

Arugula Broccoli Endive Nectarine Raspberry
Asian pear Broccolini Fig Okra Red leaf lettuce
Avocado Cabbage Grape Onion Shallot
Banana Carrot Honeydew Papaya Strawberry
Beet greens Cantaloupe Leek Parsnip Summer squash
Bell peppers Celeriac Lemon Passion fruit Swiss chard
Blackberry Celery Lettuce Peach Turnip
Black currant Cherry Limes Pineapple Watermelon
Blueberry Cucumber Loganberry Plum Zucchini
Bok choy

Fall Acorn squash Broccoli Cranberry Lemon Pumpkin

Apple Broccolini Endive Lettuce Quince
Arugula Brussels sprout Figs Mushroom Radicchio
Asian pear Butter lettuce Grape Onion Radish
Avocado Butternut squash Jicama Papaya Shallot
Banana Cabbage Kale Parsnip Sweet potato
Belgium endive Carrot Kohlrabi Passion fruit Swiss chard
Bell peppers Cauliflower Kumquat Pear Turnip
Beet greens Celeriac Leek Pomegranate Winter squash
Bok choy Celery

Winter Acorn squash Cabbage Fennel Lettuce Persimmon

Avocado Carrot Garlic Mushroom Pineapple
Banana Cauliflower Grapefruit Onion Pomegranate
Belgium endive Celeriac Jicama Orange Shallot
Beet greens Celery Kale Papaya Sweet potato
Bok choy Clementine Kiwi Parsnip Tangerine
Broccolini Collard greens Leek Passion fruit Turnip
Brussels sprout Date Lemon Pear Winter squash
Butternut squash