The Surprising Health Benefits of Eating Seasonally

Fresh strawberries in spring, watermelon in summer, squash in the fall eating seasonally isn’t just trendy; it’s a simple and effective way to support your health, your community, and the environment. When you align your meals with the natural growing cycles in your region, you’re doing more than following nature’s rhythm you’re giving your body what it needs, when it needs it.

So what exactly happens when you eat seasonally? Here’s how your body benefits and why this age-old practice is worth bringing back.

What Is Seasonal Eating?

Eating seasonally means choosing fruits and vegetables that are harvested at their natural peak in your local area. These foods are often fresher, more flavorful, and more nutrient-dense than those that are shipped from thousands of miles away.

While grocery stores now offer a wide variety of produce year-round, off-season items are often imported and stored for long periods sometimes losing taste and nutrients in the process.

As Judy Simon, MS, RDN, a registered dietitian at the University of Washington Medical Center, explains:

“Seasonal produce is allowed to stay on the tree, plant, or vine until it is fully ripened and mature. This provides us with more natural flavors and nutrients.”

Health Benefits of Eating Seasonally

1. Improved Nutrient Intake

Fruits and vegetables lose nutrients the longer they sit in storage or travel. Eating seasonally and ideally locally means you're consuming produce closer to the time it was harvested. This helps preserve vitamins like vitamin C, B vitamins, and antioxidants.

For example, one study found that spinach can lose 90% of its vitamin C content within 24 hours of being picked if not stored properly. Seasonal, freshly picked produce helps retain those important nutrients.

2. More Variety, More Health Benefits

Eating with the seasons naturally rotates your produce choices throughout the year. In spring, you might eat leafy greens and asparagus; in summer, tomatoes and berries; in fall and winter, root vegetables like sweet potatoes and beets.

This variety gives your body a broad spectrum of:

• Vitamins and minerals

• Phytonutrients (plant-based compounds that protect against disease)

• Dietary fiber

The Dietary Guidelines for Americans recommend adults eat 1.5–2 cups of fruit and 2–3 cups of vegetables daily, yet most adults fall short. Eating seasonally makes it easier and more enjoyable to meet those goals.

3. Better Hydration and Seasonal Adaptation

Nature has a way of providing what our bodies need. Summer fruits like watermelon, cucumber, and peaches help you stay hydrated in the heat, while winter vegetables like squash, yams, and root veggies provide more calories and grounding nutrients when it’s cold outside.

Sherry Gray, MPH, RD, a nutrition educator at the University of Connecticut, explains:

“It really enhances diet variety to shift with the seasons, because you don’t want to eat the same thing, week after week after week.”

Seasonal Produce Depends on Where You Live

What’s in season in California isn’t the same as what’s in season in Vermont. Climate and geography play a big role. Most state agriculture departments offer regional produce calendars to help you understand what’s growing near you.

Jennie Schmidt, MS, RD, a registered dietitian and farmer in Maryland, encourages people to explore:

“You can find freshly harvested produce at farm stands, farmers markets, and some grocery stores or go to a local farm that offers pick-your-own produce.”

Can Frozen and Canned Produce Still Be Healthy?

Yes and they’re great options when fresh isn’t available. In fact, many frozen or canned fruits and vegetables are processed within 24 hours of harvest, which helps lock in nutrients.

Just be mindful of:

• Added sodium in canned vegetables

• Added sugars or syrups in canned fruits

Look for versions labeled “no salt added” or “packed in water” when possible.

Final Thoughts: Seasonal Eating Is About More Than Health

Eating seasonally isn’t just good for you it’s also better for the planet. Local produce reduces transportation emissions and supports regional farmers. It also encourages a more mindful, intentional way of eating that connects you to the land and your community.

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