You know the feeling when you bite into a perfectly ripe strawberry that’s bursting with sweetness in the heat of summer?
Or when you feel the comfort of a warm, hearty squash soup on a cool fall evening?
These experiences aren’t just about taste. They tap into a deeper connection between our food and the natural rhythms of the year.
Eating with the seasons is a practice that our ancestors naturally followed. And we could learn something from them, as this way of eating offers several benefits for our health, our communities, and our planet.
What is seasonal eating?
For most of human history, people ate what was available locally and in season.
This meant a diverse diet that shifted throughout the year and was dictated by the natural growth and harvest cycles of plants and animals.
In our modern food system, it’s easy to find almost any fruit or vegetable year-round.
While this is convenient, it comes at a cost to our health and the environment.
Reconnecting with seasonal eating can bring us back into harmony with nature.
Why does seasonal produce taste better?
Have you ever noticed that a tomato picked fresh from a summer garden tastes far better than one bought in the middle of winter?
This isn’t just nostalgia; it’s science.
Fruits and vegetables harvested at their peak ripeness are bursting with flavor and also tend to be more nutrient-dense.
One study compared the nutrient content of organically and conventionally grown vegetables. It found that seasonal factors significantly influenced the levels of certain vitamins and antioxidants.
When produce is allowed to ripen naturally in the sun, it develops a richer profile of vitamins, minerals, and phytonutrients — the beneficial plant compounds that act as antioxidants and anti-inflammatory agents in our bodies.
However, produce grown out of season often needs artificial environments like greenhouses. It may also be harvested before it's fully ripe to withstand long-distance transportation.
This can mean a less flavorful and potentially less nutritious product.
Eating seasonally ensures we’re consuming fruits and vegetables at their nutritional prime, maximizing the health benefits we get from them.
The community benefits of eating seasonally
Choosing seasonal produce often means that you’re supporting local farmers. When you buy directly from farmers’ markets or local farms, you’re investing in your community and helping to sustain local economies.
Small-scale farmers usually prioritize sustainable farming practices, which can be better for the environment and the quality of the food they produce.
On top of that, buying locally reduces the environmental impact associated with the long-distance transportation of food.
Think about the fuel, emissions, and packaging involved in shipping produce across the country. Choosing seasonal, locally-grown food helps to minimize our carbon footprint and supports a more sustainable food system.
Seasonal eating aligns with your body
The types of foods that are in season often align with our body’s needs during that time of year.
For example, in the summer, when we need more hydration and lighter food, nature provides all kinds of juicy fruits like berries, melons, and cucumbers, as well as lighter vegetables like leafy greens and tomatoes.
These foods are high in water content and have cooling properties.
In the colder months, when our bodies need warmth and more substantial nourishment, we see an abundance of root vegetables like squash, potatoes, and carrots, as well as hearty fruits like apples and pears.
These foods are more grounding and can provide sustained energy.
Seasonal eating and gut health
A diet that’s rich in fruits and vegetables is key for a healthy gut microbiome. The trillions of microorganisms living in our digestive system play a vital role in our overall health, including:
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Immunity
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Digestion
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Mood
Eating seasonally naturally encourages a wider variety of plant-based foods throughout the year.
As different fruits and vegetables come into season, they bring with them unique types of fibers and phytonutrients that can feed different beneficial bacteria in our gut.
This seasonal variation can contribute to a more diverse and resilient gut microbiome, which has been linked to all kinds of health benefits
Why seasonal eating can mean fewer pesticides
When you choose seasonal, locally grown produce, you may also be reducing your exposure to pesticides.
Local farmers often use more sustainable practices and may use fewer synthetic pesticides compared to large-scale industrial agriculture that focuses on year-round production for mass markets.
Buying organic, seasonal produce further minimizes pesticide exposure, offering more health benefits.
How to get started with seasonal eating
Shifting to more seasonal eating doesn’t have to be an all-or-nothing deal.
Here are some easy tips to get started:
1. Visit farmers’ markets
Farmers’ markets are the best place to find fresh, seasonal produce directly from local farmers. Talk to the farmers to learn what’s currently in season and the best way to prepare it.
2. Join a CSA (communit-supported agriculture) program
CSAs allow you to subscribe to a local farm and get a regular box of seasonal produce throughout the growing season.
3. Plan meals around the seasons
Instead of deciding on a recipe and then sourcing ingredients, try it the other way around. Plan your melas based on what fruits and vegetables are currently in season.
4. Learn about local growing seasons
Familiarize yourself with the typical growing seasons in your area. This will help you make more informed choices when grocery shopping.
5. Preserve seasonal foods
When fruits and vegetables are at their peak and prices are lower, consider preserving them through:
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Canning
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Freezing
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Drying
This way, you can enjoy them later in the year.
6. Support local businesses
Choose restaurants and grocery stores that prioritize sourcing seasonal and local ingredients.
Eating with the seasons is more than just a wellness trend; it’s a way of reconnecting with the natural world and enjoying a wide range of benefits.
