The information provided on this website is intended for general informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It does not take into account a person’s individual or specific health needs, including but not limited to, health status, allergies, medical conditions, prescribed medications and/or health supplements. You should always consult with your medical doctor or other qualified health provider to discuss your individual health needs.
A Guide to Eating Seasonally
Seasonal eating involves consuming foods that are harvested at their peak during specific times of the year. This practice aligns our diet with the natural growing cycles of fruits, vegetables, and other fresh produce, offering fresher, more nutritious options that are often more flavourful and environmentally sustainable.
In this health insight we take a look at the benefits associated with eating seasonally, provide tips to eat seasonally, consider challenges and provide recommendations and conclude by providing a list of fresh produce broken down by season.
Benefits of Eating Seasonally
Eating seasonally provides several benefits in terms of food quality and health benefits. Seasonal eating is also sustainable, it offers economical benefit to farmers and it’s also good for the planet. The top five benefits are detailed below:
Nutritional value: Foods harvested in season are typically more nutrient-dense. For instance, strawberries picked at their peak contain higher levels of vitamins and antioxidants compared to those grown out of season.
Flavour and freshness: Seasonal produce tends to be fresher and more flavourful. Tomatoes, for example, are juicier and sweeter when eaten in the summer.
Environmental impact: Eating seasonally reduces the need for long-distance transportation and extensive use of resources, lowering the carbon footprint associated with food production.
Cost-effectiveness: Seasonal foods are often less expensive because they are more abundant and require fewer resources to produce and transport.
Support for local farmers: Buying seasonal foods from local farmers' markets supports the local economy and small-scale agriculture.
Tips for Eating Seasonally
If you are new to the concept of seasonal eating and don’t know where to start. We provide five tips to get you on your way.
Visit Farmers' Markets: These markets often sell produce that is in season and locally grown. Visit this link to find local produce and farmers’ markets near you.
Join a CSA (Community Supported Agriculture): CSA programs offer seasonal produce boxes delivered directly from local farms. Visit this link to learn more.
Grow your own: Plant a small garden or even a few pots with seasonal vegetables and herbs.
Learn to preserve: Canning, freezing, and drying seasonal produce can extend its availability throughout the year.
Cook with the seasons: Adapt your recipes to include seasonal ingredients, exploring new dishes that highlight the flavours of each season.
Challenges and Recommendations
Eating Seasonally, whilst a great concept, it can present some challenges. Here we provide three primary challenges and offer three recommendations to overcome these three challenges.
Limited availability: In some regions, the variety of seasonal produce can be limited. Exploring different cooking methods and recipes can help make the most of available ingredients.
Adjustment period: Shifting to a seasonal diet can require changes in shopping and meal planning habits. Start gradually by incorporating a few seasonal items into your regular diet.
Climate variability: Some areas experience harsh climates that limit the growing season. In such cases, supporting greenhouses and indoor farming initiatives can help maintain a supply of fresh produce year-round.
Spring
Fruits
Apple*, asparagus, avocado, banana, blueberries (start of Nov.), cantaloupe, cherry, cumquat, grapefruit, honeydew, lemon, lime, loquat, lychee, mandarin*, mango, mulberries, orange*, papaya, pepino, pineapple, rhubarb, strawberries, starfruit, tangelo, watermelon.
Vegetables
Artichoke*, asian greens*, avocado, beans*, beetroot, broccoli, brussels sprouts, cabbage, carrot, cauliflower, celery, corn, daikon, eggplant, fennel, leek, lettuce, mushrooms*, okra, onion, parsnip, peas, potato, pumpkin, radish, shallot, silverbeet, spinach, spring onion, squash, swede, sweet potato, tomato, turnip, watercress, witlof, zucchini
Herbs & Spices
Basil, chervil, chilli, chives, coriander, dill, garlic, ginger, lemongrass, makrut lime (leaves), mint, oregano, parsley, rosemary, sage.
Spring Varieties
Apple* lady william, artichoke* globe, jerusalem, asian greens* bok choy, choy sum, gai laan, wombok, beans* broad, green, mandarin* ellendale, imperial, murcot, orange* blood, seville, valencia.
Summer
Fruits
Apple*, apricot, banana, blackberries, blueberries, boysenberries, cantaloupe, cherries, currants, fig, grapefruit, grapes, honeydew, lemon, loganberries, lychee, mango, mulberries, nectarine, orange*, passionfruit, peach, pear*, plum, pineapple, rambutan, raspberries, rhubarb, strawberries, tamarillo, watermelon.
Vegetables
Asparagus, avocado, beans*, beetroot, cabbage, capsicum, carrot, celery, corn, cucumber, daikon, eggplant, leek, lettuce, okra, onion, peas, potato, radish, shallot, silverbeet, snow peas, spring onion, squash, sugar snaps, tomato, watercress, zucchini, zucchini flower.
Herbs & Spices
Apple mint, basil, chervil, chilli, chives, coriander, dill, garlic, ginger, lemongrass, makrut lime (leaves), mint, oregano, parsley, rosemary, sage, tarragon, Thai basil, thyme, Vietnamese mint.
Summer Varieties
Apple* gravenstein, beans* butter, green, orange* valencia, pears* bartlett, william.
Autumn
Fruits
Avocado, apple*, blackberries, banana, cumquat, custard apple, feijoa, fig, grapefruit, grapes, guava, kiwi fruit, lemon, lime, mandarin*, mango, mangosteen, nashi, orange*, papaya, passionfruit, peach, pear*, persimmon, plum, pomegranate, prickly pear, quince, rambutan, raspberries, rhubarb, strawberries, tamarillo.
Vegetables
Artichokes, Asian greens* avocado, beans*, beetroot, broccoli, brussels sprouts, cabbage, capsicum, carrot, cauliflower, celery, corn, cucumber, daikon, eggplant, fennel, leek, lettuce, mushrooms*, okra, onion, parsnip, potato, pumpkin, shallot, silverbeet, spinach, spring onion, squash, swede, sweet, potato, tomato, turnip, watercress, witlof, zucchini.
Herbs & Spices
Basil, chervil, chilli, chives, coriander, dill, garlic, ginger, lime, lemongrass, makrut lime (leaves), mint, oregano, parsley, rosemary, sage, tarragon, thyme.
Autumn Varieties
Apple* aba, bonza, braeburn, cox’s orange pippins, fuji, gala, golden delicious, granny smith, jonagold, jonathan, mutso, pink lady, red delicious, snow, sundowner, artichoke* jerusalem, asian greens* bok choy, choy sum, gai laan, wombok, beans* borlotti, butter, green, mandarin* imperial, mushrooms* field, pine, slippery jacks, orange* navel, valencia, pear* beurre bosc, howell, josephine, packham, red sensation, williams.
Winter
Fruits
Apple*, avocado, cumquat, custard apple, feijoa, grapefruit, kiwi fruit, lemon, lime, mandarin*, nashi, orange*, pear*, persimmon, pineapple, quince, rhubarb, tamarillo, tangelo.
Vegetables
Asian greens*, avocado, broccoli, broccolini, broad beans, brussels sprouts, cabbage, capsicum, carrot, cauliflower, celeriac, celery, cucumbers, eggplants, fennel, horseradish, kale, kohlrabi, leek, mushrooms, okra, onion, parsnip, potato, pumpkin, radish, shallot, silverbeet, spinach, spring onion, swede, sweet potato, turnip.
Herbs & Spices
Ginger, coriander, dill, ginger, mint, oregano, parsley, rosemary.
Winter Varieties
Apple* bonza, braeburn, cox’s orange pippins, fuji, gala, golden delicious, granny smith, jonagold, jonathan, lady williams, mutso, pink lady, red delicious, snow, sundowner, asian greens* bok choy, choy sum, gai laan, wombok, mandarin* ellendale, imperial, murcot, orange* blood, navel, seville, pear* beurre, bosc, Josephine, packham.
Note: Some fruit and vegetable varieties can be grown outside of their usual season by being grown in hot houses/greenhouses. Sometimes flavours can be compromised, but they are still available locally. e.g. tomatoes, eggplants, capsicum, berries and herbs such as basil.
Seasonal eating not only enhances your diet with fresher, tastier, and more nutritious foods but also promotes a more sustainable and eco-friendly lifestyle. By aligning our consumption with the natural rhythms of the earth, we can enjoy the rich variety each season has to offer while supporting local agriculture and reducing our environmental impact.
The information provided on this website is intended for general informational purposes only. It is not intended to be a substitute for professional medical advice.
Schedule an appointment with a Naturopathic Practitioner at Optimal Vitality to learn more about how naturopathy can support you on your health journey.