SEASONAL FOODS: TASTE THE STORY OF YOUR LAND

Stela Nicol
Aug 1
5 min read

Updated: Sep 10

I still remember the burst of sweetness from a sun-warmed cherry in late July, tasting like the definition of summer. Or a crisp apple on an autumn walk when the air itself feels golden. These moments linger. They remind us that food isn’t just fuel, it’s memory, place, and season woven together.

We can buy strawberries in December and avocados year-round. That’s convenient, and sometimes wonderful. But a gentle shift toward what’s in season where you live brings back a sense of rhythm without banning every imported mango.

Why Seasons Matter

Think of seasonal eating as “local-first” rather than “local-only.” It’s about making the foods that naturally thrive around you your everyday stars, while still enjoying imports in balance.

One of the biggest reasons to eat seasonally is freshness. Crops harvested at their peak tend to have more vitamins and minerals than those picked early, stored, or shipped long distances. A study published in the Journal of the American College of Nutrition (2004) compared USDA nutrient data from 1950 and 1999 for 43 garden crops and found statistically reliable declines in six nutrients: protein, calcium, phosphorus, iron, riboflavin, and vitamin C, ranging from about 6% to 38%. (link)

While modern farming plays a role, so does the long storage and transport that come with eating out-of-season produce.

So eating seasonally isn’t just about tradition; it’s one way of getting food closer to its peak nutritional value, when it’s meant to be eaten. Our bodies, just like our environment, still respond to the calendar.

A Quick, Practical Map

Think of this as a broad seasonal compass rather than a rulebook. Exact timing varies by country, climate, and even region within the same country. The best guide will always be your local farmers’ market.

SPRING

Spring represents renewal, and the season brings a variety of fresh, vibrant greens and tender vegetables.

Vegetables: Asparagus, artichokes, radishes, peas, spinach, leeks, and spring onions.
Fruits: Strawberries, cherries, apricots, and rhubarb.

Why it’s beneficial: Spring produce is light and detoxifying, perfect for shedding winter sluggishness and rejuvenating your body.

SUMMER

Summer is the season of abundance, offering a variety of juicy, hydrating fruits and vegetables.

Vegetables: Zucchini, bell peppers, cucumbers, eggplant, and corn.
Fruits: Watermelon, peaches, nectarines, mangoes, berries, and figs.

Why it’s beneficial: These foods are rich in water content, helping you stay hydrated and cool during hot weather.

FALL

Autumn signals the arrival of hearty, grounding produce perfect for cozy dishes.

Vegetables: Pumpkins, squash, sweet potatoes, carrots, and beets.
Fruits: Apples, pears, cranberries, pomegranates, and grapes.

Why it’s beneficial: Autumn foods are high in fiber and antioxidants, supporting digestion and immune health as the weather cools.

WINTER

Winter brings robust, nutrient-dense produce that thrives in colder climates.

Vegetables: Brussels sprouts, kale, cabbage, turnips, and parsnips.
Fruits: Oranges, grapefruits, lemons, and kiwis.

Why it’s beneficial: Winter produce tends to be rich in vitamin C and other nutrients that bolster the immune system during flu season.

No matter where you are, the pattern is similar: light foods in spring, juicy foods in summer, hearty harvests in autumn, and grounding staples in winter.

Beyond Fruits and Vegetables: Seasonal Eating for Other Foods

While produce is the focus of seasonal eating, it’s worth noting that other foods also have seasonal patterns:

Seafood: Different fish and shellfish are available during specific times of the year. For example, wild salmon is in season during the summer months.
Herbs: Fresh herbs like basil thrive in summer, while rosemary and thyme are more common in colder months.
Dairy and Meat: Grass-fed meats and dairy products often taste better during seasons when animals graze on fresh pastures.

What About Imports

Please keep them! The goal isn’t to give up beloved foods; it’s to center on what your land is offering now. A balanced way to think about climate impact:

Transport is potentially a relatively small slice of most foods’ total footprint, so “local” doesn’t automatically mean “lowest-carbon.” What you eat (and how it’s produced) usually matters more than distance.
Exception: air-freighted, highly perishable produce (think out-of-season berries or asparagus flown in) can be very carbon-intensive, roughly ~50× higher per tonne-kilometer than shipping by sea. (link)

So, if a mango brings you joy now and then, enjoy it. Just let nearby, in-season foods be your everyday stars.

Health, Culture, and the Little Rituals that Root Us

Eating with the seasons isn’t only about nutrients. It’s about the feeling of belonging: buying peppers in late summer, simmering beans in winter, or sharing cherries that stain your fingers. Seasonal markets are a living map of climate and culture, even as imports supplement what doesn’t grow locally.

And because freshness matters, a small habit of asking farmers where and when something was harvested can nudge you toward produce that tastes better and may hold more of what your body needs right now.

Try this “local-first” routine

Plan Meals Around Seasonal Ingredients: Build your meals based on what’s in season at your market. This approach encourages variety and helps you explore new recipes and cooking methods.
Swap smart: If you crave something that’s likely flown, choose a lower-impact cousin (frozen berries from a nearer country instead of fresh flown ones, for example).
Preserve Seasonal Bounty: If you love summer berries or autumn squash, consider freezing, canning, or fermenting them to enjoy their flavors year-round.
Cook the calendar: Summer = fresh salads and chilled soups; autumn = roasted squash and peppers; winter = stews with beans and cabbage; spring = herby omelets and pea dishes.
Preserve the surplus: Bottle peppers, make tomato passata, freeze plum compote, let summer travel with you into winter.

Seasonal eating is less about rules and more about rhythm, tuning in to your body, your market, and the seasons around you. It’s an invitation to savor what’s here and now, while still enjoying the occasional treat from far away.

“Eat with the seasons, live with the land.” Unknown

So I’ll leave you with this thought: Which seasonal food, wherever you are, feels like home every time you taste it?

Wellness "Wisdom", Continued ...

The information provided in this post is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional consultation. Please consult a healthcare provider before making any significant changes to your diet, exercise, or wellness routine to ensure they align with your individual needs and circumstances.