Do you ever want to cook using in-season produce but find yourself unsure what, exactly, is in season? Check out the table below, and get creative with a few of the fruits and vegetables that grow in June and July! Try using some to make a seasonal salad, cook fresh vegetables on the grill or simply enjoy some raw to stay cool and healthy.
|
In-Season Fruits/Vegetables |
Vitamins, Nutrients and Health Benefits Provided |
|
Asparagus |
· Folate: produces healthy red blood cells, helps break down amino acids in high amounts and is supportive during rapid growing periods like pregnancy and fetal development · Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves · Vitamin E: antioxidant that helps protect cells from free radicals · Potassium: maintains normal levels of fluid inside cells, helps contract muscles and regulates normal blood pressure |
|
Broccoli |
· Vitamin A: increases production and activity of white blood cells, supports bone health and regulates cell growth
· Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves · Folate: produces healthy red blood cells, helps break down amino acids in high amounts and is supportive during rapid growing periods like pregnancy and fetal development · Iron: helps maintain healthy blood · Fiber: helps regulate hunger, blood sugar and the body’s use of sugars · Potassium: maintains normal levels of fluid inside cells, helps contract muscles and regulates normal blood pressure ·Omega-3 fatty acids: important to the function of receptors in cell membranes and in making hormones that regulate blood clotting, inflammation, and contraction and relaxation of artery walls |
|
Cabbage |
· Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves
· Vitamin K: makes proteins that are needed for blood clotting and bone building · Potassium: maintains normal levels of fluid inside cells, helps contract muscles and regulates normal blood pressure · Folate: produces healthy red blood cells, helps break down amino acid in high amounts and is supportive during rapid growing periods like pregnancy and fetal development · Fiber: helps regulate hunger, blood sugar and the body’s use of sugars |
|
Cherries |
· Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves
· Potassium: maintains normal levels of fluid inside cells, helps contract muscles and regulates normal blood pressure · Fiber: helps regulate hunger, blood sugar and the body’s use of sugars |
|
Kale |
· Omega-3 fatty acids: important to the function of receptors in cell membranes and in making hormones that regulate blood clotting, inflammation and contraction and relaxation of artery walls
· Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves · Vitamin E: antioxidant that helps protect cells from free radicals · Vitamin K: makes proteins that are needed for blood clotting and bone building |
|
Radishes |
· Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves |
|
Snap Peas |
· Vitamin A: increases production and activity of white blood cells, supports bone health and regulates cell growth
· Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves · Vitamin K: makes proteins that are needed for blood clotting and bone building · Manganese: helps amino acids, cholesterol, glucose and carbohydrates metabolize, aids in bone formation, reproduction and immune responses and assists vitamin K with blood clotting and hemostasis · Folate: produces healthy red blood cells, helps break down amino acid in high amounts and is supportive during rapid growing periods like pregnancy and fetal development · Fiber: helps regulate hunger, blood sugar and the body’s use of sugars · Iron: helps maintain healthy blood |
|
Strawberries |
· Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves
· Manganese: helps amino acids, cholesterol, glucose and carbohydrates metabolize, aids in bone formation, reproduction and immune responses and assists vitamin K with blood clotting and hemostasis · Potassium: maintains normal levels of fluid inside cells, helps contract muscles and regulates normal blood pressure · Folate: produces healthy red blood cells, helps break down amino acid in high amounts and is supportive during rapid growing periods like pregnancy and fetal development |
|
Tomatoes |
· Vitamin A: increases production and activity of white blood cells, supports bone health and regulates cell growth
· Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves · Vitamin K: makes proteins that are needed for blood clotting and bone building · Potassium: maintains normal levels of fluid inside cells, helps contract muscles and regulates normal blood pressure · Lycopene: antioxidant that helps eliminate free radicals which are able to damage DNA and other cell structures · Manganese: helps amino acids, cholesterol, glucose and carbohydrates metabolize, aids in bone formation, reproduction and immune responses and assists vitamin K with blood clotting and hemostasis · Fiber: helps regulate hunger, blood sugar and the body’s use of sugars |
|
Zucchini |
· Vitamin B2: helps cells grow, increases energy production and helps breakdown fats and medications
· Vitamin B6: helps breakdown proteins, carbohydrates and fats and supports the immune system and brain health · Vitamin C: controls infections, aids in wound healing and helps make collagen, hormones and chemicals that create messengers in the brain and nerves · Potassium: maintains normal levels of fluid inside cells, helps contract muscles and regulates normal blood pressure |
For more, use this Seasonal Food Guide to explore the in-season fruit and vegetables in your region. Just choose your state and month, and enjoy!
by Alexandra Hoppman