Produce In Season: Why It Matters for Your Health, Wallet, and the Planet

Do you sometimes ask yourself, when faced with a variety of options at a farmers’ market, “Does it really make a difference if I buy produce in season?” Yes, it absolutely does. Research shows that seasonal produce can contain up to 50% more nutrients compared to out-of-season varieties, as they are harvested at their peak ripeness. From taste and nutrition to cost and environmental impact, eating produce in season is one of the simplest, most effective ways to enhance your diet, save money, and support sustainable farming.

Not only does seasonal eating help your health, but it also cuts down on transportation costs, reducing the carbon footprint of your meals. When produce is grown locally and in season, it doesn’t need to travel thousands of miles, which means fewer emissions from trucks, ships, or planes. Additionally, you’re likely to find that seasonal fruits and vegetables are more affordable, as they require less energy and resources to grow during their natural cycle.

Although eating seasonally requires some knowledge about which produce is available during different times of the year, it’s worth the effort. With recent events like the ongoing climate crisis and unpredictable weather patterns, what’s considered “in season” can fluctuate. Being mindful of these changes and buying from local farmers or regional markets helps promote agricultural sustainability and resilience in your community.

By understanding which fruits and vegetables are in season, you can make informed choices that benefit your health, your wallet, and the planet.

What’s In Season Right Now? 

In general, here’s a breakdown of seasonal produce in North America, including Canada:

The rise of the farm-to-table movement has made seasonal eating more accessible. In fact, the American Farm Bureau reports that more farmers’ markets are popping up in urban areas, offering city dwellers access to fresh, seasonal produce. Additionally, services like Misfits Market and Imperfect Foods now deliver seasonal produce directly to consumers, further popularizing seasonal eating even for those without easy access to farms.

The Benefits of Eating Produce in Season

Better Taste and Quality

When fruits and vegetables are harvested in their natural season, they’re at their peak in flavor. Just think about the sweetness of strawberries in the summer versus their dull taste in winter. Seasonal produce is fresher and often has a superior texture and taste because it’s harvested at the right time, not forced to grow out of season in artificial environments.

Higher Nutritional Value

According to a study published by the Journal of Agricultural and Food Chemistry, produce that is harvested in season is more nutrient-dense. Freshly picked fruits and vegetables have higher levels of vitamins, minerals, and antioxidants compared to their off-season counterparts that might have traveled thousands of miles. Registered dietitian and nutrition expert Dr. Julie Garden-Robinson explains, “The fresher the produce, the more nutrients it retains. By the time out-of-season produce reaches your table, much of its vitamin content is depleted.”

More Affordable

Have you ever noticed how strawberries are cheaper in the summer but cost double or triple in the winter? That’s because produce in season is more abundant, reducing the cost. When foods are out of season, they must be imported or grown in costly conditions, leading to higher prices for consumers. Recent data from The Economic Research Service of the USDA shows that eating seasonally can reduce grocery bills by up to 25%, especially for families who rely on fruits and vegetables as dietary staples.

Environmentally Friendly

Purchasing in-season produce helps reduce the carbon footprint of your food. When you eat fruits and vegetables that are in season, there’s less need for transportation, refrigeration, and artificial ripening methods, all of which contribute to greenhouse gas emissions. The Environmental Working Group (EWG) reports that eating locally and seasonally is one of the most effective ways to reduce your personal environmental impact. “Local, seasonal produce requires less energy for transport and storage, making it an eco-friendly choice,” says EWG President Ken Cook.

How to Incorporate Seasonal Produce Into Your Diet

Plan Your Meals Around What’s Available

Meal planning around seasonal produce is a fun and cost-effective way to ensure you’re eating fresh, healthy foods. Not only does it encourage creativity in the kitchen, but it also ensures variety in your diet. For example, in the fall, you might focus on soups and stews packed with root vegetables like carrots, parsnips, and sweet potatoes. In the summer, you can enjoy light salads featuring cucumbers, tomatoes, and fresh herbs.

Visit Farmers’ Markets or Subscribe to a CSA

Shopping at your local farmers’ market is one of the best ways to ensure you’re buying seasonal, locally grown produce. A growing trend is subscribing to a Community Supported Agriculture (CSA) program, where you pay a local farmer upfront for a weekly or bi-weekly box of fresh, in-season produce. The popularity of CSAs has surged in recent years, with programs in the U.S. growing by 9% in 2023 alone, according to the National Sustainable Agriculture Coalition.

Use Seasonal Produce in Bulk Cooking

A popular trend in recent years is bulk cooking with seasonal produce, especially as more people try to save time and money. Preparing large batches of soups, casseroles, or stews that use fresh, in-season veggies can make meal prep easier while preserving the nutritional value of your meals. Freeze leftovers or store them in the fridge for quick, healthy meals throughout the week. Need help planning meals for the whole week, refer to our article:How to Cook Once and Eat All Week: Batch Cooking

Many health experts and environmental advocates have long championed the benefits of eating produce in season. Mark Bittman, renowned food journalist and author, states, “There’s a real power in eating seasonally—not just for your health, but for the environment and local economies. Seasonal eating is the simplest way to live in harmony with nature’s cycles.”

Additionally, experts like Marion Nestle, a professor of Nutrition and Food Studies, agree that shifting consumer demand towards seasonal produce can drive changes in the agriculture industry. “When people choose to eat in season, they not only support local farmers but also reduce the need for extensive transportation and storage of food, which has a significant environmental cost,” she explains.

Recent Events and Climate Change Impacting Seasonal Produce

With the growing threat of climate change, our food systems are being affected, and what we consider “in season” is changing. Unpredictable weather patterns have shifted growing seasons for certain crops, leading to shortages and higher prices. In 2022, for example, California, one of the leading agricultural states in the U.S., experienced a severe drought that affected the availability of produce like lettuce and tomatoes, which drove up prices nationwide. Europe has also faced its own challenges, particularly in the production of olive oil. In 2023, Spain, the world’s largest olive oil producer, saw its worst drought in decades, drastically reducing olive yields by as much as 50%. This caused a sharp rise in olive oil prices globally, impacting both consumers and industries reliant on this staple product.

As extreme weather events become more frequent, such disruptions in food supply chains may continue, making it even more important to adapt our eating habits to what is locally and seasonally available.

According to the United Nations Food and Agriculture Organization (FAO), adapting to these changes will require innovative agricultural practices, but for consumers, it will also mean becoming more aware of what is genuinely “in season” based on regional conditions.

The Future of Seasonal Eating: Sustainable Agriculture and Technology

Technology is also helping consumers connect with seasonal produce in new ways. Apps like Seasonal Food Guide and Harvest to Home now provide real-time updates on what’s in season based on your location, making it easier than ever to make informed food choices. This trend toward tech-driven sustainable eating has gained significant traction, especially among millennials and Gen Z, who are leading the charge toward more ethical, eco-conscious consumption habits.

Conclusion

Choosing to eat produce that’s in season isn’t just a trend—it’s a way to improve your health, reduce your grocery bills, and support a more sustainable food system. The next time you’re at the store or the farmers’ market, take a moment to ask yourself what’s in season and make a choice that benefits you and the planet.

Whether you’re roasting fall vegetables or tossing together a refreshing summer salad, there’s something uniquely satisfying about knowing your food was grown with the rhythms of nature. So why not start today? Embrace seasonal eating and see the difference it makes in your life.

Citations:

1. Journal of Agricultural and Food Chemistry. “Nutritional Content of Seasonal vs. Non-Seasonal Produce.”
2. Garden-Robinson, Julie, Ph.D., R.D., L.R.D. “Nutritional Benefits of Fresh Produce.” North Dakota State University Extension.
3. Economic Research Service, USDA. “Eating Seasonally to Save Money on Groceries.”
4. Environmental Working Group (EWG). “Sustainable Eating and Reducing Your Carbon Footprint with Local Produce.”
5. National Sustainable Agriculture Coalition. “The Rise of CSA Programs in the U.S.”
6. United Nations Food and Agriculture Organization (FAO). “Climate Change and its Impact on Global Food Systems.

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7 Superfoods fruits and vegetables How to Cook Once and Eat All Week: Batch Cooking Preparing Healthy Snacks on a Budget Reducing Food Waste to Save Money: A Simple Guide