🌞 What’s In Season This Summer (and Why It’s Good for You!)
Eating local, seasonal produce isn’t just a treat — it’s a wellness boost. Here’s what’s fresh during the North Carolina summer and how it helps nourish your body.
🍑 Fruits
Peaches – Rich in vitamins A & C, peaches support healthy skin and immune function. Their fiber also aids digestion.
Blueberries – Packed with antioxidants, especially anthocyanins, which support brain and heart health.
Blackberries – High in fiber, vitamin K, and manganese; great for bone health and digestion.
Watermelon – Super hydrating and full of lycopene, which supports heart health and may reduce inflammation.
Cantaloupe – Loaded with vitamin C and beta-carotene (vitamin A precursor), great for immune support and eye health.
Strawberries – Rich in vitamin C and antioxidants; may help regulate blood sugar and improve skin health.
Plums – Support digestive health and help manage blood sugar thanks to their fiber and polyphenols.
Figs – Provide natural sweetness along with calcium, potassium, and fiber.
Apples (early varieties) – Contain pectin, a fiber that supports gut health and may help lower cholesterol.
Muscadine & Scuppernong Grapes – High in resveratrol and antioxidants, which support cardiovascular health.
🌽 Vegetables
Sweet Corn – Good source of fiber, B vitamins, and antioxidants like lutein and zeaxanthin for eye health.
Tomatoes – Loaded with lycopene, which supports heart health and may protect against sun damage.
Zucchini & Yellow Squash – Low in calories and high in vitamin C, potassium, and hydration.
Cucumbers – Very hydrating and contain compounds that may help reduce inflammation.
Green Beans – Offer fiber, vitamin C, and folate — great for cell health and immunity.
Okra – Rich in fiber, vitamin C, and antioxidants; also supports gut health thanks to its mucilage.
Bell Peppers – Excellent source of vitamin C and beta-carotene; red varieties are the most nutrient-dense.
Hot Peppers – Contain capsaicin, which may boost metabolism and reduce pain and inflammation.
Eggplant – Rich in fiber and antioxidants like nasunin, which supports brain health.
Potatoes – Great source of potassium, B6, and complex carbohydrates for energy.
Onions – Offer anti-inflammatory and antimicrobial properties, plus prebiotics for gut health.
Garlic – Powerful immune booster with heart-protective allicin compounds.
Cabbage – Contains glucosinolates that may support detoxification and reduce cancer risk.
Kale & Swiss Chard – Nutrient-dense greens with vitamins A, C, K, and calcium for bones and immunity.
🌿 Herbs
Basil – Contains antibacterial compounds and anti-inflammatory antioxidants.
Cilantro – Rich in vitamin K and may help detox heavy metals from the body.
Mint – Soothes digestion and can help relieve headaches and nausea.
Rosemary – Supports memory and focus, has antimicrobial and anti-inflammatory effects.
Thyme – Rich in vitamin C and known for its immune-boosting and antimicrobial properties.
Oregano – Contains potent antioxidants and supports respiratory health.
Parsley – High in vitamins A, C, and K; supports bone health and detoxification.
Chives – Mild onion flavor with antioxidants and vitamin K for blood and bone health.
🥚🥩 Other Local Products & Benefits
Eggs – High-quality protein, choline for brain health, and lutein for eye protection.
Pasture-Raised Meats – Often contain more omega-3 fatty acids and fewer inflammatory fats.
Cheeses & Goat Milk – Provide calcium and probiotics for gut and bone health.
Local Honey – Can soothe allergies (especially if raw/local), and has antibacterial properties.
