Eat seasonally this summer to support local growers and enjoy nutritious produce

In B.C., summer offers a wide variety of delicious produce that’s perfect for meals and snacks.

“One place you can find a variety of great produce, in many forms, is at your local retail outlet, like a grocery store. Some produce is picked before it is ripe so that it arrives at the grocery store at its peak ripeness,” says Donna Whitham, public health dietitian, Fraser Health. “Canned and frozen vegetables and fruits, on the other hand, are often picked at their peak ripeness and then preserved.”

Fresh, frozen and canned fruits and vegetables all offer similar nutritional value and are important sources of fibre, vitamins and minerals. Eating a variety helps ensure you get a full range of nutrients. When choosing frozen or canned options, check the Nutrition Facts Table and choose products with little or no added sugar, salt or fat.

You can also preserve fruits and vegetables yourself by canning or freezing them maintain their flavour and nutrition to enjoy throughout the year. Visit HealthLink BC for safety tips about home canning.

Here are eight locally grown summer fruits and vegetables to enjoy this summer:

1. Berries: Berries like blueberries and strawberries are rich in antioxidants, fibre and vitamin C. Antioxidants in colourful fruits and vegetables help protect against chronic diseases. Fibre supports digestion and may lower the risk of conditions like heart disease, type 2 diabetes and cancer. Vitamin C aids in iron absorption and helps strengthen the immune system. Enjoy berries fresh, with yogurt or in smoothies. 
2. Cherries: These sweet fruits contain antioxidants and are a source of vitamin C and potassium. Potassium is important for supporting nerves and muscles and preventing high blood pressure. Gently squeeze the cherries for their firmness – those that are plump generally are sweet and juicy. 
3. Tomatoes: Tomatoes are one of the most versatile summer vegetables that are also a good source of vitamin C and potassium. Try tomatoes fresh in salads or cooked into sauces. Tomatoes come in different varieties. Look for them at farmers’ markets and local grocery stores. 
4. Zucchini: Summer squash is a source of vitamin A, which is important for healthy eyes, bones, teeth and skin. Zucchini can be grilled, sautéed, baked into muffins or spiralized into noodles. 
5. Leafy greens: Lettuce and other greens like kale, spinach and arugula are filled with folate, iron and vitamin K. Folate supports red blood cell production, iron helps carry oxygen through the body and vitamin K aids blood clotting and bone health. These greens grow well in B.C. during summer and are great in cool, refreshing salads. 
6. Swiss chard: Nutrient-dense and a source of magnesium, swiss chard has an important nutrient for building bones and teeth, supporting nerves and muscles to work, and fighting infection. Swiss chard is versatile and can be used in soups, salads or stir-fried.
7. Carrots: They contain beta-carotene, a red-orange pigment your body converts to vitamin A. They also provide potassium and vitamin K. Enjoy them raw in salads, with dip or grilled to bring out their natural sweetness.
8. Beets: Beets are not only an excellent source of folate but also an excellent source of manganese, a mineral that supports enzymes involved in digestion, bone formation and blood clotting. Beets can be steamed, roasted, boiled, eaten raw or used as a natural food dye thanks to their bright pigment.

You can find these seasonal items at farmers’ markets and local grocery stores. To learn more about what is in season and explore recipes, visit Buy BC – What’s in Season.  

“Eating seasonally can make a big impact on your health, and if you buy locally grown fruits and vegetables, you also support local farmers and your local community,” Donna adds.