Seasonal food guide – July – Summer is here and it is time to enjoy the weather with fresh fruits and vegetables. We created a list of produce that is grown in the summer season. Seasonal food is important for both people and the environment. Consuming seasonal food regularly creates sustainable eating habits and reduces the environmental impact on the earth. 

Seasonality may be defined as either globally seasonal (created in the natural production season but eaten anywhere across the world) or locally seasonal (formed in the natural production season and consumed within a similar climatic zone). 

Below are the fresh vegetables and fruits for July, remember to cook fresh, eat local, and keep safe:

7 Fruits and Vegetables that May Be Eaten in July Season


1. Zucchini

Zucchini is a famous summer squash popular amongst home gardeners and farmer markets. It is filled with plentiful benefits such as; boosting energy, lowering blood sugar levels, improving eye health, slowing down aging, and improving digestion. Zucchini is rich in B-vitamins, especially folate, riboflavin, and B6 that help boost energy and reduce fatigue. Choose a zucchini with a firm and fresh skin.


2. Corn

Corn is a whole grain food rich in vitamin B12, folic acid, and iron which assist the body’s production of red blood cells. Numerous studies have shown that whole grain food lowers the risk of heart disease, stroke, cancer, type 2 diabetes, and obesity. Did you know that corn can grow to be many different colors such as red, orange, purple, blue, white, and black.


3. Apricot

Summer heat invites dehydration. Dehydration causes blood volume to drop, forcing the heart to work harder in order to pump blood. Staying hydrated is key to maintaining a balance of fluids in the body. Apricots are naturally high in water and are an excellent source of vitamin A and C. Furthermore, apricots contain several antioxidants which help protect the body against oxidative stress, which is linked with chronic disease.


4. Broccoli

Broccoli is loaded with vitamins, minerals, and fibers. Regular meal planning with broccoli can help lower blood sugar levels providing diabetic control. Some of the nutrients in broccoli such as; calcium, vitamin K, and phosphorus help maintain healthy bones. Moreover, antioxidants in broccoli can help to prevent some joint disorders.


5. Blueberries

Blueberries are the queens of Antioxidant Food. Not only can blueberries lower your risk of heart disease and cancer, they are also anti-inflammatory. Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits,” says Ann Kulze, MD, of Charleston S.C, author of Dr. Ann’s 10 Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. The darker the berry, the richer it is with antioxidants!


6. Fennel

Did you know that Ancient practitioners use fennel in natural medicine? Fennel is a Mediterranean plant that is commonly consumed due to its high nutritional and healthy benefits. Fennel contains fiber, potassium, magnesium, and calcium – all of which are essential to keeping a healthy heart. In addition, fiber is a nutrient known to reduce the risk of heart diseases such as high cholesterol.


7. Potatoes

America’s famous vegetable – potatoes. Potatoes were first domesticated in South America 10,000 years ago. Spanish explorers then introduced them to Europe in the early 16th century. A Potato can help maintain bone structure and strength from its iron, phosphorus, calcium, magnesium, and zinc. In addition, these elements were found to lower blood pressure. More, potatoes contain a nutrient called Choline which aids in muscle movement, mood, learning, and memory. 


July’s Recipes: