“Eating seasonally and locally naturally encourages us to enjoy a greater variety of fruits and vegetables throughout the year. Beyond their exceptional flavor, that diversity provides a broader range of nutrients — an important foundation for long-term health.”
—Jeanne Rosner, MD, Founder of the SOUL Food Salon, @soulfoodsalon
Summer is in full swing, bringing with it some of the year's best produce. From juicy tomatoes and crisp sweet corn to mouthwatering peaches and fresh berries, this season has a lot to offer. It’s also the perfect time to embrace seasonal eating — a great way to get better flavor, add more variety to your diet, and make the most of fresh produce.
Why Does Seasonal Produce Taste Better?
There’s a reason a perfectly ripe summer peach tastes so much better than one purchased in the middle of winter. Fruits and vegetables grown during their natural season often have more time to ripen before they’re harvested, allowing their flavors, natural sugars, aromas, and textures to develop fully.
Additionally, produce grown locally travels a shorter distance and doesn’t need to withstand long periods of transportation and storage. This means it may be harvested closer to peak ripeness, when it’s most flavorful.
One of the easiest ways to find seasonal produce is to visit a local farmers market, where you can typically find fruits and vegetables harvested just days before they’re sold. Grocery stores can also carry locally grown items, oftentimes highlighting what’s in season in your area.
Can Seasonal Produce Be More Nutritious?
Locally-grown, in-season produce doesn’t only taste better — it may also be more nutritious.
The nutritional value of fruits and vegetables can begin to change after harvest. Some nutrients are naturally sensitive to time, temperature, light, and storage conditions, meaning they may gradually decline while produce is transported or stored before reaching your plate.1 That being said, recently harvested crops available at farmers markets and nearby grocery stores can have a nutritional advantage over items that have traveled long distances or been stored for extended periods.
Of course, nutrient levels can vary depending on the type of produce, growing conditions, harvest timing, and how it is handled after harvest. But choosing fresh, seasonal foods — especially those grown close to home — can be one way to enjoy produce when both its flavor and nutritional value are at their best.
How Seasonal Eating Adds More Variety
Eating the produce that’s in season also encourages variety. As different fruits and vegetables come into season throughout the year, your grocery list naturally changes along with them.
That variety matters. Different plant foods provide various combinations of vitamins, minerals, fiber, and beneficial plant compounds. By regularly eating a wider range of fruits and vegetables, you encourage a more balanced, nutrient-rich dietary pattern that is great for both your gut and brain.2
Rather than buying the same produce week after week, let what’s in season influence what you put on your table. Try an unfamiliar vegetable from the farmers market, build a salad around what looks freshest, or swap one of your usual ingredients for something newly in season. Small changes can introduce new flavors while building on the range of nutrients on your plate.
Seasonal eating doesn’t have to be complicated. Start by noticing what’s abundant and fresh where you live, then let those ingredients guide your meals. Whether you’re shopping at a farmers market or your neighborhood grocery store, choosing produce at its peak can make healthy eating more flavorful, diverse, and enjoyable.
Summer Seasonal Recipe Guide 2026: Part 1
Looking for delicious ways to make the most of summer produce? Our Summer Seasonal Recipe Guide 2026: Part 1 features four flavorful recipes created by:
Barbie Boules, RDN
The Cognition Dietitian
Jeanne Rosner, MD
Founder of SOUL Food Salon
Cheryl Hoover, RPh
Founder of Pharmacy In Your Kitchen
Annie Fenn, MD
Founder of Brain Health Kitchen
Each recipe celebrates fresh seasonal ingredients and highlights the rich flavor and beneficial plant compounds found in high-quality extra virgin olive oil — a staple of Mediterranean-style eating and an important component of many brain-healthy dietary patterns.
Download the FREE guide below for fresh inspiration all summer long.
References:
1. Carlin, F. et al. How does the nutritional quality of fresh fruit and vegetables change during storage? Crit. Rev. Food Sci. Nutr. 1–19 (2026) doi:10.1080/10408398.2026.2687771.
2. Cryan, J. F., O’Riordan, K. J., Sandhu, K., Peterson, V. & Dinan, T. G. The gut microbiome in neurological disorders. Lancet Neurol. 19, 179–194 (2020).