Seasonal Fruit & Vegetables Infographics > Know When to Grow and Buy Fresh Fruit, Vegetables and Herbs According to Time of Year

Choosing high quality produce that is fresh and in season takes a bit of self-education. In today’s world, all types of fruit, vegetables and herbs are available year round at local grocers and large supermarkets. From genetically modified produce to streamlined agriculture and shipping methods, consumers have gotten a false sense of reality about what fresh seasonal fruit and vegetables are. Here are a couple of seasonal fruit and vegetables infographics that will tell you when produce is in season:

 

So when are herbs, vegetables and fruits in season? When should you grow certain types of produce? Why do certain veggies and fruit cost so much more during different seasons? As mentioned above, in today’s world, we can purchase vegetables and fruits any time of year. However, we know that these fruits and veggies are not ‘fresh’. They’ve been picked long before they’ve ripened or are ready for human consumption, then they are packaged and shipped globally before landing in a storage facility at your local supermarket. The environmental impact and carbon footprint is substantial.

 

Therefore, if you buy your fruits and vegetables by the season, there is a better chance that your produce will be much cheaper, fresher and tastier! That’s why most of the top restaurants in the world will change their menu according to seasonal fruit and vegetables (and herbs), so that their food can taste the best that they can. Another easy way to tell if your fruits and vegetables are in season is by visiting your local produce market and co-op farmers market. They can’t sell anything that’s not fresh, because you’ll know it!

 

When are Fruits in Season? Check Out This Awesome Seasonal Fruit Infographic!

 
This fruit infographic will tell you what fruits are usually in season at what time of year. YEAR ROUND fruits that are fresh include citrus fruits, bananas and passion fruit. Seasonal SUMMER FRUITS include tomatoes, rhubarb, watermelon, mango, papaya (papaw), grapes, figs and apples. AUTUMN FRUITS that are fresh during the fall and in season include pears, pomegranates, persimmons, cranberries, and coconut. WINTER FRUITS include dates, pineapples, kiwi fruit, guava and kumquats. Last but not least, seasonal SPRING FRUITS include plums, peaches, melons, cherries, berries, avocadoes and dewberries. Buying fruits in season will not only save you money, but will also give you tastier, healthier and more nutritious options.

 

 

When are Vegetables in Season? Look at This Amazing Seasonal Vegetables Infographic!

 
So when are vegetable seasons? This infographic will outline when veggies are in season and ripe for purchase at the local grocery store or farmer’s market. YEAR ROUND seasonal vegetables include some surprising ones: beets, celery, fennel, ginger, onions, spinach, broccolini, chard, garlic, greens, potatoes and various types of sprouts. Seasonal SUMMER VEGETABLES include corn (non-GMO), eggplant, bell peppers and okra. FALL/AUTUMN VEGGIES seasonal include broccoli, cauliflower, cabbage, kale, daikon, parsnip, squash, pumpkin and sweet potatoes. Contrary to popular belief, there are also some awesome WINTER VEGETABLES that are in season during the cold period that include: leeks, rutabaga, turnips, chicory, carrots and celery root. SPRING VEGETABLES in season produce include new potatoes, mushrooms, green beans, pea, snap peas, cucumber, zucchini, chives, ramps, asparagus and artichokes. Buying vegetables in season will not only save you money, but will also give you tastier, healthier and more nutritious options.

 

 

When are Herbs in Season? Yes, that’s right, even herbs have seasonal growing patters so check out this educational Seasonal Herb Infographic!

 
Many of us don’t know that herbs are also grown seasonally. In season herbs will give you the best of all worlds when it comes to nutrients, taste and price. So when are herbs in season? Check it out here. YEAR ROUND HERBS in season all the time include savory, rosemary, parsley, fennel, capers and bay leaves. SUMMER HERBS seasonally grown include mace, nutmeg, marjoram, oregano, turmeric and lavender. Seasonal AUTUMN HERBS grown and fresh during the Fall season include fenugreek, lemongrass, cardamom and cloves. Unfortunately, there are no WINTER ONLY seasonal herbs (except for the ones that are grown year round as listed above). SPRING HERBS in season include angelica, anise, arugula, sorrel, basil, mint, caraway, cumin, catnip, chamomile, sage, cilantro, coriander, chervil, dill, thyme and tarragon. Buying in season herbs seasonally will not only save you money, but will also give you tastier, healthier and more nutritious options.

 

 

A Guide to Seasonal Fruits & Vegetables > The Bountiful Year

 
If the above isn’t enough information, check out this seasonal fruit and vegetables infographic that is designed to be printed out to hang on your kitchen fridge or to be brought with you to your local market when grocery shopping. Nothing tastes better than eating fruits and vegetables at the peak of their growing season. But how can you keep track of what’s vegetables and fruits are in season? The below infographic shows when various foods should be harvested and likely available in your local market. By picking seasonal fruits and vegetables, you are getting the most nutritious, cheapest and tastiest produce throughout the year. For this summer, try to pick up fresh raspberries, strawberries, pomegranates, peaches, cucumbers, basil, lemons, grapes and figs to name a few summer seasonal fruits, vegetables and herbs.

 

INFOGRAM > 8 Fresh Produce Picks to Lower & Balance Your Blood Pressure

Ever wonder how you can balance or even lower your blood pressure through fresh produce?

 
According to this health infogram, these are the 8 FRESH PRODUCE picks for BETTER BLOOD PRESSURE.

Beets, leafy greens, and other vegetables high in nitrates may help lower blood pressure naturally.  And how is this done?  Vegetables that are high in nitrates relax our blood vessels and improve circulation.  The result: a more balanced blood pressure.

So if you are looking to lower your blood pressure, try eating more of these nitrate rich heart-healthy picks.  Wherever possible, try to eat these vegetables in its organic raw state or as ‘raw as possible’.

 

1. BEETS are well known for their blood pressure benefits

A new study published in the American Heart Association’s Hypertension journal concludes that drinking a small amount of fresh, raw beet juice not only lowers high blood pressure quickly and effectively but could also be a natural approach to reducing future cardiovascular problems. The research was conducted by scientists at London’s Queen Mary University on red beets, called beetroot in Britain. Beets have drawn attention from nutritional scientists in recent years because of their health benefits. Specifically, beets have been found to be rich in betaine, a nutrient which reduces the blood concentration of homocycsteine, an amino acid linked to heart disease and stroke.

 

2. SPINACH will lower your blood pressure quickly

A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels. An easy way to eat more of this great green? Try mixing fresh spinach leaves into salads or adding them to sandwiches.

 

3. CELERY is a surprising blood pressure balancer too!

Three active ingredients in celery promote healthy blood pressure: 3-n-butylphthalide, or NBP; apigenin, a plant-based antioxidant; and omega-6 fatty acids, an essential fatty acid. In his book “How to Prevent and Treat Diabetes with Natural Medicine,” Dr. Michael Murray, a naturopathic doctor, writes that NBP behaves like a calcium channel blocker, dilating arteries and relaxing blood vessels. Apigenin protects your body against cellular damage, decreases inflammation in your arteries and prevents blood clots. Omega-6 fatty acids, according to the University of Maryland Medical Center, may help protect your body against hypertension, or high blood pressure.

 

4. SWISS CHARD … what, never heard of it!

Eating foods with plenty of vitamin E, such as Swiss Chard (which has one of the highest concentrations of Vitamin E in any vegetable) might also reduce the chances of developing coronary artery disease, which can lead to a heart attack or heart failure. Other heart-healthy perks found in chard include vitamin B6 and potassium — which may reduce the risk of heart disease and high blood pressure, respectively. Keeping your cholesterol low by eating good sources of fiber such as chard may lower heart-disease risk even more.

 

5. RADISH is more than just a salad topping!

High in nitrites and many other trace minerals, radishes are beginning to get more notice when it comes to balancing our blood pressure and lowering cholesterol.  Many studies are now underway as to additional benefits of radishes when it comes to our circulatory system.  In other words, keep eating them!

 

6. KALE helps balance our blood pressure

The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.  This in turn helps regulate our blood pressure and in some cases, even lower it.

 

7. LETTUCE helps lower blood pressure and cholesterol

Eating vegetables daily with a high dietary nitrate content, such as green leafy vegetables (all type of lettuce), will help in lowering cholesterol and high blood pressure by as much as 10%.

 

8. ARUGULA and blood pressure benefitsd

Arugula has a perfect amount of Vitamin K which has many benefits including bone health and healthy blood clotting. Research has also shown that getting more Vitamin K may reduce the risk of heart disease. It’s also a good source of calcium, magnesium, and potassium to help control blood pressure and preserve bone health. Plus, it’s a decent source of iron to build healthy red blood cells.

 

This awesome everyday HEALTH INFOGRAM is from our friends at the Journal of Science of Food and Agriculture (Nathan Bryan Ph.D).