Spotlight: Fruit and vegetable season

Fruits vegetables

Make your plate colorful this June with the in-season fruits and vegetables. With the changing seasons comes changing fruits and vegetables that are ripe and ready just in time for summer. 

Dietitians with Northside Hospital Nutrition Services say buying seasonal fruits and vegetables is important as they are fresher, better quality and richer in flavor. Purchasing in-season produce is more affordable than out-of-season produce. You can support local farmers by purchasing your in-season produce at your local farmer’s market. 

Fruits in season in June:

  • Watermelon
  • Apples
  • Blackberries
  • Blueberries
  • Raspberries
  • Cantaloupe
  • Fig
  • Grapes

Vegetables in season in June:

  • Cucumbers
  • Eggplant
  • Edamame
  • Okra
  • Peppers
  • Corn
Nutritional benefits of June produce

Great for hydration as it is 92% water. Watermelon is a great source of vitamins A and C. It is rich in antioxidants such as lycopene and beta-carotene, which help fight free radicals in the body, reducing the risk of chronic diseases.

Great source of fiber! Rich in quercetin, an antioxidant known for its anti-inflammatory effects and pectin, a soluble fiber known for preventing constipation and its modest effect on lowering LDL.

BerriesBlackberries, blueberries and raspberries
Berries are among the healthiest foods you can eat. They provide potassium, magnesium, vitamins C and K, fiber and prebiotics. Studies have found that eating blueberries can lower the risk of type 2 diabetes and that consuming berries can help reduce the risk of a heart attack and improve memory.

Like watermelon, cantaloupe is a great source of hydration, vitamins A and C and is rich in beta-carotene.

Figs are a source of potassium, magnesium, iron and calcium. All of these micronutrients are more concentrated in dry figs. Figs are also a great source of fiber!

Grapes are fruits rich in Vitamins A, C, D, E, K, B1, B2 and B6. As well as several minerals, including manganese, copper and potassium. These micronutrients are more concentrated in raisins than in fresh grapes.

These refreshing vegetables are great for hydration as they are 96% water. Cucumbers are not only refreshing but a great source of vitamin K.

Eggplants contain the antioxidant nasunin, which has been studied to aid in cancer prevention possibly. It is also high in fiber, which may reduce the risk of heart disease.

Great source of plant-based protein! Also, a great source of Vitamin C, calcium, iron and folates.

Rich in vitamins C, K, & A, magnesium and folate. It may benefit pregnant women due to its folate content.

High in vitamins C and A, folate, vitamin B6 and vitamin E. High in the powerful antioxidant lycopene.

Fresh corn is a good source of vitamin B6, thiamin, niacin, magnesium, iron and other minerals. Corn with beans makes a complete vegetarian protein as corn and beans provide all the amino acids a person needs.

Summer Salad with Fruit

This recipe is light and filling, perfect on a typical hot summer day! It is super easy to make with seasonal produce and is a great vegetarian meal.


  • 3 cups mixed spring greens
  • 1 cup baby spinach
  • 1 cup seedless grapes
  • 6 strawberries, tops removed, sliced
  • 1 cup mandarin oranges
  • ½ cup chopped walnuts
  • ½ cup gorgonzola cheese
  • ½ avocado, sliced
  • 1 lemon
  • 1 Tbsp olive oil
  • Salt & pepper, to taste


  • In a large bowl, toss together the spring greens and spinach.
  • Add grapes, strawberries, oranges, walnuts and cheese and toss gently to combine.
  • Divide between two plates.
  • Divide the avocado between the two plates and squeeze the lemon over the top to taste.
  • Drizzle lightly with olive oil and season with salt and pepper.

Find more healthy eating tips from Northside Hospital Nutrition Services.


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