‘Eating seasonally’ has become all the rage in the last few years, but really, us humans have been eating this way forever. Since the beginning of time, we’ve consumed what’s around us; foraging, fishing, hunting and gathering, and this is what has helped us thrive and evolve to where we are today. Somewhere along the way though, we forgot how vital the simplicity of eating seasonally is. We started importing foods from across the world, choosing convenient packaged foods instead of preparing our own meals from scratch, and letting go of the incredible benefits of the foods growing right on our doorstep.
Seasonal foods hold the key to feeling our best. They give us the nutrients we need exactly when we need them. As you’ll discover, foods growing in Summer can help protect the skin from sun damage, whilst many Autumn and Winter foods have anti‑viral benefits, and Spring brings us herbs and greens that naturally promote detoxification.
Foods growing locally to us also contain the energy of the world around us. They hold information from the sunlight and soil, and when we consume these foods, this helps to align our bodies with where we are in the world, helping us connect even deeper to the seasons.
So, to start giving your body the nutrients it needs to thrive, read on for 10 foods in season, and their impressive nutritional benefits…
1. Rocket
If you’ve ever felt your digestion is a little sluggish or you don’t feel great after eating fatty foods, rocket is your go‑to green to give a helping hand. Rocket is known as a ‘bitter green’, and the bitter taste has a powerful effect on digestion. When we eat bitter foods, this stimulates the production and release of digestive juices and bile. Bile helps us digest fats, absorb nutrients, and crucially, it promotes the elimination of toxins too, which can aid in hormonal balance. Rocket is high in vitamins C and K, beta carotene, as well as calcium, potassium, folate and iron. It’s also a great source of glucosinolates, which have been linked to potential cancer‑fighting properties. Our favourite way to use rocket: As a starter salad with apple cider vinegar to aid digestion, especially before a meal high in fat or protein.
2. Fennel
Fennel is another fantastic veg for digestion, especially when it comes to bloating or indigestion. Fennel helps relax muscles in the digestive tract, reducing gas and bloating, and has anti‑inflammatory properties that can help soothe gut irritation. Fennel can also help support liver health and the breakdown of toxins, as well as being high in fibre to keep you ‘regular’. Importantly, fennel also has cooling properties, so if you’re feeling hot and bothered this month, add fennel to your Summer salads. Our favourite way to use fennel: Shaved into a salad with our raw cheese and fresh leafy greens.
3. Cucumbers
With their exceptionally high water and mineral content, cucumbers are a hydrating hero in hot weather, helping to keep fluid and electrolyte levels balanced. They’re a gentle source of vitamin K for bone health, silica for skin and connective tissue strength, and antioxidants such as cucurbitacins that have been studied for potential anti‑cancer benefits. The combination of water and fibre also supports healthy digestion and regularity, whilst their naturally cooling quality can soothe internal heat and inflammation. Our favourite way to use cucumbers: Lightly pickled in raw apple cider vinegar and fresh dill for a crunchy Summer side, or blended with mint into a chilled soup for sweltering days.
4. Radish
Peppery and a little fiery, radish is another vegetable that supports liver health, and can also aid in balancing blood sugar levels. They’re high in fibre to keep the digestive tract running along regularly, and as a member of the cruciferous family, they can aid in hormonal balance too. Radishes are high in antioxidants and vitamin C, which can all promote natural skin protection in the Summer sun. Our favourite way to use radish: Simply chopped and dipped into hummus as an alternative to carrots or celery, giving your body more seasonal variety.
5. Beetroot
High in beneficial nitrate, beetroot has superpower properties when it comes to boosting blood flow. When we consume beetroot, it can help dilate blood vessels and reduce blood pressure, as well as enhancing circulation to the brain and muscles. This increase in circulation has led beetroot to be thought of as a great pre‑ or post‑workout food to help boost muscle function and recovery. Whizzed into a smoothie or juice, or chopped into a salad, beetroot’s blood‑flow‑enhancing properties have been linked to a reduction in the risk of Alzheimer’s, as well as potentially reducing anxiety with its uridine content. Our favourite way to use beetroot: Blended into a beetroot and cacao smoothie for a blood‑flow boost, or fermented into our special ruby sauerkraut.
6. Coriander
This lush green herb is perfect for adding to Summer salads or blitzing into a pesto with pine nuts, raw cheese and oil. Coriander naturally supports detoxification of heavy metals, and can also calm symptoms associated with IBS. This season, coriander is especially helpful for protecting skin from sun damage and ageing, and can reduce issues such as eczema and rashes. Coriander is also high in vitamins C and K and beta carotene, as well as iron, calcium and potassium. Our favourite way to use coriander: Blended into a pesto with our raw cheese.
7. Summer Turnips
Small, tender Summer turnips have a delicate sweetness and are packed with vitamin C for immune support and radiant skin. They’re a good source of potassium too, which helps regulate blood pressure and fluid balance, and they offer glucosinolates that support liver detox pathways and hormonal balance. Their fibre content aids healthy digestion, and because these turnips are harvested young, they’re easy to eat raw as well as cooked. Our favourite way to use Summer turnips: Tossed in butter or olive oil and slow‑roasted until caramelised, or thinly sliced raw into salads for a subtle crunch.
8. Kale (Curly Kale or Cavolo Nero)
A nutritional powerhouse, kale provides betacarotene, vitamin C and K, alongside the antioxidants lutein and zeaxanthin for eye health. It’s rich in calcium, magnesium and iron, making it a valuable leafy green for bone strength and energy production. Like other cruciferous veg, kale contains sulphur‑rich compounds that support detoxification and oestrogen balance. Its hearty texture also makes it wonderfully satisfying. Our favourite way to use kale: Fried in raw cultured butter then topped with our heritage hen eggs and a sprinkle of salt.
9. Fresh Garlic
Fresh (new‑season) garlic offers a milder, sweeter flavour than cured bulbs, yet still provides allicin, the sulphur compound famed for its antimicrobial and heart‑healthy properties. Garlic supports immune resilience, cardiovascular health, and the growth of beneficial gut bacteria. It’s also a natural anti‑inflammatory, helping to keep summer allergies and minor infections at bay. Our favourite way to use fresh garlic: Wrapped in foil and gently roasted on the BBQ until soft, then squeezed out and spread over sourdough or stirred through grilled vegetables.
10. Mange Tout
A great source of vitamin C to support skin health and immunity, mange tout is also high in plant‑based protein and fibre. Generally in season from June to September, these little pods are picked when they’re young, meaning they’re incredibly fresh and nutrient‑dense through this season. Mange tout also provides B vitamins such as folate, which is important during pregnancy and to promote a healthy nervous system, and has a cooling effect on the body. Our favourite way to use mange tout: Tossed into a stir‑fry for the last few minutes to retain their crispy texture and vitamin content.
Which of these seasonal foods are you getting the health benefits of right now? Look out for our Summer recipes coming soon, showing you how to make the most of these fresh in‑season foods.
Written by Emma Newlyn
Comments (1)
A very interesting article and love your suggestions how to enjoy seasonal foods.
It makes sense to me that each food has a growing cycle and to eat the plant/fruit at its peak will offer maximum nutrition and flavour.