It is controversial if eating only seasonal and locally produced food is better for the environment or our health as it is a complex topic and a lot depends on the region (1). It can be difficult to get the good amount of vegetables during winter and needs a lot of preparation in the summer to conserve food. On the other hand, it still has some benefits to include locally sourced food in our diet:
It is good economically for the homeland
It can make our diet a bit more diverse
(as we always eat different seasonal vegetables)
June and summer is a good time to focus on eating more seasonal produce, as it is rich in veggies and fruits. Even when eating seasonally it is important to focus on eating all the colours of the rainbow so we can get all the nutrients our body needs (as the colour is defined by the vitamin).
Purple
Aubergine, Radishes, Beetroot
They are rich in antioxidants which soak up reactive molecules in our body before they have a chance to harm sensitive tissue like blood vessels.
Orange
Carrot
The only orange vegetable in season (as there aren’t many of them all together) is Carrot. It gets its colour from carotenoids (vitamin A), they play a role in vision, bone growth, reproduction and a very important part in immunity.
Red
Tomatoes and chilies
Tomatoes and chilies are finally coming into season in June. The vitamin A and C in them promotes immune defense and vitamin C helps in collagen production benefiting the skin.
Green
Artichoke, Asparagus, Fennel, Courgette, Kohlrabi, Turnips, Broccoli
Green vegetables are rich in Magnesium, which makes us healthier by promoting protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Broccoli is also a good source of Calcium, that plays a role maintaining blood pressure and normal muscle and nerve function.
Leafy greens
Lettuce, Rocket, Spinach, Spring onion, Watercress, Samphire
The Magnesium in them promotes protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Spinach is a good source of Iron that Carries oxygen and makes some important proteins (haemoglobin, myoglobin) and hormones.
Legumes
Broad beans, French beans, Magetout pea, Runner beans
Beans contain B vitamin that has a role in energy metabolism, carbohydrate / protein metabolism and preventing neural tube defect (birth defect), Iron and Zinc (supporting skin barrier function).
Fruits
Bilberries, Blueberries, Cherries, Strawberries, Gooseberries, Greengages
The upper mentioned fruits and vegetables are based on the list by Eat the Season and applicable to the UK and for regions with the same climate.
Prepare to enjoy the lovely gifts of June!
Veggie ingredients from the season:
Asparagus
Spring onion
Broad beans
Peas
This is not a full list of ingredients, only the fresh vegetables making the main body of the food. Watch the video for the full list of ingredients and preparation guidance!
Resources:
All goodies you can eat in June!
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