June marks the true start of summer on the East Coast—and with it, a burst of fresh, flavorful, and nutrient-packed fruits and vegetables. Eating seasonally isn’t just about taste—it’s about getting the most nutrients from your food while supporting local agriculture.

Here’s what’s in season right now, and why it matters for your health:

Seasonal Fruits (East Coast, June)

• Cherries – Rich in antioxidants like anthocyanins and quercetin. These compounds help reduce inflammation and support recovery post-workout.
• Strawberries & Raspberries – Loaded with vitamin C, fiber, and polyphenols that support gut health and immune function.
• Blueberries & Blackberries – Famous for their high levels of antioxidants and brain-protective compounds.
• Apricots, Peaches, Nectarines – A good source of vitamin A, potassium, and hydrating water content—perfect for active summer days.
• Plums & Figs – Offer digestive support with natural soluble fiber, and figs in particular are a calcium-rich plant food.
• Grapes – A source of resveratrol, a compound studied for its heart-protective effects.
• Melons – Hydrating and rich in electrolytes like potassium and magnesium—great for replenishing after sweating.

Seasonal Vegetables (East Coast, June)

• Cucumbers – Mostly water, but that’s the point. They help with hydration and have mild anti-inflammatory properties.
• Zucchini & Summer Squash – Low in calories, high in vitamin C and great for digestion.
• Tomatoes – Packed with lycopene, a carotenoid linked to reduced risk of cardiovascular disease and certain cancers.
• Green Beans & Peas – Good sources of plant protein, fiber, and B-vitamins for energy metabolism.
• Corn – Despite its reputation, corn offers fiber, B vitamins, and a solid dose of antioxidants like lutein for eye health.
• Eggplant – Contains nasunin, an antioxidant that helps protect cell membranes from damage.
• Artichokes & Asparagus – Both rich in prebiotics (great for gut health) and folate, key for cellular repair.
• Sweet Onions & Bell Peppers – Loaded with flavonoids and vitamin C, supporting skin and immune health.
• Rhubarb – A unique source of calcium and antioxidants, though often used with sweeteners due to its tartness.

Why Seasonal Matters (Especially in June)

Seasonal foods don’t just taste better—they’re picked at their nutritional peak. June produce is:

• Fresher (meaning more nutrients preserved)
• More affordable (because it’s abundant)
• Better for the planet (less transport = lower emissions)

Plus, eating with the seasons keeps your meals naturally varied throughout the year, supporting a balanced, nutrient-diverse diet without overthinking.

Quick Tip for Coidar Users

Next time you log a meal, try adding more color from these seasonal options. Whether it's strawberries in your breakfast bowl or roasted zucchini with dinner—your body (and your taste buds) will thank you.

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