In Season Produce to Enjoy this June

Did you know that bell pepper is considered a fruit? Botanically speaking, fruits are developed from the flower of a plant and have seeds, while vegetables are other parts of the plant. Learning more about the foods that you eat throughout June is a great way to celebrate National Fresh Fruit and Vegetable Month.

Fruits and vegetables are packed with nutrients such as fiber, vitamins, minerals, antioxidants, and phytochemicals that are all great for you. Eating fruits and vegetables can help boost your immune system and help prevent and manage several chronic diseases such as cardiovascular disease.

The USDA recommends adults consume between 1 ½ to 2 cups of fruit and 2 ½ to 3 cups of vegetables daily. Fruits and vegetables are in-season at different times of the year. When purchasing produce locally, choose in-season fruits and vegetables for more flavor. There are many creative ways that you can incorporate fruits and vegetables into your diet.

Health Benefits of Fruits and Vegetables

People who eat more fruits and vegetables are at a reduced risk of developing certain chronic diseases. Fruits and vegetables contain nutrients that your body needs.

Cholesterol: Plants do not contain any cholesterol. Your body needs cholesterol; however, it can make its own and you do not need to get cholesterol from your diet.

Essential nutrients: Fruits and vegetables contain nutrients that your body needs but may not be getting, such as folate and Vitamin C.

Fiber: There are high levels of dietary fiber in produce. Increasing your total fiber intake will help improve overall bowel regularity and can help lower your total dietary cholesterol.

Potassium: Fruits are a great source of potassium, which is needed to maintain healthy blood pressure.

Antioxidants:Many fruits and vegetables contain antioxidants, also known as phytonutrients. Antioxidants help remove free radicals from your blood that can cause damage to your cells and DNA.

In-Season Produce

There are a lot of delicious in-season produce you can incorporate in June.

In-season vegetables: artichokes, asparagus, beets, and cabbage.

Great for artichoke dip, grilled asparagus, beet hummus, and coleslaw for this upcoming summer season!

In-season fruits: papayas, strawberries, pineapple, and apricots.

Great raw, in a smoothie, or salsa!

Get Creative with Your Fruit and Veggies

Incorporating fruits and vegetables is great for your health, and it also can be fun! A great place to start is adding fruit and vegetables to the food you eat regularly. Try some of these recipes and ideas that are great tasting and nutrient-dense:

Oatmeal, yogurt, cereal, or waffles with added fruit.
Turkey sandwich with lettuce, tomato, cucumbers, and peppers.
Pizza topped with spinach, peppers, or mushrooms.
Baked Kale Chips
Roasted Baby Carrots with Garlic
Vegetable Pasta Salad
Roasted Broccoli and Red Peppers
Veggie-Fruit Parfait
Pineapple Mango Salsa
Berry Baked Oatmeal

If you are looking for more yummy recipes, check out Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind (my most recent cookbook, which you can purchase here if you haven’t already)

Your Turn to Take Action: How will you incorporate more fruits and veggies into your intake during June? Let me know in the comments below.