​ENJOY NATURE'S BOUNTY

SEASONAL FRUIT AND VEG GUIDE

As we transition into a new season in South Africa, it's the perfect time to indulge in the abundance of fresh and delicious fruits and vegetables that are currently in season. Eating seasonally not only supports local farmers but also ensures that you are consuming produce at its peak in terms of flavor and nutritional value. Let's explore some of the delightful fruits and vegetables that you can enjoy during this time.

What fruit and vegetables is in season

The abundance of fresh fruits in season in South Africa offers a delightful array of flavors and nutrients. From juicy oranges bursting with vitamin C to sweet and tangy pineapples rich in antioxidants, there is no shortage of delicious options to enjoy. Whether you snack on crisp apples for a fiber boost or indulge in the vibrant hues of pomegranate arils for their potent anti-inflammatory properties, seasonal fruits provide a natural way to enhance your well-being. By incorporating these colorful treasures into your daily meals or enjoying them as healthy snacks, you can savor the taste of summer while reaping the nutritional benefits that come with each bite.

fresh fruits thats in season

1. Oranges: Rich in vitamin C, oranges support immune function, skin health, and may reduce the risk of chronic diseases.

2. Apples: High in dietary fiber and antioxidants, apples promote digestive health and may lower the risk of heart disease..

---

3. Pineapples: Packed with vitamin C and bromelain, pineapples support digestion, reduce inflammation, and boost immunity.

4. Bananas: A good source of potassium and vitamins B6 & C, bananas help regulate blood pressure, support heart health, and provide energy.

5. Pomegranates: Loaded with antioxidants, pomegranates protect against oxidative stress, inflammation, and may improve heart health.

Fresh vegetables in season

With a diverse selection of fresh vegetables in season, South Africa offers a bounty of wholesome ingredients to explore. From the creamy sweetness of butternut squash to the earthy richness of spinach, there are plenty of options to add color and nutrition to your plate. Nutrient-packed broccoli provides a crunchy texture and a myriad of health benefits, while vibrant carrots offer a natural sweetness and a boost of beta-carotene for glowing skin and eye health. Sweet potatoes, with their velvety texture and vitamin-rich profile, are a versatile vegetable that can be roasted, mashed, or baked to create comforting and nutritious dishes. By taking advantage of these seasonal vegetables, you can elevate your culinary creations while nourishing your body with the essential vitamins and minerals they provide.

1. Butternut Squash: A rich source of vitamin A and fiber, butternut squash supports eye health, immune function, and digestion.

​2. Spinach: High in iron, calcium, and vitamins A & K, spinach promotes bone health, aids in blood clotting, and supports vision.

---

3. Broccoli: Packed with vitamin C, folate, and fiber, broccoli boosts immunity, supports heart health, and aids in digestion.

4. Carrots: A great source of beta-carotene and fiber, carrots promote eye health, support healthy skin, and aid in digestion.

5. Sweet Potatoes: High in vitamins A & C, and fiber, sweet potatoes support immune function, skin health, and aid in blood sugar regulation.

By including these seasonal fruits and vegetables in your diet, you can enjoy a variety of flavors while reaping the nutritional benefits they offer. Incorporating a diverse range of fresh produce into your meals can contribute to overall health and well-being.