Eating with the Seasons: A Recipe for Optimal Health

In an era of globalized food systems, virtually any fruit or vegetable is available year-round. However, a growing body of evidence suggests that aligning our diets with the natural seasonal availability of produce—an ancient practice known as "eating with the seasons"—offers significant health advantages that frozen and imported foods often cannot match.

Maximizing Nutritional Value

One of the most compelling reasons to choose seasonal produce is its superior nutritional content. Produce that is harvested at its peak of ripeness, as is typically the case with local, seasonal farming, retains higher concentrations of essential vitamins, minerals, and antioxidants.

When produce is picked prematurely to withstand long-distance shipping and storage, its nutritional development is truncated. Furthermore, the lengthy transit time and exposure to light and temperature fluctuations during storage can degrade sensitive nutrients like Vitamin C and B vitamins. Seasonal produce, often moving from farm to table much faster, bypasses these degradative processes.

Enhanced Flavor and Experience

Beyond the laboratory measurements, the difference in flavor between seasonal and non-seasonal produce is undeniable. When foods are allowed to mature fully in their optimal growing conditions, their natural sugars, aromatic compounds, and textures reach their peek. This superior taste not only makes healthy eating more enjoyable but can also encourage greater consumption of nutrient-dense fruits and vegetables.

The Science of Eating with the Seasons

Recent scientific investigations have begun to quantify the nutritional superiority of seasonal foods. A notable study demonstrated a significant variance in the nutrient profiles of the same vegetables harvested at different times of the year.

Key Scientific Findings

A 2008 study published in the Journal of the Science of Food and Agriculture analyzed the Vitamin C content in broccoli grown and harvested in different seasons. The researchers found that the vitamin C content was significantly higher in fall-harvested broccoli compared to that harvested in the spring. This study also tested the variance in organic and non-organic broccoli. The vitamin C content was variable depending on the time of year, but no significant difference was noted between the conventional and organic produce. This supports the hypothesis that seasonal variations in environmental factors, such as light exposure and temperature, directly influence the nutritional biosynthesis within plants. (Wunderlich, et al, 2008).

This is just one example of research, but this type of research suggests that by eating foods when they are naturally thriving, we are ensuring that we receive the maximum possible health benefits encoded within the plant's biology.

Health Benefits Beyond Nutrition

Eating seasonally also encourages dietary diversity, as the available food supply changes every few months. This natural rotation of ingredients ensures a wider intake of various phytochemicals and micronutrients, which is crucial for a robust and resilient gut microbiome and overall immune function. It also aligns the body's consumption with what is biologically necessary for the changing environment, such as consuming water-rich fruits and vegetables in the summer, and warming root vegetables in the winter. A University of Chicago study titled “Seasonal Variation In Gut Microbiome Composition”, found that the gut microbiome also changes with the seasons. They noted in this study that the microbiome likely changes in response to the foods we eat. But eating foods that are in season would give fluctuation in your microbiome balance in a way that would support our immune systems all year long. (Davenport, et al, 2014).

This article also acknowledged that in addition to the foods we eat, other environmental factors such as length of day, temperature, and time spent outside, may also play a role in our gut microbiome. The authors cited a study conducted on hamsters in 2010; “Photoperiod modulates gut bacteria composition in male Siberian hamsters”. It was acknowledged that this study did conclude that length of day significantly impacted the quantity of certain strains of bacteria within their gut microbiome.  (Bailey, et al, 2010). It can be further theorized that these changes are meant to coincide with changes in dietary intake as well.

Environmental and Economic Impact

Finally, choosing seasonal and locally grown foods reduces the environmental footprint associated with food production. Minimizing long-distance transportation lowers fuel consumption and greenhouse gas emissions. Furthermore, supporting local farmers bolsters the regional economy and encourages sustainable farming practices.

In conclusion, while modern agriculture offers year-round convenience, the practice of eating with the seasons provides a powerful synergy of maximizing nutrition, enhancing flavor, and promoting ecological health—a simple, yet profound, strategy for achieving optimal well-being.

What’s in season now in Northern Michigan?

• Apples

• Pears

• Grapes

• Pumpkins, and other winter squash. 

• You can also still find cabbage and Brussels sprouts, kale and other frost hearty brassicas.

• You may even be able to find fresh beets and carrots.

Bonus Recipe!!!

This Curried Kabocha Squash soup is a phenomenal fall recipe. I've prepared this dish three times this season, and each time, it has earned a perfect 5/5 stars from my husband. Plus, it freezes well, making it ideal for meal prep. 

If you are looking for additional assistance with dietary management, or other lifestyle habits, reach out to our Nurse Coach, Elizabeth, RN NC-BC. She is dedicated to helping others reach their health goals and feel their best.

REFERENCES:

1. Bailey MT, Walton JC, Dowd SE, Weil ZM, Nelson RJ. Photoperiod modulates gut bacteria composition in male Siberian hamsters (Phodopus sungorus). Brain Behav Immun. 2010 May;24(4):577-84. doi: 10.1016/j.bbi.2009.12.010. Epub 2010 Jan 4. PMID: 20045457.

2. Davenport ER, Mizrahi-Man O, Michelini K, Barreiro LB, Ober C, Gilad Y. Seasonal variation in human gut microbiome composition. PLoS One. 2014 Mar 11;9(3):e90731. doi: 10.1371/journal.pone.0090731. PMID: 24618913; PMCID: PMC3949691.

3. Wunderlich SM, Feldman C, Kane S, Hazhin T. Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. Int J Food Sci Nutr. 2008 Feb;59(1):34-45. doi: 10.1080/09637480701453637. PMID: 17852499.