Katie Conrad McCoy throws frozen strawberries and peaches in a blender, followed by coconut milk. After a quick whirl of the blender, the resulting pink sorbet—topped with fresh peach slices—looks like coolness itself.

“There’s very little added sugar,” says the Kettering Health dietician. “And it’s a totally healthy dish full of flavor and nutrients to have at the end of the day,”

Enjoying dishes like this may not be the first thing that comes to mind when we think of summertime. But this time of year is great for getting the most benefit out of the fruits and vegetables that are in season.  

What are the benefits of in-season produce?

Eating healthy is tough. It can lack flavor and is oftentimes more expensive. But during the summertime, a lot of fruits and vegetables become a little more affordable and tastier to include in our diets.

Right now, for instance—July through August—certain stone fruits are having their moment: apricots, nectarines, peaches, and plums. And when we eat foods like these in-season, we get to enjoy several benefits.

• Nutrient dense: “Because it’s freshly picked,” Katie says, “you’re likely to get peak nutrient content.” Foods harvested at peak ripeness contain higher levels of vitamins, minerals, and antioxidants than when they’re out of season. They might be a tad more affordable, too, which means you’re getting more nutrition for your money.
  
• Hydration and digestion: Eating in-seasonal foods in the summer is a great way to help stay hydrated. Fruits like watermelon, berries, and melons have a lot of water along with fiber, which promotes better digestion and bodily functions—less bloating, less constipation, better blood sugar control, and cholesterol levels.
  
• Better flavor and colors: During the summer, it’s much easier to practice what Katie says should be a year-round effort to “eat the rainbow.” “Eating a variety of fruits and vegetables in season provides a wide range of vitamins, minerals, phytonutrients and peak flavor,” Katie says.

And if you stop at a pop-up local fruit and vegetable stand or farmer’s market in your neighborhood, not only do you tap into these benefits. But you’re also supporting local farmers and growers. Purchasing produce from local growers provides the opportunity to ask about how the food was grown and if the grower does or does not use chemicals and pesticides.

Eat the rainbow

Summertime comes with a lot of freedom, fun, and food. And with the foods that are in-season, you can reap the health benefits without sacrificing taste either. Just ask Katie, whose fruit-forward sorbet looks like the summer in a bowl.

Check out the recipe for Katie’s sorbet.