Home Food What’s in Season: A Guide to Seasonal Fruits and Vegetables

What’s in Season: A Guide to Seasonal Fruits and Vegetables

by Out and About Mag.

Weather across the world changes along with the produce that is available in local farms. This is a chance for us to enjoy seasonal fresh fruits and vegetables. Here are the amazing benefits of seasonal fruits and vegetables.

Whats in season

Fresher, Packed with Vitamins and Minerals

Since the crops are locally sourced, it will reach your store shelves more quickly. Most vitamins and minerals tend to deteriorate when stored for longer periods. Out of season crops require additional preservation to extend its shelf life. Farmers may use waxes or artificial gasses to make sure the crops will remain fresh longer.


Harvesting in-season crops will often require a low cost of production. This will often cause the price to drop. Locally produced crops don't require a lot of transportation cost, which also results in lower prices. 

Lessen the Health Risk from Poor Handling and Chemicals

Importing goods from other places requires more workers which also adds to the risk factor of contaminants going to the food. Long trips and artificial preservatives may affect the quality of the produce. 

Unique and better taste

Crops harvested in its season are tastier because of its natural and perfect ripeness. Fruits and vegetables that are naturally ripened on the tree or vine contain more nutrients and taste better. Produce that are not in season are usually imported from other places. The unnatural method of exposing produce to a hot or cold environment may also affect its taste and texture. 

Supports the Environment and the Local Farmers

Patronising seasonal foods is one way of supporting our local farmers. Local produce requires less workload, transportation and artificial preservatives.

Of course, eating in-season foods is not always possible. It is your own discretion what to buy that will benefit you and your family’s health, and your budget. 

Here are the seasonal fruits and vegetables available in the UAE from June to July. 


These yummy fruits are good for your complexion. It also aids in maintaining good eye and tummy health. They are also allowed in a diabetic diet because of its low carbohydrate content. The fibre content may help in regulating blood sugar levels. Apricots can be easily added to your favourite desserts like cakes, ice cream or pie.


Blackberries are rich in fibre, manganese and vitamin K. They also make a great snack if you're watching your weight because of its low sugar and high fibre content. 


Blueberries are rich in antioxidants that help boost the immune system. Eating one cup of this fruit gives you 14% of the daily recommended dose of fibre that is good for your gut health. Enjoy blueberries by adding it to your muffin and cheesecake recipes.  


Love your hair? Cantaloupes are rich in vitamin A and C that are needed to achieve glowing and healthy hair. Vitamin A is also known to help you improve your skin.


Corns are rich in folic acid, which plays an important role in pregnancy. Folic acid may reduce the risk of birth defects in babies. 


Cucumbers are not only known for hydration but also for weight management. You can make an easy, refreshing smoothie or add it to your favourite salad.

Green beans

Green beans may help with your eye health. These legumes are rich in zeaxanthin and lutein that helps prevent eye diseases.


Kiwi is a heart-friendly fruit that may help with your blood pressure problems. Kiwis also contain potassium, fibre and antioxidants.


Kohlrabies are high in fibre, which helps with weight loss and digestion. It is also high in vitamin C and other immune-boosting phytonutrients.


Lettuce is rich in various vitamins and minerals. It can also be added to your salad and favourite snacks for an added healthy crunch of greens.


These sweet and juicy fruits have high beta-carotene content that promotes good eyesight. Mangoes are also versatile as it makes for a great ingredient in countless desserts and drinks.


Okras are good for pregnant women because of its vitamin B9 content which helps in preventing birth defects.


Peaches are juicy, tangy fruits that contain vitamin C and beta carotene, which promotes healthy and glowing skin.


Peppers contain capsaicin which may help with weight loss by boosting your metabolism. Put this in your recipe to add that additional heat and spice.


Plums are rich in antioxidants, which are helpful in fighting free radicals and lessen the risk of inflammation. 


Raspberries are known to be rich in antioxidants that fight free radicals in the body. Create a smoothie or add it in your desserts to give your brain a boost.


Strawberries have a high fibre content that may help with digestion. It is rich in vitamin C as well.

Summer Squash

Summer squash contains vitamin C, fibre and folate. These nutrients may lessen the risk of heart diseases and cancer.

Swiss Chard

These leafy green vegetables are packed with fibre. It also contains vitamin K, which is important to achieve healthy bones.


Tomatoes are known for high lycopene content. Lycopene is an antioxidant that improves heart health and helps lower the risk of certain cancers.


Eating watermelons is an easy and delicious way to stay hydrated. Watermelon is 92% water and is a great snack, especially during hot and summer days.


Courgettes are also high in water content which is fit for people watching their weight. 

ALSO READ: “10 Shockingly Man-made Fruits, Nuts and Vegetables We Didn’t Know”


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