The benefits of consuming multiple servings of fruits and vegetables daily are not a new concept to most athletes. Many of you, however, may not be familiar with how choosing seasonal, local fruits and vegetables can cost less, provide peak flavor and supply optimal nutrients to nourish and replenish your body.  Be sure to keep this month’s article and use it as a resource when shopping for seasonal  fruits and vegetables grown locally.

January - March

Ohio’s cold winter weather causes growing season to be dormant January through March. To prepare for this lull in fresh crops, stock up on root vegetables, apples and pears in the fall to have plenty to last through the winter. Another option is frozen fruits and vegetables, which are immediately frozen after being harvested to maintain their freshness. Try adding frozen, unsweetened berries to warm oatmeal. The berries cool down the oatmeal and provide antioxidants.

April

Come April, look for asparagus and spinach. Adding a spinach salad to your dinner will provide calcium, vitamin A, vitamin C and riboflavin. Asparagus is full of folate, which is necessary to maintain a healthy cardiovascular system.

 May- June

By May, collard greens, peas and strawberries are in season. Choose these after a hard workout to eliminate destructive compounds. Collard greens are full of phytonutrients, which are involved in naturally detoxifying our bodies. Peas are the perfect addition to any meal, providing carbohydrates, protein, fiber, eight vitamins and seven minerals. Fresh strawberries taste great on their own or mixed in a smoothie for a burst of vitamin C. The summer months offer an assortment of fruits and vegetables. June produces nourishing blueberries and cherries, plus cucumbers. Blueberries and cherries contain anthocyanins to improve your body’s antioxidant abilities. Cucumbers’ high content of water will help keep you hydrated.

July

Corn, eggplant, tomato, nectarines, peaches and raspberries are in abundance in July. Vitamins and minerals in eggplant protect cell membranes from damage. Those in tomato potentially can decrease inflammation, which is beneficial to maintaining cell membranes that encompass muscles. Peaches and nectarines are a great summer snack full of potassium to help maintain fluid balance and promote muscle contraction. Raspberries boast the same beneficial properties as blueberries and cherries.

August

In addition to fruits and vegetables, legumes also are harvested in Ohio. Find lima beans in August sold in their pod, and make sure they are dark-green, plump and firm to touch. Lima beans are an athlete’s super food, full of complex carbohydrates and fiber to help sustain energy, protein to repair damaged muscles, iron for oxygen delivery, as well as potassium, phosphorus, folate and many other vitamins and minerals necessary for nourishing the body.

September

September brings apples, potatoes and grapes to the table. Ohio farmers produce about 40 different varieties. Some of the most popular Ohio-grown apples are golden delicious, red delicious, Fuji, Gala, Granny Smith and McIntosh. Potatoes are great to have in stock in your pantry because they are so versatile for breakfast, lunch or dinner. Potatoes can be baked, boiled, mashed or fried, plus they are an excellent source of carbohydrates, vitamin C and potassium. For the freshest, most flavorful grapes, choose green grapes that are slightly yellow, red that are bright in color and purple that have a dark, rich color. Ohio-grown grape varieties include Canadice, Steuben and Reliance.

October

Ohio farmers produce plenty of pumpkins in October. Pumpkins are rich in potassium and fiber.

November

Next Thanksgiving try making a homemade pumpkin pie using pie pumpkins from your local farmer’s market. Pumpkin seeds make a great heart-healthy snack because they contain Omega-3 and Omega-6 fatty acids. Try adding them to your favorite trail mix. Fresh broccoli and cabbage are cruciferous vegetables that make great side dishes for meals in November.

December

Cauliflower is another cruciferous vegetable that is in season in December. Whether you prefer these cruciferous veggies cooked or raw, they are loaded with isothiocynates, a type of antioxidant that can help improve your immune system and potentially boost detoxification of unwanted compounds to help keep you healthy all winter long.

Katherine Mone, RD, LD is a registered dietitian pursuing her master’s in exercise science and credentialing to become a certified specialist in sports dietetics, as well as an avid runner. She has run three marathons, including Boston, runs with the Cleveland West RoadRunners Club
and is the Cleveland State University assistant cross-country coach.

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