Frozen or canned fruits and vegetables are a convenient option when in-season is not available. But nothing really compares to the fragrant and fresh smell of seasonal produce.
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Flavorful, farm-fresh foods are now more available than in the past because local grocery stores and big supermarkets alike stock them all the time.
Here is a list of all the produce available now through May.
In-season fruits:
Apricots:
- Rich in vitamin A and vitamin C and contain a good source of potassium and fiber.
Barbados Cherries
- Rich in vitamin C and contain a good amount of vitamin A.
Bitter Melon
- Rich in vitamin C and is cholesterol-free, saturated fat-free and sodium-free.
Cherimoya
- Rich in vitamin C and is a good source of potassium and fiber.
Honeydew
- Rich in vitamin C and very low in sodium, also is cholesterol-free and saturated fat-free.
Limes
- Rich in vitamin C and are fat-free, saturated fat-free and cholesterol-free.
Jackfruit
- Rich in vitamin C and contains a good amount of fiber, copper, manganese, potassium, magnesium, vitamin B12.
Lychee
- Rich in vitamin C and is low in fat and cholesterol-free.
Mango
- Rich in vitamin A and a good source of vitamin C.
Oranges
- Rich in vitamin C and contain a good amount of dietary fiber.
Pineapple
- Rich in vitamin C and is very low in sodium.
Strawberries
- Are high in vitamin C and folate.
In-season vegetables:
Artichokes
- Are a good source of dietary fiber, magnesium, vitamin C and folate.
Asparagus
- Is rich in vitamin C and folate and is a good source of vitamin A.
Belgian Endive
- Contain dietary fiber and are fat-free, sodium-free and cholesterol-free.
Broccoli
- Is high in vitamin C and in folate and contains potassium and dietary fiber.
Butter Lettuce
- Rich in vitamin A and contains folate and vitamin C.
Chayote Squash
- Contains vitamin C in good amounts and is fat-free, cholesterol-free and sodium-free.
Corn
- Is a good source of vitamin C and it is low in fat.
Fava Beans
- Are rich in fiber, folate, manganese, and contain a good amount of copper, iron, potassium.
Fennel
- Is a good source of vitamin C and contains potassium and fiber.
Fiddlehead Ferns
- Are rich in vitamin B3, manganese and vitamin C.
Green Beans
- Are a good source of vitamin C and of fiber.
Manoa Lettuce
- Is rich in vitamin A and a good source of folate and vitamin C.
Morel Mushrooms
- Are rich in vitamin D, iron and copper.
Mustard Greens
- Are rich in vitamin K, manganese, folate, vitamin A and vitamin C.
Peas
- Are rich in vitamin C and contain a good amount of dietary fiber, vitamin A and folate.
Purple Asparagus
- Is rich in vitamin C and contains vitamin A.
Radicchio
- Rich in vitamin K and contains vitamin C, copper and folate.
Red Leaf Lettuce
- Is rich in vitamin K and vitamin A.
Rhubarb
- Contains dietary fiber and protein.
Snow Peas
- Are rich in vitamin C and contain manganese and iron.
Sorrel
- Is rich in vitamin C and vitamin A.
Spinach
- Is rich in fiber, vitamin A, folate, iron and vitamin C.
Swiss Chard
- Rich in vitamin C and vitamin A.
Vidalia Onions
- Contain vitamin C and chromium.
Watercress
Is rich in vitamin A and vitamin C.
White Asparagus
- Is rich in vitamin C and contains vitamin A.
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The golden rule for fruits and vegetables is first in, first out, meaning you should always consume older produce first and fruits and veggies within a few days since purchase for best nutritional value and freshness.