When you shop at the farmer’s market, you’re doing more than supporting local growers – you’re nourishing your body with foods harvested at their peak. Seasonal eating isn’t just a trend; it’s rooted in science.
At the UNC Nutrition Research Institute (NRI), we study how nutrients interact with your body based on individual factors like genetics, age, and lifestyle. But one universal truth is this: fresh, seasonal produce delivers optimal flavor and nutritional value.
Fruits and vegetables begin to lose nutrients as soon as they’re harvested. Buying in-season and close to home means fewer days in transit and storage, and more vitamins and antioxidants on your plate. For example, freshly picked leafy greens retain more folate – a key nutrient for metabolism and cell health – than those shipped across the country.
Eating seasonally also encourages dietary variety, which supports gut health and may reduce chronic disease risk. Different seasons naturally rotate in new sets of nutrients your body needs. Summer berries bring anthocyanins that support brain and heart health, while fall’s root vegetables deliver fiber and slow-digesting carbohydrates that keep you full and energized.
Not sure what’s in season? Here are a few local highlights to look for in late summer:
- Tomatoes – Packed with lycopene, great for heart health.
- Peppers – High in vitamin C, supporting your immune system.
- Okra – A gut-friendly veggie rich in fiber and antioxidants.
Beyond produce, don’t overlook farm-fresh eggs – a powerhouse of essential nutrients. “Eggs are one of the richest natural sources of choline, a nutrient critical for brain development and liver function,” says Isis Trujillo-Gonzalez, PhD, an Assistant Professor at the NRI who studies how maternal choline shapes brain development across the lifespan. “Getting enough choline is especially important during pregnancy and early childhood because this is when the brain is developing at its fastest pace.”
Farm eggs often come from pasture-raised hens, which may contain higher levels of omega-3 fats and other micronutrients, adding another layer of value to your market finds.
Need ideas for what to do with your market haul? Robert Weimer, a dietetic technician in the Tate lab, has a simple rule of thumb: “Start with what’s fresh and build around it,” says Robert Weimer, NRI’s dietary technician. “This summer, a simple tomato and cucumber salad doesn’t need much; just a little olive oil and vinegar, fresh herbs, and a pinch of salt and pepper. When ingredients are that fresh, the flavor speaks for itself. Eating seasonally gives you natural variety throughout the year, and every ingredient brings something new to the table – in taste and nutrition!”
Next time you browse the market, think of it as a celebration of what your body needs right now – filled with whole foods that are fresher, tastier, and often more affordable than off-season alternatives. Eating with the seasons isn’t just delicious – it’s smart nutrition.