Your quick guide to seasonal fruit and vegetables in South Africa

When it comes to healthy eating, there are numerous benefits to eating local, in-season produce. Here are 8 reasons: 

1. It supports a healthy gut microbiome – the community of trillions of microbes that inhabit the gastrointestinal tract. Our gut microbiome, which has a huge influence on our immune system benefits from the variety (and the quantities) of in-season produce as the varying chemicals and types of fibre support different microbial species. 
2. It caters to your body’s nutritional needs each season, e.g. In winter, the vitamin C in oranges helps your immune system, while sweet, juicy summer fruits, such as watermelon, give you energy and keep you hydrated in warm weather. 
3. It’s fresher. 
4. It’s richer in flavour because it is ripened naturally and harvested at the right time. 
5. Therefore it’s also more nutritious. 
6. It’s cheaper – locally sourced, in-season produce is more affordable because of lower production costs. 
7. It helps local farmers and businesses. 
8. It contributes to lower carbon emissions through less transportation and refrigeration. 

List of seasonal fruits and vegetables

Autumn (March, April, May)

Winter (June, July, August)

Spring (September, October, November)

Summer (December, January, February)