· By Olivia Silverthorne ANutr, BSc
Eat the Seasons: Your UK Seasonal Fruit & Veg Calendar
Walk into any supermarket today and you will find strawberries in January, asparagus in October, and blueberries almost every day of the year. We are all so used to having whatever fresh produce we want, whenever we want, but it hasn’t always been this way.
Although modern food systems are brilliant and have given us convenience and variety, they've also slowly disconnected us from natural growing cycles.
Most of us no longer know what’s actually in season in the UK, which means we’re missing out on the best flavour, nutrients, and even the environmental benefits of eating local.
In this post, we’ll explore why seasonality still matters and give you a simple monthly guide to fresh, seasonal produce, something you can save, revisit and use as a reference whenever you’re planning your weekly shop.
The benefits of eating in season
Eating fresh, seasonal produce isn’t just about tradition, there are also a wide range of benefits too, for example:
Increased nutritional value:
The World Health Organisation emphasises eating a variety of fruits and vegetables as part of a healthy diet to ensure adequate intake of essential nutrients. Fruit and vegetables harvested at peak ripeness often contain even higher levels of vitamins, antioxidants and protective plant compounds compared to produce picked early to survive long transport. When food travels thousands of miles or sits in storage for extended periods, nutrient levels can decline.
More cost effective:
Seasonal produce is also often more affordable, because theres more of it, it drives prices down. On top of that, choosing what naturally grows in the UK at that time of year can reduce reliance on imports and energy intensive growing methods, further cutting down the costs.
Great for gut health:
Eating with the seasons naturally increases dietary variety, research in the Digestive Health Foundation by eating a wider range of different types of fruit and vegetables throughout the year, you expose your gut microbiome to a wider range of fibres and polyphenols, which supports overall digestive and metabolic health.
Better for the environment:
Researchers at the University of Oxford note that choosing seasonal produce can reduce environmental impact because it requires less energy for storage and long-distance transport. It also reduces the need for energy intensive growing methods like heated greenhouses. Seasonal food typically requires fewer resources to produce and transport, meaning a lower carbon footprint overall.
What's in season and when
Eating seasonally doesn’t have to be complicated. While supermarkets tend to stock the same produce year round, independent greengrocers and local markets are often a better reflection of what’s actually in season, with fresher, more flavourful options that haven’t travelled as far.
So if you’re stuck, try popping in to your local green grocers and ask what's in season that month. Or just refer back to this month by month breakdown:
January
Vegetables:
Brussels sprouts, red cabbage, kale, leeks, parsnips, swede, carrots, turnips, Jerusalem artichokes, cauliflower, white cabbage, celery, beetroot, spring onions, savoy cabbage, chicory, mushrooms, winter squash.
Fruit:
Apples, pears.
February
Vegetables:
Brussels sprouts, red cabbage, kale, leeks, parsnips, carrots, turnips, cauliflower, white cabbage, spring onions, savoy cabbage, chicory, mushrooms, winter squash, purple sprouting broccoli.
Fruit:
Apples, pears.
March
Vegetables:
Purple sprouting broccoli, spring greens, spinach, watercress, leeks, radishes, spring onions, white cabbage, chicory, parsnips, swede, mushrooms, artichokes, kale, asparagus, carrots.
Fruit:
Rhubarb.
April
Vegetables:
Asparagus, new potatoes, spinach, spring onions, radishes, purple sprouting broccoli, cucumbers, watercress, carrots, leeks, celeriac, mushrooms, spring greens, radishes, rocket, swede.
Fruit:
Rhubarb.
May
Vegetables:
Asparagus, broad beans, peas, lettuce, new potatoes, beetroot, aubergines, potatoes, globe artichokes, peppers, leeks, rocket, spinach, mushrooms, spring onions, cucumbers, tomatoes, radishes, chicory, spinach, marrows, spring greens.
Fruit:
Strawberries, rhubarb.
June
Vegetables:
Courgettes, tomatoes, peas, broad beans,beetroot, lettuce, cucumbers, broccoli, aubergines, radishes, chillies, summer squash, new potatoes, globe artichokes, french beans, sugar snap peas, spinach, spring onions, turnips, swiss chard, rocket, cabbages, courgettes, peppers.
Fruit:
Strawberries, raspberries, gooseberries, cherries, blackcurrants, rhubarb.
July
Vegetables:
Tomatoes, courgettes, french beans, peppers, aubergines, beetroot, cauliflowers, turnips, spring onions, lettuce, carrots, new potatoes, sugar snap peas, broccoli, broad beans, fennel, radishes, rocket, chillies, courgettes, peas, summer squash, onions, watercress, cucumbers.
Fruit:
Strawberries, raspberries, blueberries, cherries, red currants, blackberries, rhubarb, apricots.
August
Vegetables:
Tomatoes, courgettes, french beans, peppers, cucumbers, cauliflower, spring onions, lettuce, carrots, potatoes, spring greens, beetroot, sugar snap peas, broccoli, mangetout, board beans, rocket, peas, courgettes, garlic, runner beans, onions, sorrel, chillies, swiss chard, fennel, samphire.
Fruit:
Plums, blackberries, raspberries, blueberries, apples, cherries, strawberries, apricots, redcurrants, blackcurrants.
September
Vegetables:
Cauliflowers, tomatoes, spring onions, lettuce, carrots, mangetout, potatoes, spring greens, broad beans, beetroot, sugar snap peas, broccoli, celery, courgettes, rocket, fennel, peas, french beans, sweetcorn, chillies, leeks, aubergines, garlic, summer squash, onions, swiss chard, cucumbers, samphire, peppers, runner means, parsnips, marrow, cucumber.
Fruit:
Apples, redcurrants, strawberries, cherries, plums, blackberries, raspberries.
October
Vegetables:
Cauliflowers, tomatoes, spring onions, lettuce, potatoes, cavolo nero, celery, spring greens, red cabbage, carrots, broccoli, courgettes, rocket, beetroot, butternut squash, peas, pumpkins, marrow, sweetcorn, chillies, leeks, aubergines, summer squash, onions, jerusalem artichoke, swiss chard, radishes, watercress, samphire, savoy cabbage, runner beans, parsnips, brussel sprouts, cucumber.
Fruit:
Apples, pears, quince, blackberries.
November
Vegetables:
Onions, cauliflowers, cavelo nero, red cabbage, potatoes, carrots, swede, watercress, celery, beetroot, butternut squash, chestnuts, pumpkins, jerusalem artichokes, salsify, swiss chard, leeks, pumpkins, parsnips, white cabbage, turnips, celeriac, savoy cabbage, brussel sprouts, chicory, turnips.
Fruit:
Apples, pears, cranberries.
December
Vegetables:
Mushrooms, onions, winter squash, swede, potatoes, red baggage, carrots, celery, beetroot, kale, chestnuts, pumpkins, salsify, swiss chard, leeks, parsnips, white cabbage, turnips, celeriac, savoy cabbage, brussel sprouts, chicory, turnips, celeriac.
Fruit:
Cranberries, apples, quince, pears.
Final thoughts
Eating with the seasons is one of the simplest ways to bring more variety, flavour, and nourishment to your meals throughout the year. When produce is naturally at its best, cooking balanced meals tends to feel easier and your plate often becomes more colourful without much extra effort.
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