Carrot (Daucus carota var. fruit)
Carrots are naturally rich in beta-carotene, vitamin K1, biotin and potassium, and their bright orange color comes from powerful carotenoids that support vision, skin health and immunity. They even become sweeter when exposed to cold soil, a natural process that enhances their flavor and antioxidant content. Their phytonutrients make them a classic, foundational vegetable for healthy development. Carrots are typically in season from late fall to early spring.
Mango (Mangifera indica L. fruit)
Mangoes deliver vitamin C, carotenoids, folate and a broad range of polyphenols, giving them one of the highest antioxidant capacities among fruits. Their tropical aroma comes from more than 100 natural volatile compounds, and their rich color and sweetness add both flavor and nourishment. Mangoes help support immune function, skin health and growth thanks to their micronutrient density. They’re generally in season from spring to late summer.
Pineapple (Ananas comosus fruit)
Pineapple contains vitamin C, manganese and B-vitamins, and is uniquely known for bromelain, an enzyme that supports digestion and has anti-inflammatory potential. Pineapple supports immune defense, antioxidant protection and digestive comfort. It reaches peak availability from spring through early summer.
Apple (Malus pumila Mill. fruit)
Apples provide vitamin C, potassium, pectin fiber and polyphenols such as quercetin, which offer antioxidant and anti-inflammatory benefits. Their crisp texture is due to tiny internal air pockets, and the huge diversity of apple varieties gives each one a unique nutrient and flavor profile. Apples contribute to gut health, metabolic balance and immune support. Their natural season runs from late summer through fall.
Tomato (Solanum lycopersicum L. fruit)
Tomatoes are rich in vitamin C, vitamin K, potassium and especially lycopene, the red carotenoid associated with heart, skin and cellular protection. Tomatoes are botanically a fruit, although they are widely accepted as veggies. Their flavor and lycopene content are enhanced by sunlight, which increases natural sweetness and antioxidant density. Tomatoes are at their best from summer to early fall.
Zucchini (Cucurbita pepo L. fruit)
Zucchini provides vitamin C, B6, potassium, manganese and carotenoids like lutein and zeaxanthin, which support eye health. With a water content of about 94–95%, it’s naturally hydrating, light and easy to digest. Its delicate flavor and edible blossoms are prized in Mediterranean and Asian cuisines. Zucchini supports hydration, digestive comfort and vision. Its natural season spans from late spring to early fall.
Leek / Garlic Chive (Allium tuberosum Rottler ex Spreng leaf)
Garlic chives deliver vitamin K, vitamin C, folate and sulfur-rich compounds known for their immune and cardiovascular benefits. Their mild garlicky aroma enhances dishes, while their delicate white flowers are also edible and rich in phytonutrients. These sulfur compounds contribute to antioxidant defense and natural antimicrobial activity. Garlic chives are typically harvested from spring through fall.
Cucumber (Cucumis sativus L. fruit)
Cucumber is one of the most hydrating vegetables thanks to its 96% water content, and it supplies vitamin K, potassium and polyphenols concentrated mainly in the peel. Its natural cooling properties have been recognized in traditional wellness systems for centuries, especially for their skin-soothing and digestive benefits. Cucumbers contribute to hydration, skin vitality and digestive balance. They peak in season during summer.
Spinach (Spinacia oleracea L. leaf)
Spinach is exceptionally nutrient-dense, providing vitamin K, folate, iron, vitamin C, magnesium and carotenoids like lutein and zeaxanthin. Its mild flavor makes it versatile and easy to incorporate into any diet. Spinach supports normal energy metabolism, blood formation, immune function and eye health, making it one of the most functional leafy greens. It grows best in early spring and fall.
Broccoli (Brassica oleracea L.)
Broccoli offers vitamin C, vitamin K, folate, fiber and high levels of sulforaphane, one of the most researched phytonutrients for cellular protection and detox pathways. Its florets are actually unopened flower buds, which explains its unique texture and nutrient density. Broccoli supports immune strength, detoxification and antioxidant defense. It’s mainly harvested in fall and winter, with some spring availability in cooler climates.
Orange (Citrus sinensis L. fruit)
Oranges are known for their vitamin C content, but they also provide folate, potassium and flavonoids like hesperidin, which support vascular and antioxidant function. Their aromatic essential oils elevate both flavor and nutritional potency, especially through peel-derived compounds. Oranges help maintain immune health, collagen production and cellular protection. Their natural season runs from winter through early spring.