Your quick guide to seasonal fruit and vegetables in South Africa

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 fruit and vegetables 



% NRV*

Ascorbic Acid (Vitamin C)



Trimagnesium citrate
providing magnesium (elemental)
Zinc citrate
providing zinc (elemental)
Vitamin K2 (menaquinone K7)
providing vitamin K (elemental)
10 μg
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1. Anon. (n.d.). Fruit and Veg Seasonal Chart. [Online] Accessed on 11 March 2022. Available from [J] 

2. Anon. (2022). Seasonal Fruit and Vegetable Chart for South Africa. Crush Magazine [Online]. Accessed on 11 March 2022. Available from [CM] 

3. Schend, J. (2020). 15 Foods That Boost the Immune System. Healthline [Online]. Accessed on 1 July 2022. Available from [HL] 

4. Smith, M.D. (2020). 6 Must-Know Benefits of Eating Seasonally. Better Nutrition [Online]. Accessed on 11 March 2022. Available from [BN] 

5. Spector, T. 2020. 15 tips to boost your gut microbiome. BBC Science Focus Magazine. Accessed on 14 December 2021. Available from [BBC] 

6. Wallace, K. 2017. Benefits of Eating Seasonally. Dr Karen Wallace [Online]. Accessed on 11 March 2022. [KW] 


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