When produce is in season, it will have the best flavor and most nutrients. Check out this guide to see what fruits and vegetables are in season in July.
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1. Apricot
Apricot is a popular summer fruit. It’s available between May and September, but it peaks in June, July, and August.
With its juicy flesh and sweet flavor, apricot is delicious on its own or in smoothies. The fruit is also small, about 1 to 3 inches, and related to plums, nectarines, and peaches.
Key nutrients in apricots include fiber, vitamin C, and antioxidants. These are compounds that protect your cells and reduce the risk of disease.
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2. Avocado
Avocado season runs between February and September. However, you can find it all year round because it’s often imported from tropical countries.
Botanically, avocado is considered a fruit. The texture is also creamy thanks to its high content of omega-3 fats, which are good fats. Omega-3s benefit the body by lowering inflammation. Additionally, they manage high blood cholesterol, which reduces the risk of heart disease.
Eating avocados will increase your intake of fiber, vitamin E, potassium, and magnesium as well. Potassium controls blood pressure, while magnesium helps nerve function.
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3. Banana
Bananas grow in tropical countries, so they aren’t considered a seasonal fruit. You can get them during every month, including July.
Due to their thick texture, bananas are great in baked goods and smoothies. They also have a naturally sweet flavor that pairs well with other ingredients.
As a rich source of fiber, bananas are beneficial for the gut. They’ll promote regular digestion and reduce the risk of constipation. Other essential nutrients in bananas include potassium, magnesium, vitamin B6, and vitamin C, which is needed for immunity.
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4. Bell pepper
Bell peppers are part of the nightshade family. Peak season starts in July and ends in September.
All bell peppers start out green. As the vegetable ripens, it will become sweeter and turn yellow, orange, or red. Some varieties will stay green. Regardless of the color, bell peppers are packed with nutrients. Examples include fiber, folate, vitamin A, and vitamin K.
They’re especially high in vitamin C, a nutrient needed for immune function and wound healing.
5. Beet
In general, beet season begins in June or July. It typically lasts until October, depending on where they’re grown.
Beets are naturally purple-red, so they’re great for adding color to recipes. The color comes from plant pigments called betalains. Betalains are also antioxidants, meaning they reduce oxidative stress and keep your cells healthy. Antioxidants can help prevent chronic disease.
When you eat beets, you’ll get a lot of fiber, an important nutrient for digestion. Other nutrients in beets include iron, copper, and manganese.
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6. Blackberry
Tart and sweet, blackberries are the ultimate summer fruit. They usually peak in July and August.
Blackberries are often sold fresh or frozen, either by themselves or with other berries. You can blend the berries into smoothies or use them to make jams, desserts, or sauces.
The fruit is an impressive source of vitamin C, making it great for immunity. Vitamin C helps your immune cells fight germs that might make you sick.
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7. Blueberry
Blueberry season varies across the country, but it usually starts in late spring and ends in early fall. So it typically includes July.
The berries might be tiny, but they’re packed with essential nutrients. Examples include vitamin C, fiber, and anthocyanins, a type of antioxidant.
Anthocyanins can support brain function, heart health, and eyesight. This makes blueberries one of the healthiest fruits you can eat.
In smoothies, blueberries will add a sweet flavor and deep blue color. You can also enjoy them alone or in baked goods.
RELATED: 12 Benefits of Eating Blueberries
8. Cherry
Cherries, like other stone fruits, are in season during the summer. They typically peak between May and July.
Sweet cherries are best for snacking and making smoothies. Tart cherries, also known as sour cherries, are better for baking. That’s because they become sweeter when heated.
A rich source of anthocyanins, cherries will fight oxidative stress in the body. They provide fiber and vitamin C as well.
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9. Corn
There’s a reason why corn is a popular barbecue food. The vegetables thrives during the warmer months, including July.
Often, corn is grilled and enjoyed as is. It can also be added to soups, salads, and condiments.
Corn provides many nutrients, including vitamin B6, vitamin C, thiamine, vitamin K, folate, and niacin. It also contains fiber, which benefits digestion.
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10. Cucumber
Cucumbers are in season in July. They have a crunchy texture and refreshing flavor, making them great for summer recipes.
You might be surprised to learn that cucumbers are technically fruits. However, they’re usually eaten as vegetables in salads, sandwiches, and wraps.
In smoothies, cucumbers will add a fresh and cooling flavor. Plus, they’re high in water, so they’ll contribute to hydration.
Vitamin K is one of the top nutrients in cucumbers. Other nutrients include potassium, fiber, vitamin C, vitamin A, and antioxidants.
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13. Eggplant
Eggplant, or aubergine, is in season between July and October. It usually peaks in August.
In botany, eggplant is considered a fruit. However, it’s commonly used as a vegetable and almost always cooked. When cooked, eggplant becomes sweeter and less bitter. The texture also becomes creamy and tender.
Nutritionally, eggplants are impressive. They provide nutrients like vitamin C, potassium, fiber, vitamin B6, and magnesium.
14. Green Beans
There are many varieties of green beans. Depending on the type, they’ll be in season between May and October. This includes July.
At the grocery store, you can find green beans fresh, frozen, or canned. They’re a popular ingredient in entrees and side dishes.
Also known as string beans, green beans contain fiber, folate, vitamin K, vitamin C, and vitamin A.
15. Mango
Mangos, like bananas, are found all year round in grocery stores. That’s because they’re often grown in tropical countries.
However, the fruit also grows in Florida, California, and Puerto Rico. These mangos are in season during the summer, including July.
Whether fresh or frozen, mangos are so good in smoothies. They’ll add a creamy texture and sweet tropical flavor.
The fruit is packed with vitamin C, which is key for immunity and skin health. Vitamin A, fiber, and potassium are other nutrients in the fruit.
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16. Nectarine
Nectarines are in season in July. They’re usually sold next to other stone fruits, such as peaches, plums, and apricots.
The fruit is similar to a peach, but it’s actually quite different. Nectarines are firmer and more tangy than peaches. Because of the firm texture, nectarines are ideal for cooking. But you can use them in smoothies too.
A high source of carotenoids, nectarines are so good for you. Carotenoids are compounds with antioxidant and anti-inflammatory properties.
17. Okra
Okra, or lady’s fingers, is in season in July. It’s eaten as a vegetable, but it’s technically a fruit.
A popular ingredient in Southern dishes, okra contains a gel-like substance called mucilage. This substance is good for thickening soups and stews.
Since it’s high in fiber, okra is great for managing high cholesterol. This can help reduce the risk of heart disease.
18. Papaya
Papaya, like bananas, are mostly imported from tropical countries. So you can find it all year round in stores.
But for papaya grown in the U.S., it’s usually in season in the summer. This includes the month of July.
The fruit is one of the top sources of vitamin C, an antioxidant and essential nutrient. It also provides fiber, vitamin A, and papain, an enzyme that supports digestion.
19. Pineapple
Pineapple peaks between March and July. However, as a tropical fruit, it’s often imported from other countries throughout the year.
The flavor of pineapple is very sweet and tart. This makes it ideal for balancing earthier ingredients, such as spinach or kale.
Eating pineapple will boost your intake of vitamin C. It also contains bromelain, an enzyme that helps the body absorb nutrients and digest food.
RELATED: 12 Benefits of Eating Pineapple
20. Plum
Plums are another July fruit. Their whole season usually runs between May and October.
Compared to peaches, plums typically have a milder sweetness. But they’re also more tart, especially near the skin.
In smoothies, plums will add plenty of flavor. It will also provide nutrients like vitamin C, vitamin A, vitamin K, and fiber.
21. Raspberry
With their tart and sweet flavor, raspberries will instantly brighten up your recipes. They’re in season in June and July. Raspberries are available on their own, fresh or frozen. The berries are also found in berry mixes, which are great for smoothies.
When buying fresh raspberries, avoid ones with white spots. This means they’re unripe and more tart than sweet.
Noteworthy nutrients in raspberries include vitamin C, fiber, magnesium, calcium, and antioxidants.
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22. Strawberry
In general, July marks the end of strawberry season. They usually peak in June.
Thanks to their sweet flavor and versatility, strawberries are popular fruits. You can use them in desserts, jams, sauces, and smoothies. Fresh strawberries also make delicious toppings, whether you’re eating oatmeal, yogurt, or ice cream.
Strawberries are very high in vitamin C, a nutrient that reduces the risk of sickness. They provide fiber and antioxidants too.
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23. Tomato
Tomatoes are fruits but eaten as a vegetables. They’re most commonly used in salads, sandwiches, and sauces.
In season between May and October, tomatoes peak in the warmer months. This makes them a popular ingredient in summer recipes.
To boost your intake of antioxidants, eat more tomatoes. They contain a disease-fighting compound called lycopene.
24. Zucchini
A type of summer squash, zucchini thrives during the warmer months. It’s in season in July.
Zucchini, also known as courgette, is best eaten cooked. When raw, it will taste bitter, but cooking makes it sweeter.
Like other squash, zucchini is packed with nutrients. This includes fiber, potassium, and antioxidants like lutein and zeaxanthin.