Fruits and Vegetables in Season in Maryland in July and How They Improve Our Health

Fruits and Vegetables in Season in Maryland in July and How They Improve Our Health

Maryland is a state that offers a rich variety of produce for such a small area, thanks to its diverse climate and geography. In July, some of the fruits and vegetables that are in season in Maryland are:

- Corn: Corn is a good source of fiber, vitamin C, folate, thiamine and antioxidants. It can help lower blood pressure, cholesterol and blood sugar levels. Corn can be enjoyed boiled, grilled, roasted or in salads, soups and casseroles.

- Tomatoes: Tomatoes are rich in lycopene, a powerful antioxidant that can protect against oxidative stress and inflammation. Tomatoes also contain vitamin C, potassium, vitamin K and folate. They can help prevent cardiovascular diseases, cancer and infections. Tomatoes can be eaten raw, cooked, juiced or in sauces, salsas and salads.

- Cucumbers: Cucumbers are mostly water, which makes them hydrating and refreshing. They also contain vitamin K, vitamin C, magnesium and potassium. They can help regulate blood pressure, flush out toxins and reduce swelling. Cucumbers can be sliced, diced, pickled or added to salads, sandwiches and dips.

- Eggplants: Eggplants are low in calories but high in fiber, anthocyanins, chlorogenic acid and nasunin. These compounds have anti-inflammatory, anti-cancer and neuroprotective effects. Eggplants can help lower cholesterol, improve blood flow and prevent oxidative damage. Eggplants can be baked, roasted, grilled or made into dishes like ratatouille, baba ganoush and moussaka.

- Green beans: Green beans are a good source of protein, fiber, vitamin C, vitamin K, manganese and iron. They can help support the immune system, bone health, blood clotting and metabolism. Green beans can be steamed, sautéed, stir-fried or added to salads, soups and casseroles.

- Bell peppers: Bell peppers are one of the most colorful and versatile vegetables. They come in different colors like green, red, yellow and orange. They are rich in vitamin C, vitamin A, vitamin B6, folate and antioxidants. They can help boost the immune system, protect the eyesight, lower inflammation and prevent anemia. Bell peppers can be eaten raw, roasted, stuffed or in dishes like fajitas, stir-fries and salads. 

- Zucchini: Zucchini is a type of summer squash that has a mild flavor and a tender texture. It is low in calories but high in water, fiber, vitamin C, vitamin B6 and potassium. It can help promote digestion, hydration, skin health and weight loss. Zucchini can be sliced, grated, spiralized or made into dishes like zucchini bread, zucchini noodles and zucchini fritters.

- Summer squash: Summer squash is a term that includes different types of squash like yellow squash, pattypan squash and crookneck squash. They are similar to zucchini in their nutritional profile and health benefits. They can also be prepared in similar ways as zucchini.

- Berries: Berries are one of the most delicious and nutritious fruits in season in July. They include strawberries🍓 , blueberries🫐 , blackberries🍇 , raspberries🍒 , currants🍒 and gooseberries🍒 . They are packed with antioxidants like anthocyanins, flavonoids and ellagic acid. They can help protect against cancer, cardiovascular diseases, diabetes, cognitive decline and infections. Berries can be eaten fresh, frozen, dried or in smoothies, jams, pies and muffins.

- Melons:  Melons are another refreshing and hydrating fruit in seasonin July. They include watermelon🍉 , cantaloupe🍈 , honeydew🍈 ,and muskmelon🍈 .They are rich in water, fiber, vitamin C, vitamin A, potassium and lycopene.They can help prevent dehydration, heat stroke, kidney stones,constipation and skin damage.Melons can be eaten fresh, juiced or in salads, sorbets and cocktails.

- Apples: Apples🍎 are one of the most popular and versatile fruits in season in Maryland.They are available from July through October (cold storage until spring). They are high in fiber, pectin, vitamin C, quercetin and polyphenols. They can help lower cholesterol, blood pressure, blood sugar and inflammation. They can also improve digestion,brain function, oral health and immunity. Apples can be eaten raw, cooked, baked or in cider, sauce, butter and pie.

- Apricots: Apricots🍑 are a type of stone fruit that are in season in July in Maryland. They are sweetand juicy with a soft and velvety skin. They are rich in vitamin A, vitamin C,vitamin E,potassium and beta-carotene. They can help protect the eyesight, skin health, immune system and heart health. Apricots can be eaten fresh, dried, canned or in jams, compotes,tarts and cakes.

- Peaches: Peaches🍑 are another type of stone fruit that are in season in July in Maryland. They are similar to apricots in their nutritional profile and health benefits. They can also be prepared in similar ways as apricots.

Enjoy our bountiful Maryland fruits and vegetables!