The Benefits of Eating Local Fruits and Vegetables

Eating locally has become a big trend in recent years for health and environmental reasons, and to support small businesses and farmers. Local food hasn’t had to travel as far, meaning that it’s fresher, higher in nutrients, and reduces your carbon footprint. 

At Hebrew SeniorLife’s outpatient nutrition clinic, one way our registered dietitians work with older adults is by partnering with them to brainstorm how they can incorporate a variety of fresh produce into their diets.

New England’s long winters might have you thinking that local produce isn’t available all year — but think again! No matter the season, you can find delicious and nutritious fruits and vegetables. Keep reading to learn the benefits of incorporating local, seasonal produce into your diet.

Local produce has more nutrients and better flavor

When fruits and vegetables are grown locally and in season, they are harvested right when they’re ready to eat. That means they are of the best possible quality when you buy them. 

If produce needs to be shipped a long distance, however, the crop is harvested early so it doesn’t spoil before it reaches its final destination. A side effect of taking vegetables out of the ground before they’re fully ripe is that they don’t develop a full spectrum of vitamins and minerals. Additionally, produce starts to lose the nutrients it has every day, even under refrigeration. 

After the food has been transported to where it will be sold, it may need to be heated in a hothouse to ripen artificially. This process changes the texture and taste while reducing the flavor. While pre-chopped produce is convenient, it also loses some nutritional value due to oxidation. 

While local is best, it’s not always possible or accessible. A good alternative is frozen or canned vegetables, which retain most of their nutrients because they’re harvested closer to peak ripeness and preserved quickly. Compared to refrigerated produce, canned or frozen fruits and vegetables hold onto their nutrients longer.

Pre-cut frozen fruits and vegetables can also be a great choice if you have a condition that makes gripping a knife uncomfortable, such as arthritis. Read more time-saving meal preparation tips. 

The environmental benefits of eating locally

Eating locally grown foods takes less energy and fewer resources. Vegetables grown nearby consume less fuel to transport them to your nearest store or farmer’s market. They also require less refrigeration and cut back on the energy consumed to accelerate the natural ripening process. In fact, close to 20% of carbon emissions in the food system are because of food relocation. You may also be less likely to find produce sold in plastic packaging at your local farm stand or farmer’s market. 

Eat a variety of nutrients for full body health

While we often like to talk about “miracle foods” or “superfoods,” the reality is that no single food, no matter how healthy, can supply us with all the nutrition we need. It’s important to have variety in your diet to get a full complement of nutrients. Purchasing in-season produce means you have a rotating and varied menu year-round.

Our bodies evolved to eat what was growing in season, so the natural cycle of crops and produce is meant to support our health and nutritional needs. Foods with a high water content, like watermelons, berries, and cucumbers, can help keep us hydrated in the summertime heat. Winter squashes and root veggies are great ingredients for hearty stews and soups that offer comfort during the long winter months, while leafy greens in the spring are nutrient-dense and lighter on calories.

Save money by buying local

In-season produce is more likely to be available in higher quantities, which means it is more likely to be affordable! Also, when produce is in season, local farmers are less likely to have extensive travel or storage costs. All of these factors drive down the price we see at the store.

Plus, through the Massachusetts Health Incentives Program, you can use your SNAP benefits at farmers’ markets, farm stands, and community-supported agriculture. Supporting local farmers and saving money — that’s a win-win!

One valuable resource to see if your town offers its own market is the Massachusetts Department of Agricultural Resources’ online map of local farmers’ markets.

Seasonal fruits and vegetables local to New England

There’s plenty of local produce to be found in grocery stores and farm stands that are open year-round.

The best cooking methods for vegetables

How you cook your vegetables can affect the nutrient content. Roasting, steaming, and sautéing retain the most nutrients.

However, boiling helps soften vegetables, making them easier to eat and digest. This can be good for people who have difficulty with raw or crunchy vegetables. One thing to be aware of is that some of the nutrients are lost during the boiling process. For example, you’ll notice if you boil broccoli, the water will be green — that’s the nutrients from the broccoli leaching out. 

Though it’s better to eat a slightly less nutritious vegetable than no vegetable at all, if you are concerned about getting all the possible nutrients, you can drink the water once it’s cooled down. Or, use it as stock to make a hearty soup — all the nutrients will go into the broth. Steaming vegetables in the microwave or on the stovetop can retain their vitamins and minerals — and they’ll still be easier to eat and digest. 

One of the most important things to remember is that the best fruits and vegetables are the ones you’ll eat. So, regardless of whether you’re buying canned, frozen, non-organic, or pre-chopped; boiling, baking, roasting, steaming, or topping with cheese; you’re still doing something good for your health!

One-on-one nutrition counseling for older adults in Boston and Dedham

At Hebrew SeniorLife, we consider nutrition a key component of managing and preventing serious health issues. If you or a loved one has any nutritional concerns, Hebrew Rehabilitation Center offers an outpatient medical nutrition therapy program for older adults, including one-on-one individualized education and treatment plans developed by our registered dietitians. 

To learn more, contact us online or call our outpatient nutrition therapy program at 617-363-8539 in Boston or 781-234-9630 in Dedham.

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