• High levels of phenols, heart-protecting phytonutrients
• Decreasing the activity of the inflammation-causing enzyme COX
• 3 grams of fiber per serving

Harvest season: March–October

Try this recipe:Mango-Ginger Strawberry Smoothie

• Immunity-boosting vitamin C
• Lycopene, which may decrease the risk of cancer
• The ability to lower bad cholesterol and the number of triglycerides

Harvest season: September–April

Watch the video: Fat-Burning Recipe: Kale, Grapefruit, and Hazelnut Salad  

Try this recipe:Honey Grapefruit With Bananas

• 25% of your daily dose of calcium (per serving)
• Lutein, which protects against eye diseases such as macular degeneration
• High levels of iron

Harvest season: year-round, but March brings the freshest and tastiest varieties

Try this recipe:Asian Spinach Salad

• Chemicals that promote liver health
• High levels of vitamin C

Harvest season: year-round, but richer flavors are available in spring

Try this recipe:Cucumber and Radish Stir-Fry With Rice Noodles

• Over 40% of your daily recommended amount of manganese, which keeps bones healthy
• Dietary fiber
• Folic acid and vitamin B6, which keep your cardiovascular health in tip-top shape

Harvest season: April–November

Try this recipe:Fusilli with Scallops and Peas

• Only 25 calories for an entire artichoke
• High levels of figure-friendly fiber

Harvest season: March–June

Try this recipe:Artichoke, Goat Cheese, and Potato Omelet

Sometimes called the alligator pear, avocados have a creamy taste that’s a summer favourite. Pass the guac, please! Health benefits include:

• Heart-healthy monounsaturated fat
• Potassium, which helps muscle functioning
• Folate

Harvest season: year-round, but the richest ones come to market in April

Try this recipe: Chilled Avocado Soup or watch the video.

• Flavonoids, which have a strong antibiotic effect
• High levels of vitamin C
• Limonoids, which may help fight certain cancers

Try this recipe:Cilantro-Lime Shrimp Tacos

• High levels of vitamin C
• Folate, which may help lower the risk of cardiovascular disease
• Less than 50 calories per tangerine

Harvest season: November–April

Try this recipe:Warm Chocolate Cake With Citrus