March Seasonal Eating Guide

Monthly dining tips curated by the Vizer team to help you live, eat and shop healthfully.

One of the most actionable ways to promote community-wide health is adopting a seasonal eating routine.

Although a buzzy-word, the concept of eating locally grown, recently harvested produce dates back through all of human agricultural history. Before you could shop for all of your ingredients at a local grocery store 365 days a year, societies relied on what food was environmentally available to meet nutritional needs.

Not only is eating what's in season shown to increase the nutrient density of your diet, but it also supports local food systems and ecological farming practices!

A good example of local food sourcing at work is the relationship between local farmers and charitable food distributors. Through food system partnerships, Food Banks across the country are able to source surplus nutrient-dense produce for populations in need.

This farm-to-table distribution approach increases the health profile of the foods served, while also minimizing the need for long-distance transport.

Check out our recommendations for your March shopping list!


Oranges are citrus fruits that contain nutrients with many health benefits. They are high in vitamin C, antioxidants which reduce inflammation, choline, and zeaxanthin. Choline is a nutrient that helps with sleep, muscle movement, memory and learning.

According to Medical News Today, one medium sized orange about 131 grams (g) provides:

  • 61.6 calories

  • 237 mg of potassium

  • 15.4 g of carbohydrate

  • 12.2 g of sugar

  • 1.23 g of protein

Oranges are the #1 fruit to boost your immune system. Vitamin C is one of the most important nutrients to keep your immune system strong which oranges are very high in.

Having a strong immune system could prevent the risk of catching or fighting the common cold and other diseases. It's important to keep your immune system at its best especially with the rise of COVID.


Cauliflower is a vegetable that is low in calories and high in nutrients. This vegetable looks just like broccoli but white!

On Healthline, they highlight the nutrients and health benefits that cauliflower provides:

  • Vitamin C and K

  • Fiber (good for digestive health)

  • Antioxidants

  • Low calories

  • Alternative for grains

Here are some recipes on how to substitute grains with cauliflower for a low-calorie meal:


Beetroot, commonly referred to as beets, is a vegetable vibrant in color with good health benefits.

Beets are high in dietary nitrates which improve athletic performance, according to several studies. It improves oxygen levels and time of exhaustion; to best maximize those benefits it is recommended that you consume beets at least 2-3 hours before any exercise.

Fun fact: It has a history of being used to color wine in the mid-19th century!


Pineapple is a tropical plant that has an edible fruit. This fruit comes from the bromeliad family and fun fact: pineapples are the only edible fruit in this plant family.

Just like oranges, pineapples are high in vitamin C which helps boost your immune system. They are also high in enzymes that help break down proteins improving digestion.

Below are the nutrients in 1 cup of pineapple:

  • Carbs: 21.6 grams

  • Fiber: 2.3 grams

  • Vitamin C: 131% of the RDI

  • Manganese: 76% of the RDI

  • Vitamin B6: 9% of the RDI

Pineapples can be used in fruit salad, smoothies, or wellness shots. Wellness shots are packed with nutrients that have probiotics and antioxidants.

Here is a great wellness shot recipe to try at home:


Mangoes are a popular tropical fruit known for its sweet and sometimes sour taste. Mangoes are grown across the world from Florida, Mexico, Haiti, South America and Asia. This is the perfect nutrition based fruit for a warm, spring day.

Mangoes have zeaxanthin, an antioxidant, studied to improve eye health. It also can prevent cancer and heart disease. Mangoes also have tons of vitamin A that improve skin and hair.

Here are some ways to implement mangoes into your diet:

Don't know how to cut a mango, try this.

Fun fact: Mangoes are the most eaten fruit across the world!


Follow along monthly for updated seasonal eating tips and recipe suggestions. If you make your own recipes from these suggestions, tag #vizerexplore and @vizerapp on social so we can share your creations!