Ancestral Guide To Eating Seasonal in Summer
By J Gulinello, MS, CNSc, FNTP
Summer’s vibrant energy brings a variety of foods that echo the way our ancestors ate—fresh, local, and in sync with nature’s rhythm. Seasonal eating is not a fad; it’s a primal blueprint for thriving, delivering nutrients at their peak to fuel mitochondria, support gut health, and tame inflammation.
By choosing what grows near you in summer, you tap into foods rich in antioxidants, omega-3s, and polyphenols, maximizing absorption and vitality. This ancestral guide highlights summer’s bounty with examples to inspire a primal plate.
Why Seasonal Eating Matters
Our hunter-gatherer forebears ate what the land offered, aligning with seasonal cycles to optimize health. Summer’s sun-drenched produce and proteins are packed with vitamin C, healthy fats, and bioactive compounds that enhance cellular energy and repair gut linings.
A 2017 Journal of Food Science paper shows that fresh, seasonal produce (e.g., tomatoes, berries) harvested at peak ripeness retains higher levels of antioxidants (e.g., lycopene, vitamin C) compared to stored or processed versions, due to minimal nutrient degradation. Eating locally minimizes nutrient loss from transport, delivering amino acids and fatty acids where they’re needed most.
Summer’s Primal Picks:
Wild-Caught Salmon (Pacific Northwest, summer runs): Brimming with omega-3s (EPA/DHA, ~2g/3 oz), salmon supports membrane health and reduces inflammation. Grill with fresh thyme for a primal feast.
Heirloom Tomatoes (local farms, June-August): Loaded with lycopene and vitamin C, tomatoes combat free radicals, protecting DNA. Drizzle with olive oil and sea salt for a high-fat side.
Zucchini (backyard gardens, July-September): Low-carb (~3g/cup) and fiber-rich, zucchini feeds gut microbes, producing SCFAs like butyrate. Sauté in ghee for a nutrient-dense meal.
Blueberries (wild or local, June-July): High in anthocyanins, blueberries lower oxidative stress, per a 2021 Advances In Nutrition paper. A small handful per day does the trick.
Grass-Fed Beef (pasture-raised, summer grazing): Rich in conjugated linoleic acid (CLA) and zinc, beef fuels muscle repair and immunity. Skewer with rosemary for a summer BBQ.
How to Eat Local and Seasonal
Scour farmers’ markets or join a CSA to find what’s fresh—think berries in New England, peaches in Georgia, or wild fish in Alaska. Chat with growers to pinpoint peak harvest times for maximum nutrient density. Keep meals simple: grill salmon with zucchini ribbons, toss tomatoes and blueberries in a high-fat vinaigrette, or sear beef with sea salt. Ferment summer veggies (like cucumber kimchi) to boost probiotics which is an ancestral preservation practice. This fits a high-fat (ghee, olive oil), high-protein (beef, fish), lower-carb (veggies, berries) nutrition strategy, delivering leucine for muscle protein synthesis and butyrate for gut health.
Ancestral Wisdom in Action
Seasonal eating reconnects us to the land, just as our ancestors lived—moving with nature’s cycles, eating what’s abundant. Summer’s nutrient-dense foods enhance health and vitality. Lost seasonality is a big reason why the human species has suffered such a chronic disease burden over the past 100 years. Our technology has outpaced our biology. By embracing summer’s harvest, you’re not just eating—you’re fueling and optimizing your body.
Food is information…feed with a purpose!
-J
J Gulinello | MS, CNSc, FNTP | Founder, Perpetual Health
To learn more, you can follow J here.