What's in Season in February?
American Heart Month — beets, broccoli, potatoes and the last great citrus support blood pressure and heart health.
February is American Heart Month, and the produce aisle cooperates. Potassium-rich storage crops — beets, potatoes, winter squash — help counter the sodium-heavy comfort foods of late winter, while beet pigments (betalains) and their natural nitrates are actively studied for blood-pressure support. Citrus is still going strong: blood oranges, a Mediterranean-style winter treat grown in California, peak from December through March.
Cool-season brassicas from California and Arizona fill the gap before spring: broccoli and cauliflower are abundant and affordable now. Broccoli is a quiet nutrition powerhouse — about 102mg of vitamin C per 100g at only 31 kcal. In the South, collard greens are traditional winter fare and among the most calcium-dense leafy greens you can buy.
February Seasonal Produce at a Glance
| Produce | Peak Season |
|---|---|
| Blood oranges | Dec–Mar |
| Navel oranges | Dec–Mar |
| Beets | Winter storage |
| Broccoli | Oct–Apr (CA/AZ) |
| Cauliflower | Oct–Apr (CA/AZ) |
| Collard greens | Jan–Apr |
| Russet potatoes | Year-round (storage) |
| Red cabbage | Nov–Mar |
Nutrients to Focus on in February
- Potassium — Helps control blood pressure by countering sodium — the Heart Month priority
- Dietary Fiber — Soluble fiber helps manage cholesterol; brassicas and root vegetables deliver
- Vitamin C — Late-winter immunity support from citrus and cruciferous vegetables
Simple Recipe Ideas for February
Roasted beet and blood orange salad
Ingredients
- ・3 beets, roasted and sliced
- ・2 blood oranges, segmented
- ・Arugula or spinach
- ・Goat cheese crumbles
- ・Balsamic vinaigrette
Nutrition note: A heart-healthy pairing: nitrates from beets, potassium and anthocyanins from blood oranges, and mostly unsaturated fat from the dressing.
Loaded baked potato with broccoli
Ingredients
- ・1 russet potato
- ・1 cup broccoli florets, steamed
- ・Greek yogurt (instead of sour cream)
- ・Sharp cheddar, small amount
- ・Chives, black pepper
Nutrition note: Keeping the skin on maximizes potassium and fiber. Swapping sour cream for Greek yogurt adds protein while cutting saturated fat.
Top Foods for February's Key Nutrients (Live Data)
Foods from USDA FoodData Central ranked by the nutrients worth focusing on in February, per 100g.
Foods highest in Potassium
View full ranking- 1. FLOUR, SOY (DEFATTED)2520mg
- 2. FLOUR, SOY (DEFATTED)2510mg
- 3. FLOUR, SOY (DEFATTED)2510mg
- 4. Flour, soy, defatted2480mg
- 5. FLOUR, SOY (DEFATTED)2460mg
- 6. FLOUR, SOY (DEFATTED)2420mg
Foods highest in Dietary Fiber
View full ranking- 1. coconut flour39.5g
- 2. coconut flour37g
- 3. ground flaxseed meal36.7g
- 4. coconut flour34.8g
- 5. coconut flour34.6g
- 6. Flour, coconut34.24g
Foods highest in Vitamin C
View full rankingRelated Nutrition Articles
Seasonality varies by region; nutrition data from USDA FoodData Central.