Spring comes like a breath of fresh air after a long winter, bringing with it growth, renewal, and new life. The birds return, the grass gets greener, and flowers start blooming. It’s also the time when the first fruits and veggies of the season are ready to be picked and harvested on farms and in gardens.
Eating in-season produce helps you get more variety in your diet. This is great news for your body as well as your daily menu. Try adding some of these healthy, nutrient-rich, in-season fruits and vegetables to your plate this springtime.
In-Season Fruits and Vegetables this Spring
Harvested starting around March until June, asparagus include folate and vitamin K. In fact, you’ll get about two-thirds of the vitamin K you need from a half-cup serving of asparagus. It’s also an excellent source of vitamin C, vitamin A, B vitamins, and dietary fiber.
Although you can find strawberries all year, their peak season is between April and June. Eat just a cup of berries, and you’ll get 100% of your vitamin C for the day. Studies show that vitamin C and other nutrients in strawberries play the role of antioxidants and have a positive effect on oxidative stress. Also, the magnesium, vitamin K, and potassium found in these spring berries help promote bone health.
Carrots are one of the best natural sources of vitamin A, and they’re also packed with fiber and a variety of antioxidants. This orange veggie is also a good source of calcium, vitamin C, iron, potassium, zinc, and folate. Eat them raw with hummus, shred them in salads, bake into muffins, or steam them for a yummy side dish.
4. Swiss Chard
If you want a pretty veggie that looks like spring, Swiss chard comes with beautiful colored stalks in colors like purple, yellow, and red. It’s in the same family as spinach, and it offers more than three times your daily recommended intake of vitamin K, an essential vitamin for bone health. Swiss chard also contains nitrates, known for supporting heart health. To enjoy this veggie, add it to your favorite soups, pasta dishes, or simply wilt it in a hot skillet for a nutrient-packed side dish.
5. Blood Oranges
While they look like a regular orange at first glance, inside, they’re a dark, reddish-orange color and packed with delicious flavor. You can usually find blood oranges between January and June, and they offer 120% of your daily vitamin C requirements. They’re also a good source of vitamin A, calcium, and fiber. They make a pretty addition to a salad, a great snack, or a lovely plate garnish.
A single cup of this cruciferous veggie provides you with as much vitamin C as an orange. Broccoli also is packed with vitamin A, which is excellent for your immune system, skin, and eyes. Enjoy broccoli raw, add it to casseroles and soups, roast it in the oven, or steam it to enjoy its delicious flavor.