Boost Your Nutrient Intake with Spring Fruits and Vegetables

Boost Your Nutrient Intake with Spring Fruits and Vegetables

April 01, 2021

Now that winter has come and gone and spring is in full swing, it's time to look at what fruits and vegetables are coming into season. Springtime fruits and vegetables are rich in color and offer a big nutritional punch. Eating seasonal fruits and vegetables is a natural way for your body to get the nutrients it needs. Choosing in-season produce also reduces your carbon footprint and supports a more sustainable food economy.


One of my favorite spring vegetables is asparagus. Asparagus stays in season from March until May. It’s a great source of fiber and also provides folate, vitamin A, C, and K. Asparagus is easy to roast in the oven. Just toss in a bit of olive oil, salt, and pepper and cook for about 20 minutes. It tastes great with grilled fish or in a vegetable stir fry.

Leafy greens like arugula are also seasonal in spring. Arugula provides calcium, potassium, and vitamins C and K. Arugula has a great spicy flavor and can be mixed with other greens in a garden salad or eaten alone with sliced apple, dried cranberries, sliced roasted almonds, and a citrus vinaigrette. I like to toss it in a primavera pasta dish with other veggies, shrimp, pesto, and shredded parmesan cheese.


Strawberries are nutrient-rich, making them one of the healthiest fruit options. They contain both vitamin C and potassium. They also are loaded with flavonoids which are anti-inflammatory and function as antioxidants. Strawberries can enrich a fruit salad and also be used in a luscious fruit smoothy.

Cherries are another springtime fruit loaded with nutrition. The rich red color is a dead giveaway. They are high in antioxidants like beta carotene and also provide fiber, potassium, and vitamins A, C, and K. Cherries are tasty in a fruit smoothy or by themselves as a juicy snack.

More Choices

Here is a list of some additional seasonal spring fruits and vegetables to include in your menu planning:

  • mangos
  • grapefruit
  • apples
  • artichokes
  • carrots
  • cucumbers
  • peas
  • spinach
  • herbs and sprouts

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Diet and Nutrients , Meal and Menu Planning