Spring has sprung, bringing with it a nutritious and delicious crop of fruits and veggies that make eating healthy incredibly easy, colorful, and fun!
We’re kicking off the season with 30 recipes featuring superstar spring fruits and veggies like asparagus, artichokes, carrots, fava beans, radishes, leeks, grapefruit, green peas, and many more — along with information on the benefits of each, straight from the experts on Healthline’s Nutrition team.
- Apricots: Apricots have a good amount of provitamin A (including beta carotene and alpha carotene) — about 4 percent of your daily value in a medium-sized fresh apricot.
- Artichokes: Artichokes are low in fat, high in fiber, and loaded with vitamins and minerals, like vitamins C and K, folate, phosphorus, and magnesium. They’re also one of the richest sources of antioxidants.
- Arugula: This delicious green is a nutrient-dense food that’s high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat. It’s high in several vital nutrients, including calcium, folate, potassium, and vitamins C, A, and K.
- Asparagus: Asparagus is a low-calorie vegetable that’s an excellent source of essential vitamins and minerals, especially folate and vitamins A, C, and K.
- Carrots: Carrots are an excellent source of vitamin A in the form of beta carotene. They’re also a good source of several B vitamins, vitamin K, and potassium.
- Cherries: Cherries are high in potassium and packed with antioxidants, which will give your immune system a boost.
- Dandelion greens: Dandelion greens can be eaten cooked or raw. They’re an excellent source of vitamins A, C, and K. They also contain vitamin E, folate, and small amounts of other B vitamins.
- Fava beans: Fava beans pack an incredible amount of nutrients. They’re rich in plant protein, folate, and several other vitamins and minerals, including manganese and copper. They’re also loaded with soluble fiber, which can aid digestion and lower cholesterol levels.
- Green garlic: Garlic is low in calories and rich in vitamin C, vitamin B-6, and manganese.
- Grapefruit: Grapefruit contains several types of antioxidants that may help prevent the development of some chronic conditions, including heart disease and cancer.
- Leeks: Leeks contain a high amount of vitamin K and up to 16 percent inulin fiber. Thanks to their inulin content, leeks promote healthy gut bacteria and help break down fat. They’re also high in flavonoids, which support your body’s response to oxidative stress.
- Lemons: Lemons are very rich in vitamin C and are a decent source of potassium and vitamin B-6.
- New potatoes: Potatoes are packed with vitamins and minerals, though the variety and preparation method can affect the nutritional content. They’re naturally gluten-free, which makes them an excellent choice for people with celiac disease or a non-celiac gluten sensitivity.
- Peas: Green peas contain several vitamins, minerals, and antioxidants. They’re also high in fiber and protein.
- Radishes: They’re a good source of vitamin C, folate, and potassium. At only 9 calories in a half cup, radishes make a great snack.
- Rhubarb: Rhubarb is high in fiber and is a very good source of vitamin K.
- Strawberries: Strawberries are a good source of vitamin C, manganese, folate (vitamin B-9) and potassium. They also contain small amounts of several other vitamins and minerals.