Key Takeaways
- Seasonal produce is harvested at peak ripeness, offering more vitamins, minerals, and antioxidants.
- Spring offers unique produce not commonly found year-round, adding flavor and diversity to your diet.
- Some spring foods registered dietitians say you should eat more of include strawberries and asparagus.
Spring is in full swing, which means the growing season is officially under way in many parts of the country. Soon, local and seasonal produce will be available at your local grocery store, farm stand, farmers’ markets, or even in your very own backyard.
But these fruits and vegetables aren’t just tastier than what you find at supermarkets year-round, many of them have boosted nutrition. “Seasonal eating means consuming produce at its peak ripeness, which helps retain more of the food’s natural vitamins and nutrients.” says Jamie Baham, MS, RDN, LD, cancer prevention dietitian. And because local options have been recently picked, they typically have a much longer shelf life (when stored appropriately) than standard store-bought produce, saving you money.
There’s environmental perks to eating locally and seasonally, too. “Environmentally, seasonal produce requires less transportation (when grown locally) resulting in lower energy use and reduced greenhouse gas emissions,” Baham explains. Plus, many customer-facing farmers employ more ecologically-sound farming practices to build soil health and use less agricultural chemicals (though ask your local farmer about this to be sure).
Additionally, this way of eating can also help you access harder-to-find produce. “Seasonal eating offers options that are typically unavailable in other seasons (and at many supermarkets), adding variety to the diet by incorporating unique flavors and abundant nutrients,” shares registered dietitian Sandra Avitia, MS, RD, LDN.
To help you embrace the bounty of the season, we’ve rounded up eight of the most nutrient-dense (and delicious) spring season superfoods to try this year.
Spring Superfoods to Eat Right Now
While there are far more spring superfoods than we can list here, the following eight options are RD-approved, and absolutely scrumptious:
Strawberries
Many people wait all year for late spring strawberries (myself included). Not only are they way tastier than anything you’ll find at the grocery store year-round, but freshly-picked strawberries are chock-full of nutrients. “Strawberries are an excellent source of vitamin C, potassium, folate, and antioxidants—which help reduce free radicals linked to cancer and diabetes, among other conditions,” explains Avitia. While some local strawberries can be found at certain grocery stores, the very best-tasting varieties are often procured from your local farmer—either at a farm stand or farmer’s market. If you don’t finish the carton before returning home, these berries are excellent in smoothies, oatmeal, chia pudding, yogurt bowls, salads, baked goods, or better-for-you frozen desserts.
Spinach
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Spinach is downright prolific all throughout the spring (and fall) as a cooler-weather crop. And since it doesn’t typically hold up well to the extreme heat of summer, spring is absolutely the best time to get your hands on some locally-grown, super-nutritious spinach. “This deep, leafy green is high in iron and fiber,” says Baham. You can also find vitamins A, C, and K in this hearty green, and all of these nutrients combine to support eye, blood, immune, metabolic, and gut health! Plus, there are plenty of tasty ways to enjoy spinach in the kitchen (which can be found at many local markets and grocers nationwide). “I like to toss a handful into my morning smoothies, or stir it into pasta dishes as an easy way to boost nutrition without changing the flavor too much,” Baham offers. Freshly-grown spinach is also a super tasty addition to stir fries, egg dishes, simple salads, and dips.
Asparagus
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When stalks of asparagus start pushing through the ground, you know it’s springtime. “Asparagus is rich in vitamins A, C, E, and K, and it is a good source of fiber and folate. These nutrients benefit the digestive system and promote healthy skin,” explains Avitia. You’ll also find flavonoids like isorhamnetin in this diuretic vegetable, which helps to prevent chronic illness. Asparagus can be added to pastas, salads, pizzas, and crudités platters, however, this veggie really shines when kissed by the grill—ideal for the beginning of grilling season. “I normally think of asparagus as a grilled side dish,” Avitia agrees. Look for the word “local” on grocery store asparagus packaging, or purchase it from your favorite farmers.
Blackberries
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Strawberries aren’t the only spring fruits to look forward to, blackberries are also ripe and ready this time of year. “These deep purple gems are packed with anthocyanins, and may support digestive health by encouraging beneficial gut bacteria like Bifidobacteria and Lactobacilli to thrive in the gut microbiome,” says Baham. These berries are also packed with fiber, potassium, and vitamin C, further supporting gut health, as well as heart and immune health. “I love adding blackberries to pancakes—they bring fiber, flavor, and a pop of color,” Baham adds. They also add plenty of intrigue to smoothies, yogurt, baked goods, and salads. While not every part of the country has fresh, local blackberries available come springtime, many Americans (especially those living in the Pacific Northwest) can find them at grocery stores and farmer’s markets.
Peas
All varieties of peas, including classic green peas, sugar snap peas, and snow peas, are tried and true springtime finds. Regardless of which kind you choose, most peas offer similar nutrition. “Peas are high in protein, which is essential for building muscle. They also contain fiber, vitamins A, C, and K, as well as various antioxidants. The combination of protein and fiber helps you feel fuller for a longer period of time, aiding in digestion and promoting satiety,” says Avitia. Additionally, the micronutrients in peas support gut, metabolic, eye, immune, and heart health. Fresh, local pea varieties can be found at many grocery stores, farm stands, and farmer’s markets come spring. If not enjoyed raw straight from the package, peas and pea pods are perfect in pastas, salads, slaws, and crudite. “A pea soup will help with a rainy spring day,” Avitia adds.
Carrots
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Nothing is cuter (or more delicious) than baby carrots pulled fresh from the ground in spring…and it just so happens that they’re bonafide superfoods. “Carrots are loaded with beta and alpha carotenes, which may help reduce cancer risk,” offers Baham. You’ll also find plenty of fiber, potassium, and vitamin C in these orange veggies for an extra gut, heart, and immune health boost. Locally-grown spring carrots can be more challenging to find in many large-chain grocery stores since they’re in such steady supply all year long, but farmer’s markets and farm stands often have them. “I enjoy them raw for a satisfying crunch, pickled for a flavorful bite, or tossed into salads for added color and nutrition,” Baham adds. Don’t throw away those leafy tops, either, they make for an excellent pesto addition!
Arugula
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While a range of leafy greens, including mixed lettuces, kale, collards, and mustard greens are all seasonal in spring, arugula is one of the most nutrient-dense and nuanced in flavor. “Arugula is one of my favorite ingredients for a salad. It contains vitamin A and beta-carotene, which help with digestion, eyesight, and bone health due to its calcium and vitamin K content,” explains Avitia. Seasonal arugula is a sure thing at most farmer’s markets nationwide, though many grocers will also carry locally-sourced options. Aside from adding it to salads, arugula is also hearty enough to withstand a touch of heat—ideal as a bed for grilled proteins, or tossed into pastas and soups at the very end of cooking.
Mushrooms
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And finally, while spring showers certainly bring plenty of flowers, this moisture also cultivates a whole lot of fresh fungi—aka mushrooms. In fact, some of the most delicious mushroom varieties can be foraged for (or purchased from local mushroom purveyors at farmers’ markets) in the spring. “Mushrooms are a good source of vitamin D (when grown with access to UV light), which supports bone health and immune function. I love adding them into a veggie omelette or sautéed into stir-fries for that rich, umami flavor,” says Baham. Pasta, pizza, and the grill are excellent destinations for spring mushrooms, too.
