Spring Has Sprung! Time to Try These Seasonal Foods

WASHINGTON — March 19 marks the first day of spring. We have more hours of daylight, slowly rising temperatures and flowers beginning to bloom. With the winter frost (hopefully) behind us, certain fruits and vegetables are at their peak. 

Eating seasonally can be a fun and healthy way to support local farms and enjoy the best flavors the Earth has to offer. Here, we’ll explain spring seasonal eating and discuss the best fruits and vegetables and their health benefits. We’ll also leave you with some recipes to make the most of early spring. 

What Does Seasonal Eating Mean?

Seasonal eating refers to eating produce that has been grown and picked at its peak of flavor and nutrients. Most produce is available year-round at grocery stores, but seasonal produce costs are sometimes lower.

The Mayo Clinic states that seasonal produce is more nutrient-dense and flavorful because it is picked at the height of ripeness and doesn’t get frozen or preserved. Seasonal eating may also be environmentally friendly and cause less pollution. If you opt to buy produce at a farmers market, you also support your local economy. 

Spring Seasonal Foods and Their Health Benefits

When you tune in to your body’s hunger cues, you may notice your cravings and desires shift with the seasons. In the winter, roasted root vegetables and hearty soups can be comforting. As the season changes, you may want light and fresh salads, herbs and fruits. 

Spring Vegetables

In early spring, these veggies are at their peak.

• Asparagus: Asparagus is a classic early spring vegetable beginning in March. It comes in green, purple and white, all high in vitamin K and folate. 
• Artichokes: Peak artichoke season goes from March until May. Artichokes are high in fiber, antioxidants and magnesium. 
• Arugula and Spinach: When it comes to leafy greens, arugula and spinach are excellent in the early spring. They are both high in several vitamins and minerals and dietary nitrates. Healthy nitrates from plant-based foods can help lower blood pressure and improve exercise performance.
• Onions: Onions make a tasty addition to many dishes. In the spring, look out for spring onions, green onions and scallions. Onions are loaded with antioxidants.
• Peas: Early spring is the time for more fresh peas and fewer frozen peas. Sugar snap peas and pea shoots are great options. Peas are high in fiber, vitamin A, and vitamin K and are also a great source of plant-based protein.
• Radishes: Radishes have a distinct flavor and are great raw or cooked. They’re high in vitamin C. Look out for white, purple and cherry radishes in the spring.
• Herbs and Garlic: Don’t forget your seasoning. Spring is an excellent time for fresh garlic and herbs like basil, mint and dill.

Spring Fruits

Fruits are nature’s healthy, sweet treats. Spring and summer are the best seasons to enjoy them.

• Citrus Fruits: Citrus fruits are at their peak in the spring. Look for oranges, grapefruits, lemons and limes. They are all high in vitamin C, which helps keep your immune system strong. They also contain electrolytes; add them to your water for a hydration boost.
• Strawberries: You may associate strawberries with the summer, but they start in the spring. Strawberries are high in fiber and antioxidants. 
• Kiwi and Pineapple: Kiwi and pineapple are high in vitamin C and fiber. They are also uniquely high in digestive enzymes called actinidain and bromelain. Digestive enzymes help you absorb nutrients from your food and may ease stomach discomfort.
• Mangoes: While it may not be beach weather, mangoes peak in the spring. Like kiwi and pineapple, they’re high in vitamin C, fiber and a digestive enzyme called amylase.

Healthy Meal and Snack Ideas

After your trip to the farmers market, unpack your spring goods and hit the kitchen.

• Spring Salad: A salad is a quick and easy way to enjoy fresh produce. Combine spinach, arugula and strawberries, then top with fresh herbs and your dressing of choice. Add more veggies, a protein source and a healthy carb like sweet potatoes or quinoa to make it a complete meal.
• Roasted Asparagus and Onions: Pop your asparagus and onions in the oven to release their flavors. Add fresh herbs and top with freshly squeezed lemon. Artichokes are also excellent when roasted.
• Tropical Fruit Salad: Cut up mango, pineapple and kiwi and mix for a digestive health boost. 
• Dark Chocolate and Strawberries: Pair your fresh strawberries with dark chocolate for a healthy dessert. The higher the percentage of cocoa in your dark chocolate, the more antioxidants and health benefits it has.

Spring Ahead

Spring is the time for fresh fruits and vegetables. Load up on asparagus, artichokes, leafy greens, peas and onions. Boost your digestive system with kiwi, pineapple and mangoes. Enjoy a delicious strawberry on its own or add it to a salad for a pop of sweetness. Happy Spring!

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