6 Superfoods Blooming this Spring

April showers might bring May flowers, but they also bring spring fruits and vegetables and the start of farmer’s market season throughout much of the country and that is equally—if not more—exciting. As we switch from warm soups and comfort foods to spring salads and light entrees, consider incorporating these six spring super foods into your weekly menu. These seasonal foods not only taste amazing, but they also contain vitamins and nutrients that are great for your healthy lifestyle and will fuel your body for all those outdoor spring activities! Check out the full list below to find out which foods can boost your immunity, strengthen your heart and more.












Peas Slip green peas into your salads and veggie-filled dishes and you’ll be doing your health a favor. Due in part to its high fiber content, green peas are commonly associated with lowered risk of type 2 diabetes. Plus, its high vitamin K content also means that it can play a key role in bone support, an important fact to note for women who have started to experience unwanted bone loss as a result of menopause.
Try them in Fresh Pea Soup.



Spinach People pop it in everything from smoothies to omelets, so it should come as no surprise that spinach is chock full of amazing vitamins and nutrients. What might be a surprise, however, is its potential cancer-fighting powers. Composed of 105% of vitamin A, a vitamin whose carotenoids promote proper cell communication to keep cells from overgrowing (and, thus, cause cancer), spinach has recently been evidenced as playing a role in protecting against aggressive forms of prostate cancer.
Try it in Spinach-Berry Salad.

Asparagus Asparagus is extremely high in folate and, as such, contains folic acid and a B vitamin that aids in manufacturing DNA in developing fetuses, making it important for pregnant women and those trying to conceive. Additionally, asparagus contains high levels of anti-inflammatory and antioxidant nutrients, which researchers identify as capable of reducing risk of common chronic health problems including type 2 diabetes and heart disease. Also, it tastes amazing when grilled.
Try it in Chicken & Asparagus Pasta.

Pineapple If the juicy sweetness isn’t enough to convince you to consume, like, all the pineapples, perhaps you might be interested to know that adding this tropical fruit and its fantastic vitamin C content to a diet can aid in preventing or reducing the severity of everything from asthma attacks and joint pain to recurrent ear infections and the flu. Still need convincing? Vitamin C is also essential in producing collagen to keep the structure of our bodies strong and plays a part in regulating many moods and daily body rhythms.
Try it in Mango-Pineapple-Banana Smoothies.

Carrots Momma always said that carrots would make your eyes strong, but did you also know that they can protect against cardiovascular disease? A study out of the Netherlands based upon food’s pigmentation determined that foods in the dark orange and yellow color zone were effective in protecting against CVD. Carrots were determined to be the single most effective of those foods. Do your lovely heart a favor and stock up on some carrots at your local farmer’s market!
Try them in 100-Calorie Carrot Ginger Muffins.

Strawberry For our money, the strawberry can do no wrong—it’s sweet, delicious, plays well with other fruits and makes a mean dessert in too many ways to count. But the bright red warm weather favorite also packs a punch for your health. With vitamin C levels that are through the roof, the fruit stands as one of the top antioxidant sources found in commonly consumed foods. Regular consumption of strawberries has also been linked to decreased risk of type 2 diabetes, and researchers are studying the association between strawberries and blood sugar regulation. 
Try them in Grilled Strawberry & Cream Pita.
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Member Comments

Saved all these recipes to make them. To be honest, though, only like sugar snaps raw so a wee bit not too sure about the pea soup! Report
Strawberries and pineapple, great fresh. Report
TOMATOCAFEGAL
Love this kist Report
Love every one of the foods listed here today. Report
Some of my favorite foods! Yum! Report
Good list of Spring foods. Thanks. Bought some strawberry plants to put out this year. Report
Thanks. Love most of these but too much Vit. K involved with several. Report
BONDMANUS2002
Absolutely great Report
THANKS Report
Great article! Report
Like 5 of 6 Report
Great article! Report
Need to watch out though because some of these, like carrots, show up on the annual "Dirty Dozen" foods most likely to be contaminated by pesticides -
www.ewg.org/foodn
ews/dirty-doz
en.php (or look at the main page www.ewg.org for the "Clean Fifteen") Report
PLCHAPPELL
Good recipe suggestions Report
Versatile and YUM! Report


 

About The Author

Alicia Capetillo
Alicia Capetillo
Alicia graduated from Northwestern University with a Bachelor of Science in journalism and a minor in film and media studies. Prior to joining SparkPeople, she worked in marketing and public relations and once left it all behind to backpack through South America. Alicia enjoys making every muscle weep at Orangetheory Fitness, farmers markets, planning trips to practically every country and cheering aggressively for her beloved Cincinnati Reds and New Orleans Saints. She can also make a mean guacamole on toast.