spring fruits and vegetables
Healthy Living

Spring Fruits and Vegetables and How They Benefit You

Apr 12 2024

This time of year delivers a bounty of fresh spring fruits and vegetables that are brimming with color and flavor. They are also nutritional powerhouses that can help your body naturally get the vitamins and minerals it needs to stay healthy.

Are you ready to try some of the best? Add a few – or all – of these seasonal stunners into your snacks and meals this spring.


Ripe, ruby-red strawberries are some of the healthiest spring fruits around. They’re packed with vitamin C and potassium, which can help your immune system stay strong. Strawberries also have a type of nutrient called flavonoids. These natural chemicals can help reduce inflammation in your body.

Pick some of them up at one of your local farmers markets and eat them within a few days to enjoy the freshest flavors.


Bring a taste of the tropics to your table with bold, juicy mangoes. Like strawberries, mangoes contain flavonoids that can keep your blood pressure stable, strengthen your bones and even reduce your risk of developing certain types of cancer. Their niacin – a type of vitamin – helps your body draw more energy from the food you eat, too.

Snack on fresh produce or toss it in a salad with shrimp, cilantro, avocado and tomato for even more flavor and texture.


These stalky spears are a staple in the spring months and stay in season from March all the way through June. Tender asparagus is a great source of fiber that keeps your digestive system working smoothly. It also contains a vitamin called folate that can boost your memory and help your brain process information quickly.

Try your asparagus steamed and finished with a spritz of lemon juice. Snap peas, collard greens and fava beans are some other spring vegetables to try.


Earthy, sweet beets are famous for their rich red color – and they’re rich in nutrients, too. These root vegetables are loaded with potassium, a mineral that helps your nerves and muscles stay healthy. You can even eat beets’ leaves to get an extra dose of vitamin A, which keeps your eyes bright and your skin clear.

Roast beets in the oven with olive oil and salt to create a mellow suppertime side dish.


This bright green, versatile veggie is great grilled, baked and even raw. No matter how you choose to eat it, you’ll get the heart-healthy benefits of potassium in every bite. One serving of this type of squash also provides more than 30 percent of your daily vitamin C requirements. That’ll help your bones stay strong and protect you against harmful molecules called free radicals, which can damage your body’s cells.

Try using shredded, sauteed zucchini in place of pasta with your favorite sauce. It can even go great in stir-fries.


Tart and tasty cherries are some of the best seasonal spring fruits to enjoy when you want an easy snack. When you toss a cherry in your mouth, you’re giving your body fiber, vitamin C and anthocyanins, which are nutritional compounds that may play a role in preventing cancer. These tangy fruits are also a natural source of melatonin. This chemical can help you get better sleep and make it easier for your body to create new cells.

Now that you know which spring fruits and vegetables to enjoy, learn about the primary care and nutrition services we provide at Mercy Health. 

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Post a Comment

Doug Binkley

Most of these are listed on the dirty dozen for pestacides! Buy and eat these in organic only!
May 01st, 2018 | 11:01am

Jan Below

I really enjoy reading the articles that you put out. Very helpful. Great idea!
May 01st, 2018 | 2:14pm

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