Eating locally and choosing foods that are "in season" promotes sustainability. In addition, you are sure to get foods that are ripe, fresh and available in abundance. Spring is the peak season for some of the healthiest and most nutrient-rich fruits, vegetables and other foods. These foods deserve a reserved place on your plate.
Asparagus
Asparagus is a top recommended spring food according to the editors of "Fitness" magazine. Fleshy green asparagus spears are tender and succulent. In peak season from April to May, asparagus is rich in vitamins A, C and K, B-1, B-2, folate, B-6, manganese, copper and dietary fiber.
Strawberries
Fragrant, sweet and lucious, strawberries are at their freshest, and most abundant, April through July. Low in calories, strawberries are an outstanding food source of vitamin C, meeting nearly 140 percent of the recommended daily value or DV per 1 cup serving. They also are a source of manganese and dietary fiber.
Snap Peas
Choose sugar snap, snow or flat pod peas to accompany your spring meals. They are rich in B-vitamins and iron. Though they are called "sugar snap" they are not rich in sugar but are naturally slightly sweet.
Pineapple
According to Produce for Better Health Foundation, this ultra-sweet tropical fruit is available year-round but is at its peak March through May. Two 3-inch diameter slices provide approximately 30 mg of vitamin C, meeting 50 percent of the DV for this nutrient, which promotes immune system function.
Artichoke
The artichoke, also known as the Green Globe according to the California Artichoke Advisory Board, is low in calories, providing 25 calories per medium-sized vegetable. Artichokes contain magnesium, folate, vitamin C, dietary fiber as well as phytochemicals, plant-based, disease-fighting compounds that may protect your liver.
Lamb
Lamb is imported from New Zealand year-round but "Spring" lamb is most flavorful and tender May through June. Lamb, like beef, is very high in vitamin B-12 and iron, both important nutrients that help to prevent anemia. It is also an excellent food source of niacin or vitamin B-3.
Rhubarb
Rhubarb, technically a vegetable, is often referred to as the "first fruit of the season," according to Cooking Light. This acidic red-stalked vegetable is very tart without sweetener but pairs well with sweet fruits, such as blood oranges and strawberries. Rhubarb is low in calories but is a source of calcium and potassium.
Broccoli
Broccoli, a cruciferous vegetable, is a nutrient powerhouse. Broccoli is a source of well-absorbed calcium and is high in vitamin C and folate. It also contains phytochemicals such as isothiocyanates that, according to the American Institute for Cancer Research, may offer anti-cancer benefits.
Hass Avocado
The Hass or California avocado may be a high-calorie, high-fat fruit, but the fat in an avocado is unsaturated fat that is considered heart-healthy. This rich, buttery, creamy and slightly nutty-flavored fruit is very high in dietary fiber and is a food source of nearly 20 vitamins and minerals.
Fava Beans
Fava beans may be labor intensive to prepare, as the pod and thick skin must be removed before eating, but they are well worth their weight in terms of nutrition. Fresh fava beans start appearing in stores in late spring. They are a source of many nutrients, such as vitamin B-1, folate, iron, copper, phosphorus, magnesium. potassium, dietary fiber and manganese.
References
- "Fitness" magazine: Healthy Recipes for Spring's Freshest Ingredients
- Produce for Better Health Foundation: What's in Season? Spring
- California Artichoke Advisory Board: Health and Nutrition
- Cooking Light: In-Season: Rhubarb
- Eat the Seasons: Lamb
- American Institute for Cancer Research: Foods that Fight Cancer?
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