These 12 Spring Fruits And Vegetables Are Going To Give You The Greatest Boost For Your Buck

There’s something special about spring produce. After a long winter of heavy meals and limited fresh options, the farmers’ markets and grocery store shelves start bursting with color again. It’s not just beautiful—it’s nutrient-rich. Spring fruits and vegetables are full of vitamins, minerals, antioxidants, and fiber that can help reset your body and get you feeling vibrant again.

If you’re trying to eat with the seasons (and maybe boost your nutrition while you’re at it), here are 12 of the most nutritionally dense spring picks—and why they’re worth adding to your basket.

1. Asparagus

Spring’s unofficial vegetable mascot, asparagus is more than just a side dish. It’s loaded with folate (a B vitamin that’s key for cell repair and pregnancy health), as well as vitamins A, C, E, and K. It’s also a natural diuretic, helping reduce bloating, and contains antioxidants that support cellular health. According to the USDA, one cup of cooked asparagus provides about 70% of your daily vitamin K needs.

2. Strawberries

The first truly sweet fruit of the season, strawberries are a vitamin C powerhouse—one cup has more than 100% of your daily requirement. They also contain ellagic acid, an antioxidant linked to cancer prevention, and are a good source of fiber for digestive health. Look for ones that smell sweet and are bright red all the way to the top. We have a recipe roundup for you.

3. Spinach

Popeye was onto something. Spinach is a nutritional powerhouse, rich in iron, magnesium, folate, and carotenoids like lutein and zeaxanthin, which help protect your eyes. It’s also one of the few vegetables that’s versatile enough for smoothies, salads, sautés, and even baked goods. Bonus: it’s low in calories but incredibly filling. This Spinach Salad with Hot Bacon Dressing, Chicken, Blue Cheese & Strawberries is hearty enough for dinner.

4. Radishes

Radishes don’t get nearly enough credit. They’re spicy, crunchy, and low in calories, but they’re also a good source of vitamin C and contain glucosinolates, which may help detoxify the liver and protect against cancer. They also support hydration with their high water content. Try our sautéed radishes shown above.

5. Peas

Whether it’s sugar snap peas or shelled green peas, spring is the time to embrace them. These little green gems are packed with plant-based protein, vitamin K, manganese, and fiber. They’re also a great source of coumestrol, a phytonutrient that may help prevent stomach cancer.

6. Artichokes

A little fussy to prep? Sure. But worth it? Absolutely. Artichokes are one of the top antioxidant-rich vegetables, according to USDA studies. They’re particularly high in fiber and a prebiotic called inulin, which supports gut health by feeding beneficial bacteria. They also contain cynarin, which may help support liver function.

7. Cherries (early-season)

While most people associate cherries with summer, some early-season varieties pop up in late spring. Cherries are anti-inflammatory powerhouses, rich in anthocyanins, which may reduce muscle soreness and support heart health. They’re also high in potassium, which helps regulate blood pressure.

8. Rhubarb

It may be tart (and technically a vegetable), but rhubarb is a unique source of antioxidants like anthocyanins and polyphenols. It’s also high in vitamin K and has been studied for its potential to lower cholesterol. Just remember: only the stalks are edible—rhubarb leaves are toxic. Here are our favorite ways to use this sweet/tart fruit.

9. Arugula

If you’re looking to level up your salad game, arugula is your new best friend. This peppery green is part of the cruciferous family, which means it’s rich in cancer-fighting glucosinolates. It also contains nitrates that can improve blood flow and support cardiovascular health. This Roasted Gnocchi With Tomatoes, Basil & Arugula is a crowd pleaser.

10. Carrots

Carrots are technically available year-round, but spring carrots—especially those colorful heirloom varieties—are sweeter and more tender. They’re a top source of beta-carotene, which your body converts to vitamin A to support vision, immune function, and skin health. Try our Roasted Glazed Carrots.

11. Fava Beans

Fava beans (also called broad beans) show up in late spring and are worth the effort to shell. They’re loaded with plant-based protein, iron, magnesium, and folate. They also contain L-dopa, a compound used in Parkinson’s treatment that may improve mood and brain function.

12. Green Garlic

If you’ve never tried green garlic, spring is the only time you’ll find it. It’s essentially young garlic before the bulb fully forms. It’s milder than mature garlic but still offers allium-family benefits—antimicrobial compounds, immune support, and heart-healthy sulfur compounds like allicin.

Final Thoughts

There’s a reason your body starts craving greens and juicy fruits in spring—it’s nature’s way of guiding you back to balance. These 12 spring fruits and veggies are not just seasonal darlings—they’re nutrition rock stars. Eating with the seasons isn’t just trendy; it’s a smart way to get the most flavor and the highest nutrient bang for your buck.

Whether you toss fresh spinach into a frittata, make a pasta primavera (shown above), or snack on a handful of sweet strawberries, you’re doing your body a favor. And if you’re lucky enough to live near a farmers’ market, spring is the perfect time to start exploring.

Let the season inspire your plate—your body will thank you.

Springtime Bliss: Indulge in 27 Delectable Asparagus Appetizers, Soups & Main Dishes

It’s time for asparagus! It is a brief season, so we eat them as often as we can, and now with this roundup of 27 appetizer, soup and main dish recipes you will be endlessly inspired. We have low carb, vegan, 30-minute recipes, gluten-free, grilled, roasted, fancy dishes, easy dishes, and have even thrown in basic grilling instructions.

And did you know that etiquette experts say it is proper to eat asparagus spears with your fingers? It’s true! (PS: if they are in something saucy, use your fork and knife).

READ: Springtime Bliss: Indulge in 27 Delectable Asparagus Appetizers, Soups & Main Dishes

Join Us

Join us on this empowering journey as we explore, celebrate, and elevate “her story.” The Queen Zone is not just a platform; it’s a community where women from all walks of life can come together, share their experiences, and inspire one another. Welcome to a space where the female experience takes center stage. Sign up for our newsletter so you don’t miss a thing, Queen!