10 spring fruits and vegetables to eat now

We all know the importance of eating fresh products. It is often suggested (and backed up by USDA) that fruits and vegetables should take half of our plate of grain, protein and dairy that account for the other 50%. It is a valuable goal and one that is made easier when equipped with ideas to keep meals interesting. Fortunately, there are countless opportunities to add your diet with seasonal fruits and vegetables, from cordial salads to cooked sides and plant -focused starters.

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During the spring, certain fruits and vegetables hit their highlight of freshness and taste, so the next time you go to the grocery store or farmers, fill your basket with these 10 things recommended by sports diedist and nutritionist, Leslie Bonci, Rd.

Fresh pineapple has a sweet, sour taste that can improve multiple dishes, from smoothies and salads to kebabs. The tasty fruit is full of vitamin C and manganese.

Mature pineapple should have a sweet, tropical aroma near the stalk. Look for fruit that is firm but gives a little in your hands when squeezed.

Nutrition: 1 cup of raw pineapple has 99 calories and 23 grams of carbohydrates (1).

This seasonal favorite is full of vitamin C, fiber, antioxidants and flavonoids. The versatile fruit is large added to cereals, oatmeal and salads, and you can use either fresh or frozen berries in smoothies.

Choose strawberries with light red meat and light green tops. If you notice white spots, it is usually an indication that the fruit was picked before it was ready.

Nutrition: 1 cup of fresh strawberries have 54 calories, 12 grams of carbohydrates and 1 gram protein (2).

Lemons contain vitamin C and the sour citrus fruit adds freshness and depth of flavor to everything it touches. Squeeze fresh lemon on fish and pasta, or add some to your water.

Choose lemons that are fast, smooth and unnoticed. Lemons that show things of green are probably underripe.

Nutrition: 1 medium size Fresh lemon has 19 calories and 6 grams of carbohydrates (3).

This household staple contains potassium, vitamin B6, folate and fiber. Add a banana to your next smoothie, or slice one, and add oatmeal, grain and peanut butter toast.

Choose bananas with smooth, colorful skin and no visible bruises. If you want to eat it quickly, choose one that is yellow. If you do not eat it for several days, choose one that is still green.

Nutrition: 1 medium sized banana has 122 calories, 29 grams of carbohydrates and 1 gram protein (4).

OK, rhubarb is technically a vegetable, but it is used more like a fruit, and thus its location here. Bonci says rhubarb contains dietitians, anthocyanins and fiber, and its sour taste compliments the sweetness of pineapple and berries. Stewed Rhubarb makes delicious desserts (5.6).

Choose fresh rhubarb stems that are crispy and firm, but with some giving. Skip everything that seems woody or withered. Remember that the leaves are toxic, so make sure they are removed before I cook.

Nutrition: 1 cup of raw rhubarb has 26 calories, 6 grams of carbohydrates and 1 gram protein (7).

Bonci likes peas, whether they are fresh, preserved or frozen, saying they provide a sweet kick to dishes along with lots of magnesium, potassium and polyphenols plus a surprising dose of protein. She suggests eating them alone, pureed in a soup or paired with other vegetables in a medley or stirring.

Frozen peas are packed right after they are harvested, so do not hesitate to stash a few bags in your freezer. But if you want fresh peas, buy them in their pods and check to make sure they are firm, crispy and light green.

Nutrition: 1 cup of fresh peas have 117 calories, 21 grams of carbohydrates and 8 grams of protein (8).

Asparagus contains many fiber, folate and vitamin K. Fry the versatile vegetable in the oven or a pot with some olive oil, salt and pepper and you have a quick side dish to supplement meat or fish. You can also add it to omelets, pastes and stirring.

Pick stalks that are light green, crispy and firm, with tightly closed tips.

Nutrition: 1 cup of raw asparagus has 27 calories, 5 grams of carbohydrates and 3 grams of protein (9).

Spinach is low in calories and packed with vitamins A and K, as well as folic acid, potassium and zeaxanthin, a carotenoid that is good in the eyes. Make a quick spinach salad for a slight win, or follow Bonci’s lead and incorpor spinach in omelets and pasta.

Choose spinach that is dark green and fresh, with no signs of yellowing or wither.

Nutrition: 1 cup of raw spinach has 7 calories and 1 grams of carbohydrates (10).

This crunchy vegetable is available, cheap and packed with nutrients, including beta -carotene, fiber and potassium. Orange carrots are good, but you can also find yellow, purple and white varieties. Fry carrots in the oven, add them to soups, casseroles and salads or eat them raw with hummus or your favorite dip.

Fresh carrots should be full and firm with a light orange color and no visible cracks.

Nutrition: 1 cup of raw carrots has 53 calories, 12 grams of carbohydrates and 1 gram protein (11).

There are more fungal varieties than you can count, so try a few types to find your favorites. Mushrooms are high in B vitamins and potassium, with certain types also including a healthy dose of vitamin D and other substances that support a healthy immune system, Bonci says. She adds that they supply umami to dishes and you can bulge meat dishes (or reduce your meat consumption) by mixing chopped mushrooms with meat. First, make your next burger with half painted beef and half mushrooms for an option with fewer calories and less fat.

Choose mushrooms that are firm, smooth and dry. Avoid mushrooms that have a slimy or filmy coating.

Nutrition: 1 cup of raw white mushrooms has 22 calories, 3 grams of carbohydrates and 2 grams of protein (12).

Each season is a new opportunity to eat a variety of fruits and vegetables. Certain products hit its peak during the spring, then fill your shopping cart and then your plate with settings such as pineapple, rhubarb, peas and asparagus. Trying new foods, whether raw or cooked, is a great way to keep your meals interesting and make sure you meet your daily nutritional needs.

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Original Release Date: 23 March 2022; Expert reviewed date: 29 August 2025

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