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Some Healthy Spring Foods

By Rachel Carver

For many, spring signals a fresh start. Spending more time outdoors can increase your physical activity. Spring is also a great time to evaluate your nutrition. Use the opportunity to incorporate some new foods into your diet.


You can use berries for many things. Add some fresh berries to your salads or cereal. Mix some frozen ones into your morning smoothie.

This seasonal favorite gives you high amounts of Vitamin C, fiber, potassium, antioxidants, and flavonoids. When it comes to strawberries, choose ones with bright red flesh and bright green tops. White spots might mean the fruit was picked too early.


Lemons boost the flavor of many different foods. Squeeze some fresh lemon juice onto your pasta or fish. Add fresh lemon to your water glass.

Lemons contain Vitamin C and soluble fiber. Look for smooth lemons without blemishes. Lemons with specs of green might be underripe.


You probably have a few bananas sitting on your counter right now. Enjoy this fruit on its own. Add some banana slices to your peanut butter toast. There are also several overnight oat recipes that call for bananas.

Bananas give you potassium, folate, and fiber. Yellow bananas should be consumed quickly. Green bananas can sit on your counter for a few days. Look for bananas with smooth skin and no visible bruising. Instead of throwing out mush bananas, find a banana bread or muffin recipe to try. These make great breakfast items.


Asparagus tastes great as a grilled side or in omelets or pastas. You can also roast it on the stove or bake it in the oven.

Asparagus contains high amounts of fiber, folate, and Vitamin K. The stalks should be bright green and firm. The tips should be closed.


Spinach has many health benefits. It is a great low-calorie option for salads and omelets. It contains high amounts of Vitamins A, C, and K. It also has zeaxanthin, a carotenoid very beneficial for the eyes. Look for green spinach with no signs of wilting.

The Bottom Line

Focusing on seasonal foods is a great way to mix things up while staying on track with your nutrition goals. Start each grocery store trip by visiting the produce section to stock up on fresh fruits and veggies. Visit the middle of the store last to decrease your purchase of ultra-processed foods. Experimenting with new foods might lead you to a new favorite.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Pico Rivera, Calif.

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