11 Spring Superfoods to Add to Your Diet

11 fruits, vegetables, and superfoods that are in season and perfect to add to your spring menus.


11 Spring Superfoods


Spring is the perfect time to take advantage of healthy superfoods that are now in season.


Spring has finally arrived. The windows will be open, and with the warmer weather you will most likely be spending more time outdoors in the fresh air. It’s the perfect time to revisit the healthy resolutions you may have made at the beginning of the year. Now that you’ll be more active, isn’t it time to improve your diet? Superfoods are one great way to do just that.


Don’t miss this new post if you are looking for the steps to a full spring mind and body reset



What exactly are superfoods?


Superfoods are types of foods higher in nutrients than the average types of food. Each of the superfoods have a lot of vitamins and minerals you need for a healthy, balanced diet.



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I’m sharing with you the superfoods that are in peak season from approximately mid March to mid June, though you’ll be able to find them throughout the entire year. These superfoods pair nicely with springtime because they go well with foods we tend to eat when the weather warms up.


1. Asparagus



This vegetable not only has plenty of nutrients, a serving contains about 268 mg of folate. Folate is a type of B vitamin that is wonderful for your brain health. It can boost your energy level, help improve your mood, and get you out of a mental or emotional funk. As a bonus, it’s very low in fat and calories, and fills you up.


Here’s a great one pan dinner that features asparagus:

Lemon Garlic Butter Shrimp Asparagus


2. Artichokes



This superfood is low in fat and good for you. Spring is the best time to enjoy fresh artichokes if you are budget conscience, since they are more readily available, which will help you save money. Artichokes are packed with vitamins and minerals like magnesium, vitamin C and potassium. They are full of antioxidants and fiber, and are very low in fat and calories making them a great choice.


If you’d like to give artichokes a try, check out the following recipes:

Stuffed Artichokes

Pesto Artichoke Spaghetti

Gluten-Free Artichoke Pasta


3. Arugula



Arugula is another vegetable available during the spring that has many vitamins and minerals. It’s leafy like spinach and makes a great addition to any salad.


Give this great Strawberry Fennel Salad with arugula a try. It also features #5, #8, and #10 on this list of spring superfoods!


4. Blueberries



This fruit is delicious, low in fat, and easy to find fresh in the spring and summer months. They are not only full of antioxidants, but vitamin C and potassium, too. This superfood can reduce your risk of cancer, is good for your heart health and provides nutrients important for general health and wellness.


5. Fennel



Known for it’s licorice-like flavor, it has many health benefits including being used in many natural remedies. It is valued for it’s ability to sooth digestive complaints. Fennel is high in fiber, potassium, and vitamin C, making it a great spring superfood.


Enjoy the great taste of fennel in these recipes:

Tomato & Fennel Soup


6. Legumes 



These superfoods include peas, chickpeas, lentils, soybeans and peanuts, among others. They are a fantastic source of protein and fiber. Legumes will improve your digestion and help you lose weight.


7. Lettuce



Most types of lettuce have large amounts of vitamins and minerals, are inexpensive, and readily available. Two generous cups of lettuce provides 100% of your daily vitamin K requirement for strong, healthy bones.


8. Radishes



This superfood is excellent for your digestive system. Radishes offer you vitamin C, calcium, protein and fiber. Sliced thin, they are a perfect salad topper.


8. Spinach



Another leafy green superfood, spinach is loaded with vitamins and minerals – particularly folate and vitamin C.  It is great in raw form in salads, or can be cooked in any number of different ways.


10. Strawberries



Strawberries have many antioxidants and plenty of vitamin C. These nutrients working together are wonderful for your skin, helping to protect it from environmental factors, reducing the signs of aging and improving complexion.


For an easy treat, give these recipes a try:

Strawberry Caprese Kabobs
Dark Chocolate Covered Strawberries


11. Walnuts



Walnuts contain many important nutrients your body needs, especially fiber, protein and amino acids. These amino acids can actually boost your mood. You are able to find walnuts all year, but during the spring they pair well with salads.


Enjoy a quick, cold salad recipe that features walnuts:

Broccoli Bacon Salad


The spring season is the perfect time to switch things up in your diet, ensuring you are receiving adequate nutrition while enjoying some superfoods full of benefits.

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