Spring into Health with These Nutritious Spring Fruits And Vegetables

Spring fruits and veggies are not only delicious, but they also contain a high con but centration of nutrients that can help to revitalize and give our bodies energy after a long, cold winter.

Seasonal fruits and vegetables such as early spring blooms are more environmentally friendly, tastier, and more nutritious.

We've assembled this list of the best fruits and vegetables you should have on your shopping list this spring.

The Best Seasonal Fruits

Avocados

Although they're available year-round, spring marks avocado's peak season. Spring avocados are a nutrient-dense fruit with numerous health advantages.

They're high in heart-healthy monounsaturated fats, which can help lower cholesterol and lower the chance of heart disease.

They're also high in fiber, which aids digestion and promotes feelings of fullness, making them an excellent addition to any weight reduction or management program.

Avocados are high in vitamins and nutrients, in addition to having healthy fats and fiber.

They are especially high in potassium, a mineral essential for keeping healthy blood pressure and preventing stroke, and vitamin K, which is necessary for bone growth and blood clotting.

Strawberries

In addition to being delectable, spring strawberries are also rich in nutrients that have several positive health effects.

They are a great option for special diets because they are low in calories and high in fiber.

They are also a fantastic source of vitamin C, a potent antioxidant that promotes healthy skin, the immune system, and protection against heart disease and some forms of cancer.

Pineapples

One cup (165 grams) of fresh pineapple chunks provides the following nutrients:

• Calories: 82

• Protein: 1 gram

• Fat: 0.2 grams

• Carbohydrates: 22 grams

• Fiber: 2.3 grams

• Vitamin C: 131% of the Daily Value (DV)

• Manganese: 76% of the DV

• Vitamin B6: 9% of the DV

• Copper: 9% of the DV

Bananas

Bananas are high in nutritional fiber, potassium, vitamin C, and vitamin B6. A midsize banana has about 105 calories, 27 grams of carbs, 3 grams of fiber, 1 gram of protein, and very little fat.

Bananas are also high in antioxidants and other beneficial compounds like dopamine and catechins, which may offer additional health advantages.

Limes and Lemons

Vitamin C: Both spring limes and lemons are high in vitamin C, a potent antioxidant that protects cells from free radical damage.

A single lime provides approximately 30% of the daily recommended consumption of vitamin C, whereas a single lemon provides approximately 50%. Spring limes and lemons are also high in dietary fiber, which helps aid digestion and decrease cholesterol levels.

Potassium: Aids in blood pressure regulation and heart health.

Folate: A B vitamin that is essential for cell growth and development.

Spring Vegetables

Seasonal vegetables are one of the greatest sources of the valuable nutrients that the body needs. You can integrate them into a refreshing salad or in a delicious stir-fry recipe.

Potatoes

Spring potatoes are high in important micronutrients like magnesium, phosphorus, and niacin.

It's important to note that the nutritional value of potatoes varies depending on how they're prepared.

For example, frying potatoes in oil or adding butter or sour cream significantly increases the calorie and fat content.

Consider roasting, boiling, or baking spring potatoes with minimal added fat to get the most nutritional benefit.

The nutritional value of one medium-sized potato

• Calories: 110

• Carbohydrates: 26 grams

• Protein: 3 grams

• Fat: 0 grams

• Fiber: 2 grams

• Vitamin C: 28% of the Daily Value (DV)

• Potassium: 15% of the DV

• Vitamin B6: 10% of the DV

• Iron: 6% of the DV

Fava Beans

The nutritional value of 1 cup (170g) of cooked fava beans is as follows

• Calories: 187

• Protein: 12.9g

• Fat: 0.7g

• Carbohydrates: 33.6g

• Fiber: 9.2g

• Sugar: 2.3g

• Calcium: 63mg

• Iron: 3.3mg

• Magnesium: 168mg

• Phosphorus: 268mg

• Potassium: 1062mg

• Sodium: 13mg

• Vitamin C: 1.8mg

• Thiamin (B1): 0.4mg

• Riboflavin (B2): 0.2mg

• Niacin (B3): 2.2mg

• Vitamin B6: 0.4mg

• Folate (B9): 177mcg

• Vitamin K: 17.2mcg

Fava beans, as you can see, are an excellent source of plant-based protein, fiber, and a variety of vitamins and minerals.

They are also low in fat and calories, making them suitable for most diets.

Sugar Snap Peas

Sugar snap peas contain essential nutrients that help support the immune system, promote healthy vision, and aid in the production of red blood cells.

They're also high in antioxidants, which help protect cells from free radical damage.

1 cup (about 98 grams) of raw sugar snap peas contains

• Calories: 41

• Protein: 2.5 grams

• Carbohydrates: 7.6 grams

• Fiber: 2.9 grams

• Sugar: 3.7 grams

• Fat: 0.3 grams

Spring Onions

Sulfur compounds found in spring onions have been shown to have anti-inflammatory and anti-cancer properties.

These young onions are high in nutrients such as vitamins C, A, and K, as well as fiber and minerals.

They are a popular choice for salads, stir-fries, soups, and other dishes because of their mild flavor and crunchy texture.

Fresh Peas

Fresh spring peas, with their delicate and sweet flavor, are a delicious and nutritious addition to any springtime meal or healthy snack.

They're much tastier and more nutritious than the frozen peas you'd eat in the colder months.

Here are some of the key nutritional values for 1 cup (about 98 grams) of raw fresh spring peas:

• Calories: 62

• Protein: 4 grams

• Carbohydrates: 11 grams

• Fiber: 4 grams

• Sugar: 4 grams

• Fat: 0.4 grams

Spring Greens (Arugula, Spinach, Lettuce, Chard)

These leafy greens are high in vitamins and minerals like vitamin C, vitamin K, and iron, which help with immune function, bone health, and energy production.

Spring greens are also extremely versatile, making them a popular addition to salads, sandwiches, wraps, and smoothies.

Fresh Herbs

Some of the most popular herbs that bloom in the spring are

Basil: high in antioxidants and anti-inflammatory compounds.

Chives:  good source of vitamins A and C.

Cilantro: Has immune-boosting properties and aids in the removal of heavy metals from the body.

Dill: Promotes relaxation and aids digestion.

Mint: Can help with digestion and soothe an upset stomach.

Parsley has anti-inflammatory properties and is high in vitamins A and C.

These herbs are versatile and can be used in a variety of dishes, such as soups, salads, and sauces.

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