Spring Trends for Fresh Produce

Ahh…Spring. The days are getting longer (or rather, the amount of daylight we get is getting longer), the temperatures are rising (depending on your geographical location) and all of a sudden we’re getting a little tired of the winter vegetables we’ve been subsisting on for the past 5 months or so.

Enter spring vegetables, in all their glory. Now, before we begin, a disclaimer: Since the weather in the spring can be so unpredictable – with some regions still up to their eyeballs in snow and others enjoying significantly warmer weather – we’ve included a link to a website that can tell you, based on the state that you live in, which fruits and vegetables are reaching their peak.


Bringing to the table a high content of fiber, potassium, calcium, iron, phosphorus and other essential minerals, there isn’t much artichokes can’t do. Specifically, they have been associated with promoting liver health, particularly among folks who drink alcohol heavily or otherwise have compromised liver function, as well as staving off arteriosclerosis, gout, and migraine headaches. In addition, artichokes are thought to improve gall secretions, lower blood sugar, and improve digestion.


Although asparagus’s peak season is considered to run from April to May, in warmer climes, the green spears can appear as early as February. In addition to being easy to prepare – steamed, grilled, oven roasted… the choice is yours! – asparagus packs a whopping 114% of recommended daily allowance (RDA) per 1 cup serving of vitamin K, which is important for bone health, and nearly 66% RDA of folate, which helps maintain a healthy cardiovascular system.


Due to the wonders of transport, we can now enjoy avocados virtually year round, even though they’re typically considered a spring fruit on the West Coast and a fall fruit in Florida. (Yes, we know. Not technically a vegetable.) Often times when we discuss avocados, we get caught up in discussing its “good fats.” Specifically, we’re referring here to its oleic acid, a monounsaturated fat that is thought to increase levels of high-density lipoprotein (HDL). However, avocado is also considered an excellent source of folate, providing 23% per 1 cup serving, as well as health-promoting carotenoids – whose absorption is aided by the oleic acid – including alpha-carotene, beta-carotene and lutein. In addition, a study in October 2007 edition of Seminars in Cancer Biology suggested that the phytonutrients in Haas avocados may stave off oral cancer – which has a 50% mortality rate – by increasing the amount of free radicals within pre-cancerous and cancerous human oral cell lines, leading to their death but causing no harm to surrounding normal cells.


Looks can be deceiving when it comes to celeriac, which despite its knobbled and gnarled appearance, is actually one attractive addition to your diet! Stock up on this vegetable in the spring months for its high levels of vitamin C, vitamin K, phosphorus, potassium, vitamin B6, magnesium and manganese, which are important for blood health. In addition to these nutrients, celeriac is an excellent source of dietary fiber, which is important for digestive health and can help you feel satiated for longer.