10 of the healthiest spring foods
Make the most of colourful spring ingredients while they're at their peak, including asparagus, rhubarb, spinach and peas.
Spring is a celebration of colour, and with it comes a range of fruits and vegetables that are at their best, including asparagus, peas, rhubarb and radishes. Eating these foods at their peak provides a good dose of vitamins, minerals and important nutrients like fibre.
Below, we've chosen the healthiest foods to eat right now, plus suggestions for how to eat them. Remember: the key to a healthy diet is variety, so aim to mix things up and make sure you eat plenty of plant foods.
Next, see our healthy spring recipes and plant-packed recipes to help you hit your daily target, plus check out our healthy, colourful recipes.
1. Asparagus
Asparagus has prebiotic properties, which means it feeds the beneficial bacteria in our digestive systems and supports a healthy gut. Strangely, there's some evidence to suggest that asparagus may ease symptoms of a hangover and may help reduce liver damage caused by alcohol, although more research is needed. Pregnant women should consider adding more asparagus to their diet, as it's a rich source of folate (or folic acid), which is essential for a baby's growth. Not only is asparagus rich in vitamins C and E, but it also contains plant compounds called polyphenols, which have anti-inflammatory effects.
Asparagus season runs from April to June. Most asparagus is green, but you can also find white and purple varieties.
See all our asparagus recipes, including quinoa salad with asparagus, eggs & capers.
Discover more about the health benefits of asparagus.
2. Broad beans
Broad beans can be picked from April. They're packed with plant-based protein, which increases feelings of fullness. For anyone following a vegan or vegetarian diet, broad beans could be a wholesome addition to meals. Due to their high fibre content, they may help lower cholesterol and contribute to good digestion. They're also a great source of magnesium, an important mineral that supports a healthy heart.
See all our broad bean recipes, including a colourful asparagus & broad bean fattoush with crispy asparagus ends.
3. Lettuce
There are a few varieties of lettuce, including butterhead, romaine and Little Gem, some of which are more nutritious than others. Lettuce is a hydrating food thanks to its high water content, and a good source of vitamin K, which supports our bone health, and vitamin A, which is vital for healthy eyes. Generally, the darker the colour of the leaves, the more nutrients the lettuce variety will contain.
Try our tuna, avocado & pea salad in Little Gem lettuce wraps for a light lunch.
4. Leeks
This cold winter vegetable is at its best from November to April. Leeks are nutrient-dense, so they provide a good dose of vitamins and minerals with minimal calories. They are rich in antioxidants, too, which protect cells from damage, as well as fibre, which contributes to good digestion and a healthy gut.
Add the sweet, subtle flavour of leeks to plenty of delicious recipes, including creamy leek, pesto & squash pie.
5. Rhubarb
Forced rhubarb is available in winter, but the main rhubarb crop is harvested in spring and early summer. It's a good source of vitamin K, a key nutrient for maintaining a healthy heart and bones. Rhubarb get its pretty pink colour from a group of phytochemicals called anthocyanins – these help prevent heart disease and cell damage. Rhubarb has natural laxative properties as it's rich in dietary fibre, so if you're looking to improve your digestion, this is a good addition to your diet.
There are plenty of ways to enjoy rhubarb, but crumble has to be the best.
Find out more ways that rhubarb is good for you.
6. Peas
Although we eat frozen peas all year round, fresh peas are in season between May and October. They might be small, but peas are certainly mighty: they're one of the best plant sources of protein and a useful vegan source of iron, which is required for red blood cell production. With a low glycaemic index (GI) and high fibre content, peas might be useful for blood sugar management. The fibre also helps protect against various diseases, including type-2 diabetes. Plus, they contain heart-friendly minerals, including magnesium, potassium and calcium.
Luckily, there's little difference between fresh and frozen peas when it comes to nutrients, making frozen a healthy, cost-effective option.
See all our pea recipes, including asparagus & lemon spaghetti with peas.
Discover more ways that peas are good for you.
7. Purple sprouting broccoli
Purple sprouting broccoli is in season until late April. Its vibrant leaves add a pop of colour to dishes, and it can be used in much the same way as regular broccoli.
Brassica vegetables like broccoli may reduce the risk of heart disease, as they are rich in fibre and antioxidants and important protective nutrients like vitamin C. Broccoli also contains carotenoids, which help keep eyes healthy. Plus, it contains plenty of sulphur, which is good for our gut – as we know, our gut is closely linked to our immune system and its health.
Check out our purple sprouting broccoli recipes, including our nourishing salmon & purple sprouting broccoli grain bowl.
Discover more about the health benefits of broccoli.
8. Radishes
Crunchy, peppery radishes are a source of heart-friendly sulforaphane and other protective compounds, like anthocyanins. They also contain vitamin C, which helps protect cells and, as our bodies can't store vitamin C, it's important we eat enough.
Try our radish recipes, including sweet roasted radishes, which make a lovely spring side dish.
Find out more about the health benefits of radishes.
9. Spinach
Spinach is rich in plant compounds, which are important for healthy eyesight; plus, it contains plenty of vitamin K. Thanks to its high iron content, it may help restore energy levels, and the nitrates found in spinach can help lower blood pressure. Spinach is a useful source of insoluble fibre. This type of fibre promotes good digestion and supports our gut health and immunity.
Add spinach to plenty of nourishing recipes, including this fragrant tomato & spinach kitchari.
Read up on the health benefits of spinach.
10. Spring onions
Spring onions are available all year round, but are at their best in spring and early summer. Like regular onions, they contain plenty of fibre, meaning they contribute to good gut health and help lower cholesterol. Studies show that onions, including spring onions, may be antibacterial thanks to their plant compounds. While you often only eat a small amount of spring onions at a time, adding them to dishes ups your intake of plant foods, which has been shown to increase diversity in the gut.
Check out our spring onion recipes, including sesame & spring onion stir-fried udon with crispy tofu.
Next, try:
30 of the healthiest summer foods
30 of the healthiest winter foods
Top healthiest cooking oils
Top healthiest cheeses
Top healthiest grains
Top healthiest breads
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
