Brighten Up Your Diet with These 7 Spring-Inspired Foods

| WRITTEN BY: Patricia Bannan, MS, RDN
spring food peaches in a bowl with a cutting board and flowers

Embrace all that this season has to offer with these seven spring foods that instantly add color and freshness to any dish.

Nothing beats those post-winter blues like loading up on sunshine, outdoor activities, and refreshing recipes. Use this list of spring foods and their nutrition benefits to inspire your dishes!


A relative of both broccoli and cauliflower, the artichoke is a hearty spring vegetable that is full of fiber, protein, and vitamins. One medium artichoke provides 6 grams of fiber, 4 grams of protein, 25% of your daily vitamin C, and 19% of your daily magnesium, a nutrient important for both calcium absorption and heart health. Artichokes are also a good source of inulin, a prebiotic fiber that can aid with digestion.

Add artichokes to your spring-inspired dinner menu with this Seared Chicken Breast with Grapes and Artichokes.


Known for its licorice-y flavor, fennel is a bright and crunchy vegetable that packs a spring punch. A one cup serving contains just 27 calories, as well as 3 grams of fiber ,17% of your daily vitamin C needs, and 10% of your vitamin K needs. Vitamin K is used in the body for a number of processes, including wound healing, immunity, and brain function.

Struggling to get in enough veggies? These 10 Easy Ways to Eat More Vegetables can inspire you to fit them in to your everyday.


One of the first veggies to come in the spring season is asparagus. This relative of leeks has a bright, earthy flavor. A one cup serving provides 27 calories, 3 grams of fiber, and 3 grams of protein. Asparagus is also a good source of vitamin A, with 20% of your daily needs in one cup, as well as antioxidants such as vitamins C and E.

Did you know asparagus can also help keep your weight in check? Check out these four other Surprising Flat Belly Foods that can help banish the bloat.


You can’t talk about spring foods without mentioning carrots. This root vegetable is full of fiber, and the antioxidant, beta-carotene which gives carrots their orange hue and namesake. Evidence suggests that diets high in antioxidants can help lower the risk of certain types of cancer and heart disease.

Make your mornings pop with spring color and flavor with this Carrot Mandarin Cayenne Smoothie.


Despite its usual sweet application, rhubarb is actually a vegetable, and another relative of celery. A one cup serving of chopped rhubarb provides 26 calories, 2 grams of fiber, as well as 16% of your daily vitamin C needs. Eating more rhubarb can also help add more bone-strengthening nutrients such as calcium and vitamin K to the diet.

Add in even more bone-strengthening foods with these 8 Foods for Healthy Bones.


Naturally sweet and nutrient-filled, peas are a delicious way to welcome spring. A one cup serving contains 118 calories, 7 grams of fiber, 8 grams of protein, and a whopping 96% of your daily vitamin C needs. Peas are also a good source of vitamin A, iron, and magnesium.

Getting in enough fiber, such as in green peas can be a great way to regulate digestion, as well as following these 5 Ways to Improve Your Digestion.


Often enjoyed in dried form, fresh apricots can be enjoyed all throughout the spring season. One cup of sliced fresh apricots provides 79 calories, 3 grams of fiber, 12% of your daily potassium needs, and 63% of your vitamin A needs. If you prefer them dried, a ¼ cup serving (or about 8 halves of dried apricots) is similar to one cup fresh.

Looking for more ways to get your eating spring-ready? Check out 8 Simple Ways to Spring Clean Your Diet.

Which of these spring foods is your favorite?


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