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Apricots on newspaper with hat and refreshing spring drink in wine glass

Eat Seasonally & Locally: 15 Spring Foods that Benefit Your Health

+ Bonus: Spring Recipes Using These Foods

Local Seasonal Foods – What does it mean to eat seasonally?

Eating seasonally and locally has many benefits including being a better option for your health, your community, the environment and your wallet. Why? Because there are some downsides of consuming out of season foods. Included below are 15 local in-season foods for spring that benefit your health, but first lets understand a little bit about how our food arrives in your local supermarket. Fruits and vegetables grow naturally at certain times of the year and in particular climates. One of the benefits of modern life is that you can find many of your favorite fruits and vegetables all year in the grocery store. A bounty of produce is available year-round because it is grown in another location where the weather is warmer. To avoid spoilage during the trip, it is usually picked before it is ripe and transported some distance to arrive in your local grocery store.

Benefits of In-Season & Local Foods

While having a variety of fruits and vegetables always available is something to celebrate, there are some downsides to eating foods that are not grown locally. The first is that fruits and vegetables have been shown to be less nutritious when picked from the plant before they are fully ripe.(1) Of course, they are still nutritious, but could be more so if they were picked when ripe and eaten right away. That is why it is beneficial to eat produce grown locally.

A second benefit to eating locally grown foods is the lower impact on the environment because the food isn’t transported great distances. Hence, there is less pollution created from eating foods grown locally.

A third, is local seasonal foods are generally less costly because there is less added expense for transportation.

Finally, you are supporting local communities when you buy food grown from farms in your area. It is a win, win, win, win, win for the food quality, the environment, the local economy, cost and most importantly for you!

To that end, here are some in-season local foods for where I am in southern California. These may also be the same for you, but a great site to use to check your location for in season foods is https://www.seasonalfoodguide.org/.

Spring Local Produce – Southern California

While there are many local in-season foods available in my location currently, I list the more commonly known ones below. Included below are 15 local in-season foods for spring that benefit your health.

Apricots are low in calories and fat and contain vitamins A,C, E, and potassium as well as beta carotene, lutein, and zeaxanthin, which are potent antioxidants that help fight free radicals in your body. Eat them whole and unpeeled, as the skin contains large amounts of fiber and nutrients. Be sure to discard the stone, as it’s inedible.(2)

Asparagus: This vegetable is a good source of fiber, folate, and vitamins A, C, and K.(3) Enjoy asparagus roasted or grilled as a side dish, or added to salads. See my related article Five Proven Food Strategies for Long-term Weight Loss.

Avocados contain healthy fats as well as surprisingly a high amount of fiber. One avocado contains 13 grams of fiber, which is about half the recommended daily allowance for women and one-third for men. This fruit is low in both sugar and carbohydrates.(4) Serve them as avocado toast or in a burrito.

Cabbage is low in calories and contains a high percentage of vitamins C and K as well as small amounts of other micronutrients, including vitamin A, iron, and riboflavin. It also contains about 2 grams of fiber per leaf.(5) Fiber feeds our healthy gut flora maintaining healthy digestion and regularity. This vegetable adds crunch to salads when eaten shredded raw or a delicious umami flavor when served steamed or sauteed garlic and soy sauce in a rice bowl.

Cherries are packed with fiber, vitamin C and potassium. Potassium supports muscle contraction, nerve function, blood pressure regulation, as well as other critical bodily processes.(6) Cherry season in California typically is only about six weeks from mid-May through June so when you see cherries in the grocery store grab them before they are gone. Cherries are delicious eaten right off the stem. Just be careful to eat around the pit.

Chives contain choline and folate, which have been linked to improved memory and those who have low levels of choline seem to be at higher risk for developing Alzheimer’s. Also, chives contain vitamin K which is believed to increase bone density.(7) Serve Chives sprinkled on a baked potato or mixed in a dressing. They have a delicious onion flavor.

Grapefruit, in addition to having high levels of Vitamins C and A, also contains fiber and water.(8) Grapefruit supports insulin sensitivity and weight loss.(9) Eat a half a grapefruit at breakfast or section it and use it as a fresh spring salad.

Green Beans are a good source of folate and potassium, which helps regulate blood pressure as well as being a good source of protein and fiber, which helps lower cholesterol.(10) Try this spring recipe to add more green beans to your spring menu.

Kale is often referred to as a super food, which may be due to its richness in antioxidants, vitamin C, vitamin K, and beta-carotene.. Kale also contains nutrients that can support eye health, weight management, and heart health.(11)

Another wonderful spring food is lemons. Lemons are know for their high levels of the antioxidant vitamin C, but they also contain fiber and plant compounds such as hesperidin and diosmin shown to lower cholesterol(12). Squeeze lemon in your morning water to boost digestion.

Peas are a great source of protein, fiber, and vitamin C.(13) Add them to salads, pasta dishes, and soups, or enjoyed on their own as a snack.

Radishes are a good source of vitamin C and fiber. These crisp, peppery vegetables contain antioxidants and minerals like calcium and potassium. Together, these nutrients help lower blood pressure and reduce your risks for heart disease. This is because they are a good source of nitrates, which improves blood flow. Slice radishes thinly and add to salads, or sandwiches.(14)

Spinach contains about 3 grams protein and is a good source of iron, fiber, and vitamins A and C.(15) Serve spinach as a salad, or blend it in a smoothie, or sautéed as a side dish.

Strawberries: This sweet and juicy fruit that are a low glycemic food and contain cancer fight nutrients like fiber, vitamin C, ellagic acid and flavonoids. Enjoy fresh as a snack or added to smoothies, salads, and desserts.(16)

Tomatillos are native to Mexico, but available around the world. Known for their tangy citrus flavor, they are popular in south American dishes. Tomatillos are low in fat and a good source of fiber. They’re also a good source of vitamin C, vitamin A, vitamin K, niacin, potassium, manganese, and magnesium.(17)

By incorporating these seasonal foods into your diet, you can enjoy their fresh flavors and reap their nutritional benefits. Plus, supporting local agriculture and reducing your carbon footprint is a win-win for both you and the environment.