May 27, 2025
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1. Identifying the best seasonal produce for spring.
2. Highlighting nutrients and their role in optimal health.
3. Tips on the best ways to select produce.
We have all heard that there is a season, or a time for everything, for every activity under the heavens. There is a time to plant and a time to uproot. There is also a time to heal and a time to build. The season of Spring brings about a variety of fruits and vegetables that are best for our health and healing when they are uprooted, or harvested, and consumed in season. What does in-season mean, and why is it best? (1) (2)
How To Select: Seasonal produce is food that is purchased and eaten near the time that it was harvested. This is important because the food is fresher, more flavorful, and more nutrient-dense than when it is out of season. Seasonal produce that is grown on local organic farms is even better because there is no long-distance transport (environmental pollutants). Even more significant is that fruits and vegetables that are allowed to ripen naturally on their parent plant contain a greater amount of nutrients. (2)(3)(4)
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ARTICHOKES
Though frequently considered a vegetable, artichokes are actually a type of thistle. They are loaded with antioxidants, including quercetin and silymarin, which have anticancer effects, are high in fiber, and are rich in nutrients such as vitamin C, magnesium, phosphorous, and folate. They aid with multiple areas of health, which include digestion, heart health, liver health, and regulation of blood pressure. Whether they are steamed or combined with soup, they are a healthy choice for a light meal. (5)(4)
How To Select:
Look for artichokes with thick leaves that adhere firmly to the head. When you rub the leaves, they should squeak. Do not choose artichokes with spots, droopy leaves, or brown stripes. (6)
ARTICHOKES
Though frequently considered a vegetable, artichokes are actually a type of thistle. They are loaded with antioxidants, including quercetin and silymarin, which have anticancer effects, are high in fiber, and are rich in nutrients such as vitamin C, magnesium, phosphorous, and folate. They aid with multiple areas of health, which include digestion, heart health, liver health, and regulation of blood pressure. Whether they are steamed or combined with soup, they are a healthy choice for a light meal. (5)(4)
How To Select:
Look for artichokes with thick leaves that adhere firmly to the head. When you rub the leaves, they should squeak. Do not choose artichokes with spots, droopy leaves, or brown stripes. (6)
ASPARAGUS
This vegetable has been used for its medicinal properties for almost two thousand years. It contains an abundance of antioxidants and anti-inflammatory nutrients, which include vitamins C and E, zinc, beta-carotene, lycopene, quercetin, glutathione, and inulin, a polysaccharide that boosts digestive health. (7)
Asparagus season extends through early summer, and it can be used in a salad, roasted, or even eaten raw, which makes it taste a little sweet. (7)
How to Select:
Look for firm spears that are bright green or purple and tips that are closed. Choose tight heads that do not appear soggy or limp. Thick spears are good for roasting and thin spears are choice for quick steaming. Ends that appear woody or pale will be tough. (7)(6)
ASPARAGUS
This vegetable has been used for its medicinal properties for almost two thousand years. It contains an abundance of antioxidants and anti-inflammatory nutrients, which include vitamins C and E, zinc, beta-carotene, lycopene, quercetin, glutathione, and inulin, a polysaccharide that boosts digestive health. (7)
Asparagus season extends through early summer, and it can be used in a salad, roasted, or even eaten raw, which makes it taste a little sweet. (7)
How to Select:
Look for firm spears that are bright green or purple and tips that are closed. Choose tight heads that do not appear soggy or limp. Thick spears are good for roasting and thin spears are choice for quick steaming. Ends that appear woody or pale will be tough. (7)(6)
BEETS
Beets are a two-for-one type of vegetable! You can enjoy their roots and leaves, both of which provide an abundance of nutrients for optimal health. Beets can be added to salads, but they are especially delicious when they are roasted. Peak season runs from June through October – the months when they are at the highest concentration of nutrients. (7)(6)
Beets get their red color mostly from Betalain antioxidant pigments, and they are a very good source of manganese and a good source of vitamin C. These nutrients protect against free radicals and are necessary for collagen production. Vitamin C is also essential for the production of certain neurotransmitters. The phytonutrients in beets provide anti-inflammatory benefits, and the Betalain pigments in beets support the body’s detoxification process. (7)(6)
How to Select:
Look for medium beets and look for beets with deep color, firm roots, and smooth, undamaged skin. Larger beets will not be as sweet, and they will be more fibrous. Any greens that are attached should not be limp or wilted. (7)(6)
BEETS
Beets are a two-for-one type of vegetable! You can enjoy their roots and leaves, both of which provide an abundance of nutrients for optimal health. Beets can be added to salads, but they are especially delicious when they are roasted. Peak season runs from June through October – the months when they are at the highest concentration of nutrients. (7)(6)
Beets get their red color mostly from Betalain antioxidant pigments, and they are a very good source of manganese and a good source of vitamin C. These nutrients protect against free radicals and are necessary for collagen production. Vitamin C is also essential for the production of certain neurotransmitters. The phytonutrients in beets provide anti-inflammatory benefits, and the Betalain pigments in beets support the body’s detoxification process. (7)(6)
How to Select:
Look for medium beets and look for beets with deep color, firm roots, and smooth, undamaged skin. Larger beets will not be as sweet, and they will be more fibrous. Any greens that are attached should not be limp or wilted. (7)(6)
CARROTS
When you mention carrots, it calls up a memory of Bugs Bunny eating his carrot, asking, “What’s up, doc?” However, these terrific tubers provide the highest source of provitamin A carotenes, delivering roughly four times the RDA of vitamin A. They are also great suppliers of vitamin K, fiber, and biotin, as well as vitamins C and B6, thiamine, and potassium. Being an excellent source of antioxidants, they protect against cancer and cardiovascular disease. (8)(9)
The cooler temperatures of the spring and fall allow carrots to grow best, though spring carrots are notorious for their sweetness. Carrots can be used as snacks for dipping, added to soups and salads, as well as being used in cakes. (9)
How to Select:
Inspect carrots for any cracks, bruises, mold, and wrinkling, but instead, be deep orange and look fresh. If the tops are not attached, inspect the stem to ensure it is not dark in color, which can indicate a sign of aging. Avoid carrots that are rubbery or limp. You want to select carrots that feel smooth, crisp, and hard. (9)
CARROTS
When you mention carrots, it calls up a memory of Bugs Bunny eating his carrot, asking, “What’s up, doc?” However, these terrific tubers provide the highest source of provitamin A carotenes, delivering roughly four times the RDA of vitamin A. They are also great suppliers of vitamin K, fiber, and biotin, as well as vitamins C and B6, thiamine, and potassium. Being an excellent source of antioxidants, they protect against cancer and cardiovascular disease. (8)(9)
The cooler temperatures of the spring and fall allow carrots to grow best, though spring carrots are notorious for their sweetness. Carrots can be used as snacks for dipping, added to soups and salads, as well as being used in cakes. (9)
How to Select:
Inspect carrots for any cracks, bruises, mold, and wrinkling, but instead, be deep orange and look fresh. If the tops are not attached, inspect the stem to ensure it is not dark in color, which can indicate a sign of aging. Avoid carrots that are rubbery or limp. You want to select carrots that feel smooth, crisp, and hard. (9)
FAVA BEANS
Fava beans, also known as broad beans, are egg-shaped legumes that have a creamy texture and a flavor similar to peas. They are ready to harvest from the middle of spring to mid-summer. Harvesting time depends on the variety, where it was grown, when the crop was sown, and the climate conditions. (10)
Fava beans contain protein, which is needed to maintain and grow muscles. They are also sources of folate (helps the body make new cells and create DNA), manganese, which the body uses to maintain bone strength and structure, fiber (aids in digestion and maintaining healthy blood sugar levels), and iron – an element that is necessary to transport oxygen in the body as well as energy production. (11)(9)
How to Select:
Select pods that are moist, plump, and firm and show no signs of browning. Larger beans have to be peeled, but smaller fava beans are tender enough to be eaten raw. (12)
FAVA BEANS
Fava beans, also known as broad beans, are egg-shaped legumes that have a creamy texture and a flavor similar to peas. They are ready to harvest from the middle of spring to mid-summer. Harvesting time depends on the variety, where it was grown, when the crop was sown, and the climate conditions. (10)
Fava beans contain protein, which is needed to maintain and grow muscles. They are also sources of folate (helps the body make new cells and create DNA), manganese, which the body uses to maintain bone strength and structure, fiber (aids in digestion and maintaining healthy blood sugar levels), and iron – an element that is necessary to transport oxygen in the body as well as energy production. (11)(9)
How to Select:
Select pods that are moist, plump, and firm and show no signs of browning. Larger beans have to be peeled, but smaller fava beans are tender enough to be eaten raw. (12)
KALE (COLLARDS), MUSTARD, AND TURNIP GREENS
Kale (collards) is a leafy green vegetable that is a member of the cabbage family. Mustard and turnip greens are also members of the cabbage family. Kale, mustard, and turnip greens are excellent sources of carotenes, manganese, and vitamins C and B6. They are also very good sources of fiber and minerals such as calcium, iron, copper, and vitamins B1, B2, and E. (9)(6)
Spring cooler temperatures keep bitter greens tender and sweet. April through June are ideal for baby versions of these. Kale, mustard, and turnip greens can be added to a salad or lightly sauté with fresh garlic. Kale can be an excellent addition to fresh vegetable juices, too, but it can be quite strong, so it should be about one-third of the volume of the juice. (9)(6)
How to Select:
Look for full leaves that are lush, dark green, and tender and are not yellow or wilting. You can assess for tenderness by rubbing a leaf between your fingers, which can be an indication of how it will be after cooking. (6)(9)
KALE (COLLARDS), MUSTARD, AND TURNIP GREENS
Kale (collards) is a leafy green vegetable that is a member of the cabbage family. Mustard and turnip greens are also members of the cabbage family. Kale, mustard, and turnip greens are excellent sources of carotenes, manganese, and vitamins C and B6. They are also very good sources of fiber and minerals such as calcium, iron, copper, and vitamins B1, B2, and E. (9)(6)
Spring cooler temperatures keep bitter greens tender and sweet. April through June are ideal for baby versions of these. Kale, mustard, and turnip greens can be added to a salad or lightly sauté with fresh garlic. Kale can be an excellent addition to fresh vegetable juices, too, but it can be quite strong, so it should be about one-third of the volume of the juice. (9)(6)
How to Select:
Look for full leaves that are lush, dark green, and tender and are not yellow or wilting. You can assess for tenderness by rubbing a leaf between your fingers, which can be an indication of how it will be after cooking. (6)(9)
KIWIFRUIT
Kiwifruit in Chinese translates to “wonder fruit.” And yes, they are. They are encased in a fuzzy brown exterior, and underneath this, you will find green flesh that tastes like strawberry and pineapple flavors intermingled. Maybe with a hint of banana, too. But this combined delicious flavor is not the only good thing about kiwifruit. (7)
Kiwifruit is an excellent source of vitamin C and includes phytonutrients such as catechins, quercetin, and proanthocyanidins – a big protector against free radical tissue damage. Kiwifruit also contains multiple nutrients that improve the absorption of iron from foods. (7)
How to Select:
The best way to select kiwifruit is to hold the between your thumb and index finger and gently press. The fruit with the sweetest taste will slightly give in to the pressure. Do not choose kiwis that are bruised, have damp spots, are soft, or are shriveled. (7)
KIWIFRUIT
Kiwifruit in Chinese translates to “wonder fruit.” And yes, they are. They are encased in a fuzzy brown exterior, and underneath this, you will find green flesh that tastes like strawberry and pineapple flavors intermingled. Maybe with a hint of banana, too. But this combined delicious flavor is not the only good thing about kiwifruit. (7)
Kiwifruit is an excellent source of vitamin C and includes phytonutrients such as catechins, quercetin, and proanthocyanidins – a big protector against free radical tissue damage. Kiwifruit also contains multiple nutrients that improve the absorption of iron from foods. (7)
How to Select:
The best way to select kiwifruit is to hold the between your thumb and index finger and gently press. The fruit with the sweetest taste will slightly give in to the pressure. Do not choose kiwis that are bruised, damp spots, or are soft, or shriveled. (7)
LEMONS
Eureka and Lisbon lemons are the variations available in the spring and all year. Lemons are an excellent source of vitamin C, and they are also good sources of vitamin B6, folic acid, and potassium. The phytochemical limonene (extracted from lemons) is used in clinical trials and indicates anticancer activities, as well as dissolving gallstones. (9)
How to Select:
When selecting a lemon, hold it and notice if it is heavy. The thinner the skin and the heavier it is, the more juice it contains. Ripe lemons will be firm, and their peel will have a deep yellow color. Avoid buying bruised, hard-skinned, or shriveled lemons. (9)
LEMONS
Eureka and Lisbon lemons are the variations available in the spring and all year. Lemons are an excellent source of vitamin C, and they are also good sources of vitamin B6, folic acid, and potassium. The phytochemical limonene (extracted from lemons) is used in clinical trials and indicates anticancer activities, as well as dissolving gallstones. (9)
How to Select:
When selecting a lemon, hold it and notice if it is heavy. The thinner the skin and the heavier it is, the more juice it contains. Ripe lemons will be firm, and their peel will have a deep yellow color. Avoid buying bruised, hard-skinned, or shriveled lemons. (9)
LETTUCE
Lettuce peaks in the spring and early summer, though it is available all year. Lettuce was hailed as a medicinal plant by the ancient Greeks and Romans, and Augustus Caesar even had a statue erected in honor of lettuce when he believed it had helped him recover from an illness. There are several types of lettuce: romaine, butterhead, iceberg, and looseleaf. (7)
Nutritionally, all lettuce is a good source of vitamin K and chlorophyll. Iceberg lettuce is a good source of choline. Romaine lettuce is the most nutrient-dense lettuce. It is an excellent source of Vitamins A, C, B1, B2, and folic acid. It is also an excellent source of manganese and chromium. Health-promoting benefits include antioxidant support, which protects our cells from oxidative damage, and supporting cardiovascular health by regulating cholesterol levels. (7)(6)
How to Select:
Choose greens that are crisp, ruffly, or dry. Check for any browning, wilting leaves, or yellowing, and avoid these or any wilted leaves with dark spots. The edges of the leaves and the stem ends should not be brown. (7)(6)
LETTUCE
Lettuce peaks in the spring and early summer, though it is available all year. Lettuce was hailed as a medicinal plant by the ancient Greeks and Romans, and Augustus Caesar even had a statue erected in honor of lettuce when he believed it had helped him recover from an illness. There are several types of lettuce: romaine, butterhead, iceberg, and looseleaf. (7)
Nutritionally, all lettuce is a good source of vitamin K and chlorophyll. Iceberg lettuce is a good source of choline. Romaine lettuce is the most nutrient-dense lettuce. It is an excellent source of Vitamins A, C, B1, B2, and folic acid. It is also an excellent source of manganese and chromium. Health-promoting benefits include antioxidant support, which protects our cells from oxidative damage, and supporting cardiovascular health by regulating cholesterol levels. (7)(6)
How to Select:
Choose greens that are crisp, ruffly, or dry. Check for any browning, wilting leaves, or yellowing, and avoid these or any wilted leaves with dark spots. The edges of the leaves and the stem ends should not be brown. (7)(6)
PEAS
Peas are a wonderful way to bring a natural sweetness to your meal. They can also be blended in hummus and sandwich spreads. And young pea shoots are a great addition to stir-fries and salads. (6)
All peas are a good source of protein, B vitamins, and dried peas are an excellent source of fiber. While peas are a good source of vitamins C and K, as well as carotenes, dried peas do not have much of these nutrients. (9)
How to Select:
Choose full, small- to medium-sized pods that are firm and uniform bright green. Avoid those that are brown or dry. (6)
PEAS
Peas are a wonderful way to bring a natural sweetness to your meal. They can also be blended in hummus and sandwich spreads. And young pea shoots are a great addition to stir-fries and salads. (6)
All peas are a good source of protein, B vitamins, and dried peas are an excellent source of fiber. While peas are a good source of vitamins C and K, as well as carotenes, dried peas do not have much of these nutrients. (9)
How to Select:
Choose full, small- to medium-sized pods that are firm and uniform bright green. Avoid those that are brown or dry. (6)
PINEAPPLE
Though pineapples are available year-round, the peak season runs from March through June. Pineapples are an excellent source of manganese, which is essential in energy production, and vitamin C, which is a powerful antioxidant that helps to protect against oxidative damage. Pineapple also contains citric acid, a nutrient that helps to support kidney health and reduces the risk of kidney stones. (7)
There are multiple types of pineapple: Smooth Cayenne (most popular), Red Spanish, Abacaxi, and Queen. (7)
How to Select:
Look for pineapples that are fully ripe by smelling the pineapple stem; it will be sweet-smelling when the fruit is ripe. Other signs of ripeness include giving slightly to pressure, and leaves should look fresh and green. (7)
PINEAPPLE
Though pineapples are available year-round, the peak season runs from March through June. Pineapples are an excellent source of manganese, which is essential in energy production, and vitamin C, which is a powerful antioxidant that helps to protect against oxidative damage. Pineapple also contains citric acid, a nutrient that helps to support kidney health and reduces the risk of kidney stones. (7)
There are multiple types of pineapple: Smooth Cayenne (most popular), Red Spanish, Abacaxi, and Queen. (7)
How to Select:
Look for pineapples that are fully ripe by smelling the pineapple stem; it will be sweet-smelling when the fruit is ripe. Other signs of ripeness include giving slightly to pressure, and leaves should look fresh and green. (7)
RADISHES
As a member of the cruciferous family, radishes also have cancer-fighting properties. All types of radishes and their greens are excellent sources of vitamin C, and the leaves are a good source of calcium. Radishes have been used as medicine for liver disorders, increasing bile flow with their sulfur-based chemicals, helping the liver and gall bladder stay healthy. (9)
Radishes are available in red, white, and black, and like other root vegetables, they have leafy green tops that are edible. Spring radishes are those that have bright red or red and white round roots. The most popular spring variety of radish is the White Icicle, which has a tapered root that grows up to six inches long. Radishes can be roasted, braised, or eaten raw in salsas, salads, or even as a sandwich topping. (9)(6)
How to Select:
Select radishes with greens that are fresh-looking and have no indications of spoilage. The radish root should be vibrantly red, firm, and smooth, not dull-colored, wrinkled, or cracked. (9)(6)
RADISHES
As a member of the cruciferous family, radishes also have cancer-fighting properties. All types of radishes and their greens are excellent sources of vitamin C, and the leaves are a good source of calcium. Radishes have been used as medicine for liver disorders, increasing bile flow with their sulfur-based chemicals, helping the liver and gall bladder stay healthy. (9)
Radishes are available in red, white, and black, and like other root vegetables, they have leafy green tops that are edible. Spring radishes are those that have bright red or red and white round roots. The most popular spring variety of radish is the White Icicle, which has a tapered root that grows up to six inches long. Radishes can be roasted, braised, or eaten raw in salsas, salads, or even as a sandwich topping. (9)(6)
How to Select:
Select radishes with greens that are fresh-looking and have no indications of spoilage. The radish root should be vibrantly red, firm, and smooth, not dull-colored, wrinkled, or cracked. (9)(6)
SPRING ONIONS/GREEN ONIONS/SCALLIONS
Onions are a great source of vitamins C and B6, fiber, and biotin. Onions lower blood sugar, lower blood pressure, and prevent clot formation. They have been used to treat asthma, and onion extracts have been noted to destroy tumor cells in test tubes as well as stop tumor growth in laboratory rats. (9)
Young onions have a mild flavor and are frequently used in salsas and Asian dishes. Green onions are also known as scallions. Onions can be grilled, roasted, or eaten raw in salads or salsa. (9)(6)
How to Select:
Globe onions should be hard, clean, and have smooth, dry skin. Do not select onions where the seed stem has developed or those that are decaying. (9)
SPRING ONIONS/GREEN ONIONS/SCALLIONS
Onions are a great source of vitamins C and B6, fiber, and biotin. Onions lower blood sugar, lower blood pressure, and prevent clot formation. They have been used to treat asthma, and onion extracts have been noted to destroy tumor cells in test tubes as well as stop tumor growth in laboratory rats. (9)
Young onions have a mild flavor and are frequently used in salsas and Asian dishes. Green onions are also known as scallions. Onions can be grilled, roasted, or eaten raw in salads or salsa. (9)(6)
How to Select:
Globe onions should be hard, clean, and have smooth, dry skin. Do not select onions where the seed stem has developed or those that are decaying. (9)
SPINACH
Remember Popeye’s great strength after he ate a can of spinach? Spinach has been considered to have superpowers to restore energy and increase vitality. There are multiple flavonoid compounds that help fight cancer and function as antioxidants. Spinach also has two times as much iron as most other greens and helps to regulate the body’s pH. It is a very good source of lutein, which promotes healthy vision and prevents cataracts and macular degeneration. (9)
Use spinach with or instead of lettuce in a dinner salad, or you can lightly sauté spinach with garlic in olive oil. Spinach leaves can also be used as a garnish for sandwiches, along with lettuce. (9)
How to Select:
Look for spinach that is fresh-looking, medium to dark green, with no evidence of decay. (9)
SPINACH
Remember Popeye’s great strength after he ate a can of spinach? Spinach has been considered to have superpowers to restore energy and increase vitality. There are multiple flavonoid compounds that help fight cancer and function as antioxidants. Spinach also has two times as much iron as most other greens and helps to regulate the body’s pH. It is a very good source of lutein, which promotes healthy vision and prevents cataracts and macular degeneration. (9)
Use spinach with or instead of lettuce in a dinner salad, or you can lightly sauté spinach with garlic in olive oil. Spinach leaves can also be used as a garnish for sandwiches, along with lettuce. (9)
How to Select:
Look for spinach that is fresh-looking, medium to dark green, with no evidence of decay. (9)
STRAWBERRIES
Peak season for strawberries runs from April through July, but strawberries are available year-round. Peak season is when their nutrients and flavor are the greatest. Strawberries promote heart health due to their antioxidant and anti-inflammatory nutrient content. They are also associated with a decreased risk of type 2 diabetes and have cancer risk-lowering properties. (7)
Strawberries can be eaten whole, served in salads, juiced, added to smoothies, or layered sliced with blueberries and plain yogurt to make a parfait dessert. (9)
How to Select:
Select strawberries that do not show signs of softening. Inspect the container bottoms for any weeping juice to indicate if some berries are starting to mold or are crushed. (6)
STRAWBERRIES
Peak season for strawberries runs from April through July, but strawberries are available year-round. Peak season is when their nutrients and flavor are the greatest. Strawberries promote heart health due to their antioxidant and anti-inflammatory nutrient content. They are also associated with a decreased risk of type 2 diabetes and have cancer risk-lowering properties. (7)
Strawberries can be eaten whole, served in salads, juiced, added to smoothies, or layered sliced with blueberries and plain yogurt to make a parfait dessert. (9)
How to Select:
Select strawberries that do not show signs of softening. Inspect the container bottoms for any weeping juice to indicate if some berries are starting to mold or are crushed. (6)
There are additional spring seasonal fruits and vegetables, such as Fresh Herbs, Mangoes, Morels, Wild Garlic, Swiss Chard, and Watercress. Though they are in peak season in the spring, many of these are available year-round.
Thoroughly inspect produce before purchasing. Gently squeezing, smelling the produce, looking for brown spots, wilting (if it has leaves), bruising, dry spots, and even inspecting containers for “weeping” can help you avoid wasting your money. Also, to best preserve your produce’s health, be sure to research the recommended storage methods.
As always, for optimal health, nutrients, and flavor, buy organic!
Roni Detienne, CHN, CHT, is a graduate of the Energetic Health Institute, a Certified Hypnotherapist and Toe Reader, and the founder of www.pureenergyholistichealth.com. Her mission is to create healing transformations by empowering others through knowledge and education. She is currently pursuing board certification in Holistic Nutrition through the National Association of Nutritional Professionals (NANP) and is also a member of NANP.
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