Spring Superfoods 

Spring has arrived, which means the temperatures are going to get warmer, you will 
spend more time outdoors, and you will likely revisit the healthy resolutions you made at 
the beginning of the year.

For many people, Spring feels like a fresh start, similar to the beginning of the year. You 
might eat better, become more active, and make new goals for the year. 

If this sounds like you, and you want to improve your health and diet, superfoods are 
one great way to do that.

What are Superfoods?

These types of foods are higher in nutrients than the average type of food. They include 
a combination of fruits, vegetables, nuts and seeds, even grains and meat. Each of the 
superfoods will have lots of vitamins and minerals you need to have a healthy, balanced 
diet.

The following superfoods are ones that are recommended in the springtime, not only 
because they are available this time of year, but it is easy to add them to foods you tend 
to enjoy when the weather is warmer.

Keep reading to learn about the top 12 superfoods for the Springtime.

1. Lettuce
Naturally, vegetables are going to be high on the list. There are a lot of superfood 
vegetables, based on the nutrients they contain per serving, and your leafy greens are 
always going to top superfood lists. We will discuss specific type of leafy greens later, 
but for now, just try to get in more lettuce.

Choose any type of lettuce you like, as most of them have a good amount of vitamins 
and minerals, are easy to get, inexpensive, and simple to add to meals. 
It is better to go with darker leafy greens like spinach and kale, but if you want some 
romaine, go for it! 

Tip for Using Lettuce: If you want to add more lettuce to your diet, try to fit it in meals 
you already enjoy. Have a side salad with your spaghetti dinner, or sneak in some 
lettuce with your soup.

2. Walnuts
Nuts and seeds are also very good for you, and frequently at the top of healthy food lists 
and superfood lists. You will be able to find them year-round, but during the spring you 
often enjoy salads and lighter meals, which is when walnuts really make the meals extra 
special.

Walnuts contain many important nutrients your body wants and needs, especially 
providing fiber, protein, and amino acids. These amino acids can actually boost your 
mood, so if you are looking to de-stress and just be happier in general this Spring, add 
some walnuts to your diet.

Top Food with Walnuts: The great thing about walnuts is that they are simple to add to 
meals and snacks. Here are some ways to have more walnuts:

Top your salad with walnuts 
Crush them and coat salmon or chicken 
Have walnuts with cheese or fruit as a snack 
Give your oatmeal or cereal an extra crunch

3. Artichokes
Another vegetable that is not only low in fat and really good for you, but is also a 
superfood, is artichoke. This is perfect to have during the spring, as this is when many 
places have it fresh in the produce section. It is always good to get food in season to 
help save money and have the best flavor with your produce.

Why Artichokes?

This fun little green vegetable is packed full of vitamins and minerals, which is why it is 
considered a superfood. It has a lot of magnesium, vitamin C, and potassium. It doesn’t 
have any fat and is extremely low in calories. It is also loaded in antioxidants. 

4. Salmon
Moving on from fruits and vegetables is salmon. If you have ever read about foods that 
are good for you, then this should come as no surprise to you.

Salmon is one of the healthiest types of fish you can eat, being rich in omega-3 fatty 
acids, providing excellent protein, and other nutrients to boot. 

Salmon can help lower your cholesterol, improve your skin, keep you full between 
meals, and even help reduce your risk for a heart attack or stroke. It is also great for 
reducing inflammation in your body.

Unique Benefit of Salmon

Another great reason to choose salmon? It is easy to cook! In just a few minutes, you 
can grill it, cook it on the stove, or put it in the oven. It goes with just about any 
vegetable you can think of.

5. Asparagus
Back to the vegetables, and it is time to talk about asparagus. While this vegetable has 
a lot of important nutrients, which is what makes it a good superfood for the spring, it is 
the folate that puts it at the top of the list.

Folate is a type of B vitamin that is wonderful for your brain health. It can affect your 
energy level, help improve your mood, and get you out of a mental or emotional funk.

If you want to try asparagus, aim for about a cup of it per serving. It is super low in fat 
and calories, so no need to worry about that. It will fill you up, which is perfect if you’re 
on a diet.
A cup of asparagus contains about 268 micrograms of folate. 

6. Spinach
As we mentioned in the first section, lettuce and all leafy greens are important 
superfoods to have year-round, but spinach is so healthy and good for you, it deserves 
its own honorable mention.

Spinach is one of the most nutrient-dense leafy greens you can eat. It is loaded with 
vitamins and minerals, particularly folate (as we mentioned is a B vitamin) and vitamin 
C. If you don’t get much vitamin C because you don’t like citrus fruits, spinach is an 
excellent alternative.

Spinach also contains other nutrients your body needs, including betaine, lutein, and 
phytochemicals. It is one of the best superfoods you can eat in the spring.

Adding More Spinach to Your Diet

This happens to be the perfect time of year to eat more spinach. Here are some ways to 
add more of it to your diet:

Make a fruit smoothie and add spinach to it.
Have a large spinach salad for lunch or dinner.
Put your protein, like fish or chicken, on a bed of sautéed spinach.

7. Legumes
If you want a little more protein in your diet, legumes are a fantastic source. These are 
also on the list of the best superfoods for Spring. Legumes have fiber, protein, and other 
nutrients that are going to improve your digestion and help you lose weight.

Benefits of Eating More Legumes
You can have them on a vegetarian or vegan diet.
They are easy to add to soup, chili, and other hot foods.
You can eat them on cold or hot salads.
They provide a high amount of fiber for better digestion.

8. Strawberries
As far as fruits go, strawberries are among the best fruits to consume. They have a lot 
of antioxidants, similar to other berries, and are loaded with vitamin C as well. These 
nutrients together are wonderful for your skin, helping to protect it from environmental 
factors, reducing the signs of aging, and improving your complexion naturally.

Low-Carb Bonus: If you are on a low-carb diet, such as Atkins or Keto, then you can still 
have strawberries! They are one of the only fruits you can have that is low in sugar and 
carbs, so here is another great bonus for these delicious berries.

9. Blueberries
There is another berry that provides many of the same nutrients, which are blueberries. 
These are even higher than strawberries and most other superfoods with antioxidants. 
Blueberries are delicious, low in fat, and easy to find in the spring and summer months. 
With blueberries, you are not only getting antioxidants, but vitamin C and potassium. 
This superfood can help reduce your risk of cancer, is good for heart health, and 
provides nutrients important for general health and wellness.

Adding More Blueberries to Your Diet
Try these different ways to enjoy blueberries and their nutrients:

Make a smoothie with blueberries, other fruits, and spinach.
Make infused water with blueberries and mint.
Try blueberries on your spring or summer salads.
Enjoy blueberries on oatmeal, cereal, or frozen yogurt.

10. Radishes
If you want vegetables that are a little different, you can try radishes. Radishes are a 
really fun vegetable that not many people think to try. 

These are absolutely amazing for your digestive system, offering vitamin C, calcium, 
protein, and fiber for you. If you have digestive distress, try switching out your potatoes 
and complex or starchy carbs with radishes, and you will enjoy the difference. 

Raw or Cooked?

The good news is that unlike other vegetables, you can enjoy radishes raw. Slicing 
them super thin makes it easy to top salads or even soup with the radishes. Of course, 
you can also cook them up like “fried” and enjoy them many other ways as well.

11. Arugula
Are you looking for something new to try? If so, why not arugula. This is a superfood 
that si available during the spring season and will add important vitamins and minerals 
to your meals. 

Not only is it loaded with nutrients like magnesium, but it also has a peppery taste that 
can really spice up your foods. 

You can make a mixed green salad with arugula and spinach, or have a pesto that uses 
arugula with herbs you have in your own spring garden.

12. Oats
The last superfood on the list is oats. While a lot of fresh produce is great to have in 
your diet, sometimes you just want something warm and hearty.

A bowl of oatmeal is nutritious and often considered a comfort food, so it is good during 
the spring and year-round. In the spring, it tastes amazing with fresh fruits on top.
Oats are good for your brain thanks to the nutrients that help produce serotonin. It is 
also high in soluble fibers like beta-glucan.

The spring season is the perfect time to switch things up in your diet, ensure you are 
getting adequate nutrition, and try some of these superfoods.
