5 spring veggies you should be eating

Spring is the perfect time to boost your nutrient intake with fresh seasonal veggies and flavors. From leafy greens to crunchy roots, Julia Davidson, RD, a registered dietitian at Atlantic Health System, shares five spring veggies that will make your meals bright and healthy.

“April is a great time to hit your local farmer’s market for fresh, crisp vegetables,” says Julia. “I’ve chosen my top five here, but there are lots of seasonal veggies that are full of nutrients that boost overall health, energy, and quality of life.”

1. Asparagus

One of the first vegetables to emerge in New Jersey each spring is asparagus. Grilled, roasted, or raw, these tender, earthy stalks are delicious and packed with nutrients.
Health Benefits: Asparagus helps with digestion and supports a healthy immune system. It’s an excellent source of fiber, vitamins A, C, and K, and folate.

2. Radishes

Radishes are a vibrant and crunchy addition to any spring meal. These colorful root vegetables are red, purple, or white, and they add a peppery flavor to salads and sandwiches.
Health Benefits: Radishes promote healthy digestion, detoxify the body, and help balance blood sugars. They’re high in antioxidants, vitamin C, and fiber.

3. Spinach

This nutritional powerhouse can be used in everything from salads and smoothies to soups and pastas. It’s mild, slightly sweet flavor works in just about any meal.
Health Benefits: Spinach is full of antioxidants that boost eye health, immunity, and skin. It is also loaded with iron, calcium, and vitamins A and C, and is an excellent source of fiber and magnesium.

4. Leeks

Leeks are part of the onion family—firm and crisp with sweet, subtle flavors. Whether raw or cooked, they’re a versatile addition to salads, stir-fries, and pasta dishes.
Health Benefits: Leeks boost immunity, lower blood pressure, and support digestion. They're rich in protein, fiber, and vitamins C and K, and are packed with antioxidants.

5. Arugula

This peppery green is popular in Mediterranean dishes. Serve it raw in salads or as a pizza topping, or wilt it into a heated meal. It’s bright green leaves and stems add a nutty crunch.
Health Benefits: Arugula supports heart health and bones, and is an excellent source of folate, calcium, and vitamins A and C.

“Spring is the perfect time to experiment with fresh seasonal veggies that not only taste delicious but also have so many health benefits,” says Julia. “These veggies are low in calories, and free from saturated fat, sodium, and cholesterol. They’re a great way to nourish your body.”