10 spring fruits and vegetables to eat now

We all know the importance of eating fresh products. It is often suggested (and supports US Department of Agriculture) The fruits and vegetables should take half of our plate, with grains, protein and dairy that other 50 %. This is an interesting goal and one has become easier when it is equipped with ideas to keep meals interesting. Fortunately, there are countless opportunities to raise your diet with seasonal fruits and vegetables, from heartfelt to the cooked sides and appetizers that focus on the plant.

During the spring, some fruits and vegetables hit their climax in freshness and flavor, so the next time you go to the grocery store or the farmers market, your basket fills with these ten elements recommended by the sports nutritionist and nutrition expert, Leslie Punesi, Street.

Fresh pineapple has a sweet taste, which can improve multiple dishes, from juices and salads to kebab. Delicious fruit is full of vitamin C and manganese.

Ripe pineapple should have a sweet tropical smell near the trunk. Look for firm fruits, but it gives a little in your hands when pressed.

Nutrition: 1 cup of raw pineapple contains 99 calories and 23 grams of carbohydrates (1).

This seasonal favorite is full of vitamin C, fiber, antioxidants and flavonoids. Multi -use fruits are added to grains, oats and salads, and you can use fresh or frozen berries in juices.

Select strawberries with bright red meat and bright green peaks. If you notice any white spots, this is usually an indication that the fruit was chosen before they are ready.

Nutrition: 1 cup of fresh strawberries has 54 calories, 12 grams of carbohydrates and 1 grams of protein (2).

Lemon contains vitamin C and citrus fruits that add the freshness and depth of flavor to everything that touches it. Press the fresh lemon to the fish and pasta, or add some to the water.

Choose the firm lemon, smooth and non -interlocking. The lemon that appears to be green is possible.

Nutrition: 1 medium -sized fresh lemon contains 19 calories and 6 grams of carbohydrates (3).

This family family contains potassium, vitamin B6, folate and fiber. Add banana to your next juice, or one slide and add oat butter, grains and peanuts.

Choose banana with soft skin, bright color and without visible bruises. If you want to eat it quickly, choose one yellow. If you don’t eat it for several days, choose one green.

Nutrition: 1 medium banana has 122 calories, 29 grams of carbohydrates and 1 g of protein (4).

Well, a vegetable technically, but it is used more like fruit, and thus put it here. Punes says that the rhose has nutritional nitrate, anthocyanins and fiber, and its taste of the mixture completes the sweetness of pineapple and berries. Cooked robes make delicious desserts (5and6).

Choose the fresh rhose stems that are clear and fixed, but with some giving. Skip anything that looks wooden or withered. Remember that the leaves are toxic, so be sure to remove them before cooking.

Nutrition: 1 cup of raw rhubarid contains 26 calories, 6 grams of carbohydrates and 1 grams of protein (7).

Bonci loves peas, whether fresh, canned or frozen, and says it provides a sweet kick for dishes, along with many magnesium, potassium and polyphenols, as well as an amazing dose of protein. It suggests eating it on its own, or mashed in soup, or associated with other vegetables in a parking or moving.

The frozen peas are filled immediately after harvesting, so do not hesitate to hide a few bags in the refrigerator. But if you want fresh peas, buy them in their centuries, and check a guarantee that they are strong, clear and bright green.

Nutrition: 1 cup of fresh peas has 117 calories, 21 grams of carbohydrates and 8 grams of protein (8).

Asparagus is high in fiber, folate and vitamin K. You can also add them to omelets, pasta and strikes.

Choose bright green, clear and fixed legs, with tightly closed tips.

Nutrition: 1 cup of raw asparagus contains 27 calories, 5 grams of carbohydrates and 3 grams of protein (9).

Spinach is low in calories and full of vitamins A and K, as well as folic acid, potassium and zekansin, which is a good carotenoid for eyes. Make the rapid spinach salad for an easy win, or follow Bonci progress and merge spinach into omelets and pasta.

Choose dark and fresh green spinach, with no signs of yellowing or wilt.

Nutrition: 1 cup of raw spinach contains 7 calories and 1 grams of carbohydrates (10).

These crunchy vegetables, inexpensive and loaded with nutrients can be reached, including beta -carotene, fiber and potassium. Orange islands are great, but you can also find yellow, purple and white varieties. Grilled carrots in the oven, add it to the soup, vain and salads, or eat it raw with chickpeas or your favorite dipping.

Fresh carrots should be full of shape and stability, but rather a bright orange color and no visible cracks.

Nutrition: 1 cup of raw carrot has 53 calories, 12 grams of carbohydrates and 1 grams of protein (11).

There are more types of mushrooms than you can rely, so try some types to find your preferences. Punesi says that mushrooms are high in vitamins and potassium B, with certain types, including a healthy dose of vitamin D and other substances that support the healthy immune system. It adds that it provides Umami for dishes, and you can reach meat dishes (or reduce meat consumption) by mixing chopped mushrooms with meat. For beginners, make your next burgers with half of the beef and half of the mushrooms for a choice with fewer calories and less fat.

Choose honest, smooth and dry mushrooms. Avoid mushrooms that have a thick or texture paint.

Nutrition: 1 cup of raw white mushrooms contains 22 calories, 3 grams of carbohydrates and 2 grams of protein (12).

Each season is a new opportunity to eat a variety of fruits and vegetables. Some products reach their climax during the spring, so fill your shopping cart and then lock you with options such as pineapple, brown, peas and asparagus. The experience of new foods, whether raw or cooked, is a great way to keep your meals interesting and ensure that your daily nutrition needs meet.

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Original publication date: March 23, 2022; Date Review Expert: August 29, 2025

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