1. icon-arrow-left
    Nutrition
Nutrition · article

5 spring veggies you should be eating

A woman picking vegetables in a market

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.”

Nutrition Services
Published: March 20, 2025

Be proactive about health

To stay safe and healthy, it's good to have a primary care provider who knows and understands your health history and wellness goals.

Find a Doctor

Related articles

NutritionRaising healthy kids: a look at childhood obesityWhen kids are overweight, it impacts them physically and emotionally. Atlantic Health pediatric endocrinologist explains how lasting weight loss starts with small, sustainable habits that the whole family can embrace.
Healthy LivingThe benefits of eating local produce may surprise youAn Atlantic Health dietitian explains how eating local produce offers health benefits to you and your family, while also helping your local farmer, the community and the environment.
Healthy LivingAnti-inflammatory diets: What are they and are they right for you?Learn how anti-inflammatory diets can ease painful symptoms and lower your risk of chronic disease from an Atlantic Health expert.
NutritionHow to eat healthy at a summer barbecue Learn realistic ways to eat healthy at cookouts, and why you should visit local farmers markets for produce, from a dietitian at Atlantic Health.
NutritionDecoding food packaging: what do the buzzwords really mean?Do food labels like “natural” and “lite” really help you make healthier choices? Find out what these buzzwords actually mean from an Atlantic Health System registered dietitian.
Mental WellnessHow nutrition can boost your moodYour diet should help you thrive, not feel deprived. Explore a fresh approach to food and feeling well with tips from Atlantic Health System.
Nutrition5 spring veggies you should be eatingThis spring, shop local and fresh with these five seasonal veggies that are nutritional powerhouses.
Healthy LivingCan diet and exercise lower your cancer risk?Learn how lifestyle modifications like diet and exercise can lower your cancer risk with practical advice from Atlantic Health System.
Healthy Living5 markers for optimal metabolic healthA well-functioning metabolism is the key to health and longevity. By tracking five simple biomarkers, you’ll better understand your metabolic health and how to improve it. Good metabolic health reduces chronic conditions like diabetes, heart disease, and obesity.
Heart HealthHow to eat a heart healthy dietDiscover essential tips and delicious recipes for a heart-healthy diet. Learn how to improve heart health with nutritious foods.
RecipesApple pancakesPancake breakfasts are a wonderful family tradition. This tasty fare consists of typical pancake ingredients plus apples, cinnamon, and cider vinegar for an extra flavor boost.
RecipesServing up summertime side dishesThere's no better way to kick off summer - and honor those who gave their lives in service - than creating a commemorative Memorial Day spread that's worth remembering.