It’s time to get fresh. Spring is not only a season that brings more sun, but also colorful, nutrient dense foods to add to our diets. As the season shifts, many grocery stores offer a nice change from the root vegetables of the winter, making time in the kitchen and on our palates a little more playful. According to health coach Adesina Dowers, the options to eat seasonally are endless. More importantly, eating seasonally ensures fresher, often cheaper produce, as well as an opportunity to lessen our carbon footprint and support local grocers and farmers markets. According to Dowers, the best way to shop for fresh, local produce is by joining a CSA, going to a farmers market, planting your own garden and asking what produce is fresh in your local grocery store.

Here are Dower’s top food suggestions to spice up your diet this spring.


1 Apricots: These sweet gems may be small on size but they are filled with heart and eye health boosting nutrients like Vitamin A, potassium and fiber!

2. Arugula: This peppery tasting, cancer fighting vegetable is chock full of chlorophyll, which cleanses the blood, extracts toxins from the liver, high in amino acids, the building block of protein.

3. Asparagus: This anti-inflammatory, antioxidant vegetable is also great for digestion. You can stock up on your Vitamin K, Vitamin E, Vitamin A, Vitamin C, Vitamin B6, and folate here.

4. Cherries: High in digestion aiding, cholesterol lowering, blood sugar controlling fiber. Cherries are also a great source of Vitamin A, calcium, protein, iron, boron and potassium.

5. Kale: This great green has gained popularity in recent years and for good reason. You can get a hefty dose of your daily antioxidants, calcium, iron, fiber, Vitamin K with a full serving. Moms-to-be also love kale because of it’s high levels of folate.

6. Kiwis: These unexpected antioxidant powerhouses have more Vitamin C per serving than an orange! Even more amazing, studios have shown that eating Kiwis as few as 1-2 times a week can help asthmatic children reduce the frequency of their wheezing, coughing and shortness of breath.

7. Parsley: This often overlooked little herb has made its way onto the shortlist because of it’s amazing health benefits! This immune system boosting, anti-inflammatory herb is full of Vitamin C, Vitamin B12, Vitamin K and Vitamin A. Adding parsley to your diet can also support optimal kidney function and can help control blood pressure.

8. Radishes: This colorful veggie is great for you in the inside and out! Not only are they great for your skin and digestion, they’re also full of anti-oxidants, electrolytes, minerals, vitamins and dietary fiber.

9. Rhubarb: This brightly colored vegetable is loaded with Vitamin A- necessary for optimal eye-sight, potassium, dietary fiber, calcium and is also high in Vitamin K which has been shown to have a role in treatment of Alzheimers!

10. Watercress: Packs a big nutritional punch! High in fiber, anti-oxidants, Vitamin C, Vitamin A, Vitamin K, beta carotene-, folate, potassium, calcium and iron. Watercress has more calcium than milk and more iron than spinach.