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By Kristen Carli, MS, RD

Spring Fruits and Vegetables Guide

Imagine French lavender swaying in full bloom, the warm sun casting its golden glow, and a bounty of fresh produce popping off in every corner… these are the first signs of spring. And let us tell you, THIS is the season to dive headfirst into the most delectable fruits and vegetables—perfect for whipping up your batch of mouthwatering marmalades, refreshing fruit smoothies, or hearty salads. So, if you're itching for some inspiration to jazz up your seasonal farm-to-table spread, look no further!

Suja Spring Fruits and Vegetables Guide

Here's our guide to the top spring fruits and vegetables you need on your radar right now!

Top Spring Fruits

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Strawberries

Whether you dice them up to assemble a fluffy strawberry shortcake or blend them into a sweet margarita, strawberries scream “springtime” - especially on a sweltering hot day. This red, juicy fruit is also full of vitamin C and antioxidants, making it a great addition to your daily routine.1

Cherries

When visions of cherries take over, you might be thinking about taking out those Mason jars to store fresh cherry jam or baking a flaky cherry pie for your next friend's gathering. Like strawberries, these plump delights are brimming with vitamin C—bolstering your immune system and overall wellness.2

Kiwis

With its verde green flesh, small black seeds, and barely visible fuzzy skin, kiwi is one of the most dynamic fruits when it comes to flavor. And great news, it’s also full of essential vitamins and antioxidants! The next time you pick up kiwis, consider concocting a tropical salsa with diced mango, red onion, jalapeño, cilantro, lime juice, a pinch of salt, and of course, kiwi.

Meyer Lemons

If you’re in the mood for a bit of springtime zest, Meyer lemons should be your go-to spring pick. They’re a tad sweet, yet still acidic, which can offer the perfect balance to homemade tart or sorbet. We also love slicing them up and adding them to a tall glass of water to elevate your daily hydration.

Apricots

Most often used for breakfast jams and marmalades, apricots reach their prime in spring. If you’ve never tried one before, the taste is almost a delicate hybrid of a plum and a peach—the perfect addition to a Greek yogurt bowl or candy-colored fruit salad. Apricots also contain wonderful skin-boosting properties due to vitamins E and C, and are highly fibrous, making them terrific for digestion.3

Pineapple

Okay, we may have saved the best fruit for last. This golden-delicious, tropical gem is sweetly delicious, especially around spring! And fun fact: most of the pineapple production happens right here in the U.S.—specifically, Hawaii.4 Our favorite way to enjoy this versatile fruit is simply by cutting it into chunks and consuming it as a standalone snack. Or if you’re daydreaming about a Hawaiian getaway, add it to a creamy Piña Colada in a fancy glass!

Best Spring Vegetables

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Artichokes

There’s nothing quite like a baked artichoke topped with sizzling garlic butter…or even chopped artichoke on a vegetable pizza. Is your mouth watering yet? Fresh artichokes are heavenly in spring, with extra tender leaves and hearts. They also contain antioxidants and are known to support digestion.5

Asparagus

Whether you coat them in olive oil to roast or grill alongside your choice of protein, asparagus is one of those quintessential spring vegetables. Did we mention they’re incredibly nutritious too? Asparagus contains fiber and lots of vitamin A, which may support eye health.6 Don’t wait to stock up on this vegetable!

Arugula

Arugula is like springtime in a leaf—bright, peppery, and oh-so-delicious! This feisty green not only adds a burst of flavor to your hearty salads and sandwiches but also packs a nutritional punch with vitamins, minerals, and antioxidants galore. Whip up a zesty arugula pesto, toss it with strawberries and goat cheese for a refreshing salad, or pile it high on your favorite pizza for a taste of springtime bliss.

Peas

Notably one of the most delicate and “smallest” vegetable on our list, peas are certainly a springtime favorite and can complement just about any entree. We’re HUGE fans of tossing them into any quick stir-fry too. In the spring, you really can’t go wrong with any type of pea, whether that’s sugar snap or snow!

Radishes

Known as the “fastest-growing” vegetable on this list, this pinkish-red beauty that’s extra peppery in taste deserves a spot here. And a fun fact: you can eat the entire plant, down to the leaves. Our favorite way to consume radishes is by pickling them, and then adding thin slices to avocado toast on a slice of toasted sourdough bread. YUM!

Broccoli

Bursting with vibrant green florets, broccoli is like a mini forest of flavor on your plate. Not only does broccoli bring a crisp, refreshing crunch to your spring salads, pasta dishes, and stir-fries, but it's also jam-packed with vitamins to keep you feeling fresh and fabulous all season long.

Rhubarb

Although commonly confused as a fruit due to its vibrant pink stalks, rhubarb’s tart flavor adds a delightful twist to your spring recipes, such as jams, crumbles, and cakes. Packed with vitamin K, fiber, and antioxidants, this tangy treat not only satisfies your taste buds but also boosts your wellness game.7

Opt for Quick Convenience: Sip on Your Fruits and Vegetables with Suja!

If the element of time isn’t on your side to make that farm-to-table spread with the best spring fruits and vegetables, but you’re looking for a way to reap the health benefits quickly—we got you covered!

Our best-selling Uber Greens juice is filled with leafy greens and balanced with just the right amount of citrus and mint. With one sip, you’ll feel revitalized and ready to tackle your daily routine. And if you’re looking for something slightly sweeter but still green as can be, opt for Mighty Dozen, featuring the mightiest of greens, combined with crisp apple!

With these two green juices, hitting your daily nutritional targets couldn’t become easier (and more convenient). Elevate your wellness goals this spring season with us.

Endnotes

  1. Bjarnadottir, A. (2019, March 27). Strawberries 101: Nutrition Facts and Health Benefits. Healthline. https://www.healthline.com/nutrition/foods/strawberries
  2. 7 Impressive Health Benefits of Cherries. (2019, June 19). Healthline.https://www.healthline.com/nutrition/cherries-benefits#TOC_TITLE_HDR_2
  3. Contributors, W. E. (n.d.). Apricots: Health Benefits, Nutrition, and Uses. WebMD.https://www.webmd.com/diet/health-benefits-apricots
  4. Smith, A. (2022, July 6). Do They Still Grow Pineapples in Hawaii? Aaron Smith.https://asmith.ucdavis.edu/news/do-they-still-grow-pineapples-hawaii
  5. Brown, M. J. (2019, January 16). Top 8 Health Benefits of Artichokes and Artichoke Extract. Healthline.https://www.healthline.com/nutrition/artichoke-benefits
  6. Contributors, W. E. (n.d.). Asparagus: Health Benefits, Nutrition Facts, and How to Prepare It. WebMD.https://www.webmd.com/diet/health-benefits-asparagus
  7. Health Benefits of Rhubarb. (2019, May 1). American Institute for Cancer Research.https://www.aicr.org/resources/blog/health-benefits-of-rhubarb/

By Kristen Carli, MS, RD


Kristen Carli is the owner of Camelback Nutrition & Wellness, a private nutrition practice and consulting firm. She graduated from University of Arizona with a BA in psychology and then received a BS in dietetics from Arizona State University. After completion of the dietetic internship, she continued her education by receiving a MS in Human Nutrition from University of Western States. Having a passion for nutrition communication, she writes for many food and nutrition outlets as well as regularly develops recipes for food brands and media companies. Her nutrition expertise has been featured in InStyle, Bustle, Livestrong, The List, MyFitnessPal and many others. Additionally, Kristen is often featured via local TV segments sharing nutrition tips and tricks. She was selected to act as a Produce for Better Health Foundation Fruit and Vegetable Ambassador in Action, helping to promote the health benefits and importance of consuming fruits and vegetables, as well as a FoodMinds upwaRD winner for 2022, honoring up and coming media dietitians. You can find her reading, running, and exploring new restaurants with her husband and baby boy.