Spring is a celebration of colour, and with it comes a range of fruits and vegetables that are at their best, including asparagus, peas, rhubarb and radishes. Eating these foods at their peak provides a good dose of vitamins, minerals and important nutrients like fibre.Below, we've chosen the healthiest foods to eat right now, plus suggestions for how to eat them. Remember: the key to a healthy diet is variety, so aim to mix things up and make sure you eat plenty of plant foods.Next, see our healthy spring recipes and plant-packed recipes to help you hit your daily target, plus check out our healthy, colourful recipes. 1.
Asparagus Asparagus has prebiotic properties, which means it feeds the beneficial bacteria in our digestive systems and supports a healthy gut. Strangely, there's some evidence to suggest that asparagus may ease symptoms of a hangover and may help reduce liver damage caused by alcohol, although more research is needed. Pregnant women should consider adding more asparagus to their diet, as it's a rich source of folate (or folic acid), which is essential for a baby's growth.
Not only is asparagus rich in vitamins C and E, but it also contains plant compounds called polyphenols, which have anti-inflammatory effects.Asparagus season runs from April to June. Most asparagus is green, but you can also find white and purple varieties.See all our asparagus recipes, including quinoa salad with asparagus, eggs & capers and Tom Kerridge's asparagus & pea risottoDiscover more about the health benefits of asparagus. 2. Broad beans Broad beans can be picked from April.
They're packed with plant-based protein, which increases feelings of fullness. For anyone following a vegan or vegetarian diet, broad beans could be a wholesome addition to meals. Due to their high fibre content, they may help lower cholesterol and contribute to good digestion.
They're also a great source of magnesium, an important mineral that supports a healthy heart.See all our broad bean recipes, including a colourful and high-fibre harissa lamb meatballs with broad beans & garlic yogurt.3. Lettuce There are a few varieties of lettuce, including butterhead, romaine and Little Gem, some of which are more nutritious than others. Lettuce is a hydrating food thanks to its high water content, and a good source of vitamin K, which supports our bone health, and vitamin A, which is vital for healthy eyes.
Generally, the darker the colour of the leaves, the more nutrients the lettuce variety will contain.See all our lettuce recipes, including a trout caesar salad. Or try a tuna, avocado & pea salad in Little Gem lettuce wraps for a light lunch.4. Leeks This cold winter vegetable is at its best from November to April.
Leeks are nutrient-dense, so they provide a good dose of vitamins and minerals with minimal calories. They are rich in antioxidants, too, which protect cells from damage, as well as fibre, which contributes to good digestion and a healthy gut.Add the sweet, subtle flavour of leeks to plenty of delicious recipes, including a low-calorie leek, pea & spinach orzo and creamy leek, pesto & squash pie.5. Rhubarb Forced rhubarb is available in winter, but the main rhubarb crop is harvested in spring and early summer.
It's a good source of vitamin K, a key nutrient for maintaining a healthy heart and bones. Rhubarb get its pretty pink colour from a group of phytochemicals called anthocyanins – these help prevent heart disease and cell damage. Rhubarb has natural laxative properties as it's rich in dietary fibre, so if you're looking to improve your digestion, this is a good addition to your diet.There are plenty of ways to enjoy rhubarb, but crumble has to be the best.
See our rhubarb recipes for more inspiration, including crispy fennel-rolled roast pork with rhubarb sauce.Find out more ways that rhubarb is good for you. 6. Peas Although we eat frozen peas all year round, fresh peas are in season between May and October. They might be small, but peas are certainly mighty: they're one of the best plant sources of protein and a useful vegan source of iron, which is required for red blood cell production.
With a low glycaemic index (GI) and high fibre content, peas might be useful for blood sugar management. The fibre also helps protect against various diseases, including type-2 diabetes. Plus, they contain heart-friendly minerals, including magnesium, potassium and calcium.Luckily, there's little difference between fresh and frozen peas when it comes to nutrients, making frozen a healthy, cost-effective option.See all our pea recipes, including spring onion, pea & pancetta tart and asparagus & lemon spaghetti with peas.7.
Purple sprouting broccoli Purple sprouting broccoli is in season until late April. Its vibrant leaves add a pop of colour to dishes, and it can be used in much the same way as regular broccoli.Brassica vegetables like broccoli may reduce the risk of heart disease, as they are rich in fibre and antioxidants and important pr