Asparagus

This tender vegetable has been a luxurious epicurean delight for hundreds of years. One cup provides more than half of your daily requirement for vitamin K, which plays an important role in blood clotting and maintaining bone strength. Asparagus is also a good vegetarian source of iron, which helps keep your bones, hair, and nails strong. Serve a side of steamed, roasted, or grilled asparagus with dinner, or toss bite-sized pieces into salads and omelets for extra crunch.

Spinach

Spinach

This versatile leafy green nourishes your body from head to toe, but it’s particularly effective at protecting your vision. Spinach is rich in antioxidants, including beta-carotene, vitamin C, and vitamin E, which are thought to reduce the risk for cataracts and macular degeneration by neutralizing damaging free radicals. Spinach is also a top source of lutein and zeaxanthin, a pair of nutrients that act as “sunscreen” for the eyes by blocking blue-light rays, which can damage the delicate retina area. Mix fresh baby spinach leaves with traditional lettuce to increase your salad’s nutrient quotient, or thaw a box of frozen, chopped spinach and add it to marinara sauce or homemade turkey burgers.

Strawberries

StrawberriesThese juicy, sweet berries are one of the most potent sources of vitamin C, which helps your body produce collagen, a structural protein that keeps skin youthful, firm, and radiant. Strawberries are also one of the lowest calorie (and lowest sugar) fruit options, which means they’re a perfect pick for people looking to lose a few pounds or manage diabetes. When they’re in peak season, enjoy them plain, sliced, and scattered on your cereal, or topped with a luxurious dollop of aerated whipped cream.

Fennel

Fennel

This heart-healthy, potassium-rich spring vegetable has a crisp texture and unique licorice (anise) flavor. Eating a high-potassium diet helps the body get rid of excess sodium and ultimately helps lower blood pressure, so you’ll want to take full advantage of this under-the-radar produce gem. The pale bulb end can be sliced and enjoyed raw or cooked, and the dark-green feathery fronds can be used for garnish, much like fresh herbs. Try roasting fennel with olive oil and balsamic vinegar for a savory side dish, or combine thinly sliced raw fennel with grapefruit or orange segments for a refreshing salad.

Leeks

Leeks

With all of the great cancer-fighting compounds they contain, leeks certainly deserve more love in recipes, especially during spring when they’re in abundance. As with other members of the onion family, slicing into fresh leeks unlocks the plant’s store of pungent sulfur compounds and offers up cancer-fighting potential. Laboratory studies have shown that ingredients in onions can deactivate carcinogens and slow the growth of cancerous cells. Furthermore, studies have shown that people who regularly consume onions are at a lower risk for certain types of cancer. To cash in on these health perks, sauté leeks as the base for a delicious soup, stew, or casserole, just as you would onions.

Peas

Peas

Fresh, sweet English peas are a true delicacy. Their growing season is short-lived and they don’t have a long shelf-life, so they can be hard to find, but definitely grab them if you get the chance. A cup provides more than seven grams of fiber, including a good dose of cholesterol-slashing soluble fiber, for just 115 calories. In fact, research has shown that eating an additional five to 10 grams of soluble fiber a day can reduce LDL cholesterol (the “bad” cholesterol) by 3 to 5 percent. Peas are also a good fiber source for those with irritable bowel syndrome (IBS) because their soluble fiber is easier to digest than other types of fiber and helps improve regularity. Add shelled, cooked peas to a whole grain pasta salad, or make a simple yet extremely elegant side dish by sautéing peas in olive oil and garnishing with fresh torn mint leaves and lemon.

8 Best Spring Superfoods: Artichokes

Artichokes

Did you know that artichoke hearts rank among the highest fiber vegetables? In fact, just one cup of artichokes delivers an astounding 9 grams of fiber—about a third of the daily requirement for most people. Fiber continues to earn major kudos from health professionals and with good reason: It promotes regularity, lowers cholesterol levels, and improves blood  sugar control in people with type 2 diabetes. And, it’s key to any weight-loss plan, because eating fiber-rich meals helps keep you full. That means you’ll be less prone to continual snacking. Fresh artichokes can look intimidating, but they’re totally worth the extra effort. Steam or grill whole chokes and serve with a heart-healthy lemon and olive oil vinaigrette for dipping. If you’re not ready to take on the fresh guys, look for frozen or canned hearts, which are already prepped and waiting to be tossed into salads or pasta dishes.

Arugula

Arugula

Dark leafy greens like arugula are the closest thing to Mother Nature’s multivitamin. Arugula’s peppery leaves are enriched with a whole slew of nutrients, including beta-carotene, vitamin C, folate, vitamin K, magnesium, and fiber, all of which enable the body’s cardiovascular, nervous, and digestive systems to function at optimal levels. It’s also a good vegetarian source of calcium—and unlike spinach, which also contains the bone-building nutrient, arugula is low in oxalates, compounds that can block calcium absorption. Adding arugula to salads is an easy way to give it a try, but I also love this “edgy” green in omelets and sandwiches.

Asparagus

Asparagus

This tender vegetable has been a luxurious epicurean delight for hundreds of years. One cup provides more than half of your daily requirement for vitamin K, which plays an important role in blood clotting and maintaining bone strength. Asparagus is also a good vegetarian source of iron, which helps keep your bones, hair and nails strong. Serve a side of steamed, roasted, or grilled asparagus with dinner, or toss bite-sized pieces into salads and omelets for extra crunch.