What’s in season this spring?

Every change in season welcomes a new crop of fresh produce like sweet peaches in the summer and crisp apples in the fall, but what does spring have to offer?

Barbara Fine, dietitian at Advocate Lutheran General Hospital in Park Ridge, Ill., shares this season’s freshest foods suggestions, and the nutritional benefits of each.

Greens

Kale and Swiss chard are two nutrient-rich greens to look out for this spring. Kale, best known as a popular superfood, is an excellent source of calcium, potassium, and vitamins A and C.

“Add it to your stir fry, or steam it with salt, pepper, olive oil and lemon,” Fine says.

Swiss chard supplies the body with magnesium and vitamins A and C. Incorporate this veggie into your next soup or whole-grain pasta for a well-balanced diet.

Radishes

Next time you’re at the local farmers’ market, make sure to grab this colorful root vegetable. Radishes are high in vitamin C, which promotes a healthy immune system.

“They can be braised, or shredded and tossed into salads,” says Fine.

Asparagus

To boost your mood, add these tender spears to your next meal. Asparagus are high in folate, a vitamin which can help fight depression.

“Serve it grilled or steamed as a side, or cooked in scrambled eggs,” Fine says.

Rhubarb

Commonly used in pies, rhubarb stalks provide a delicious tart flavor. They’re also low in calories and rich in vitamin C.

“Use them in baked desserts, sauces or preserves,” says Fine.

Lettuce

For a boost in folic acid and vitamin A, look no further than dark romaine lettuce.

Fine recommends using it in salads, or grilling it with other vegetables for an extra crunch.

Peas

Served raw or cooked, peas are an excellent source of folate, fiber, and vitamins A and C.

“Add it to your rice pilaf, use it as a fat substitute in guacamole, or mix it into your salad for a pop of color and texture,” Fine says. “It’s important to eat ‘in-season’ to receive the most nutrient-dense, freshest and best quality foods.”