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The healthiest foods to add to your diet this spring

Choosing seasonal produce is a good way to ensure your fruits and vegetables taste their best. Seasonal superfoods mean great taste with health benefits.

Seasonal superfoods
woman eating fig


Fresh figs have a sweet, honey-like flavour. This fruit is packed with potassium, which can help to control blood pressure. Figs also contain calcium, which helps to maintain strong bones and teeth. This brightly coloured fruit also contains flavonoids, a category of antioxidants that help boost the immune system. Try grilling figs stuffed with goat cheese or blue cheese. For a sweet twist, drizzle them with honey.


Arugula is a salad green with a peppery flavour. This leafy green achieves superfood status because it is rich in a number of vitamins and minerals. It is a good source of calcium, which is essential for bone health. Along with vitamins A and K, arugula contains a variety of antioxidants that support eye health. Add arugula to a salad, enjoy its spicy flavour on a sandwich, or blend it into pesto for a unique twist on a classic sauce.


Leeks are similar to green onions but have a less intense flavour. This spring vegetable is rich in a number of antioxidants that can help prevent cancer and heart disease. Leeks also contain folate, which is an important mineral for women of child-bearing age. This vegetable is also a good source of vitamins C and K. Use leeks as you would green onions, or add them to soup.

Fava beans

Fava beans, also known as broad beans, are another spring superfood. Rich in iron and protein, these beans are a great option for vegetarians. Fava beans are also a good source of fibre. Fibre, which helps keep you feeling full for longer, can contribute to weight loss, and it also promotes heart health by helping to lower cholesterol. Sautéed fava beans make a good side dish. Fava beans can also be blended like chickpeas to make a protein-packed dip or spread.

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Asparagus is an excellent superfood because it is high in glutathione, an antioxidant that can protect against cancer. This vegetable also contains vitamin K, which helps blood to clot and bones to absorb calcium. Eating asparagus can help boost your immune system, as it is rich in vitamins A and C. It is especially beneficial for vegetarians, as it contains iron, a mineral most commonly found in animal products. Try grilled or steamed asparagus as a side dish, or add asparagus pieces to pasta or grains.

More on superfoods

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