Spring Foods - What's in Season?

Spring is in the air and while the weather is all over the place, it’s a gorgeous time of year in Oklahoma. In addition to longer days gifted from daylight savings time, nature has another gift for us - delicious food!

Some of your favorite fruits and veggies are back on the market so take advantage of them all! In addition to the flavor each one offers, they all have their own unique blend of vitamins, minerals, and/or antioxidants. Below are 10 of our favorite fruits and vegetables for this season and a list of health benefits for each!


Apricots are nature’s candy, offering a sweet and sometimes tart taste depending on how ripe they are. They’re packed with vitamin A, vitamin c, and fiber - also said to strengthen bones and eye sight.


Beets are a nice addition to any salad and for good reason. Hight in vitamin C, fiber and potassium - you can’t go wrong with this purple vegetable.


Asparagus is great for digestion and an excellent source of fiber. Great steamed or grilled, you’ll get your dose of vitamin K from this Green Giant.


Strawberries look and taste like dessert, but don’t let them fool you - their antioxidants have immune-boosting properties. This fruit helps maintain normal blood pressure and prevents and/or reduces the risk of several ailments like cancer, arthritis, and high cholesterol.


Carrots are perfect for an on-the-go snack or a tasty side dish to add a splash of color to a meal. Most known for improving eyesight, carrots also regulate blood sugar levels, prevent heart disease and high blood pressure, and are high in nutrients, vitamins, and minerals.


Whether you like them or not, onions have an array of benefits. Onions support oral health, hair growth, and they help keep your immune system strong. So next time think twice before asking the waitress to ‘hold the onions.’

Summer Squash

Summer squash is not only versatile in the kitchen, it is jam-packed with nutrients. High in vitamins A and C, it’s a great source of fiber, magnesium, and potassium.


When someone asks you if you just fell off of a turnip truck, tell them “I wish!” Turnips can be enjoyed in a variety of ways, but they always offer this cocktail of vitamins: K, A, C, E, B1, B3, B5, B6, B2. Not to mention they carry protein and omega-3s.


An herb used mostly as a garnish, chives treat digestive issues, boost the immune system, and aid in bone health. They carry enough vitamin C to make this garnish a must in the kitchen.


Technically a fruit, this colorful food will do more than decorate your plate. Their antioxidants help strengthen the immune system and red peppers offer a high dosage of vitamin C, vitamin B6, and folate. Enjoy peppers sweet or hot!

As the months go by and you find yourself wondering which fruits and vegetables are in season in Oklahoma, visit The Seasonal Food Guide for answers!


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