Your Guide to Seasonal Superfoods

Strawberries and blueberries are two seasonal superfoods for spring.

On the news, in magazines, on the Internet…no matter where you turn, superfoods are often in the conversation. Superfoods earn their name with high doses of antioxidants, vitamins, and minerals, all of which benefit your health.

The best thing to know about superfoods: They’re available year-round, with a new set of fresh fruits and vegetables for every season of the year.

Here are some nutritional powerhouses you can add to your grocery list every season of the year:


Seasonal Superfoods: Spring

  • Asparagus is a powerhouse in the vegetable world, containing fiber, folate, and vitamins A, C, E, and K. The veggie also has chromium, a mineral that helps transport glucose in the body.
  • Spinach isn’t just for Popeye. This superfood contains high quantities of niacin, zinc, fiber, thiamin, folate, iron, magnesium, potassium, and vitamins A, C, E, and K. In fact, one cup of cooked spinach contains more potassium than a banana.
  • Berries contain high levels of phytochemicals, which help protect the body’s cells from damage. A study reported in the Annals of Neurology found that participants who ate two servings of strawberries or one serving of blueberries a week experienced less mental decline than those who did not.


Seasonal Superfoods: Summer

  • Peaches pack a vitamin punch, featuring A, C, E, and K, along with several B-complex vitamins. These juicy fruits also contain thiamin, riboflavin, folate, potassium, and fiber.
  • Red bell peppers are particularly good for your eyesight, with almost a day’s worth of the recommended vitamin A in one pepper. Red peppers also contain vitamin C, folate, and vitamin K, along with lycopene, which helps fight free radicals in the body.


Seasonal Superfoods: Fall

  • Pumpkin is filled with good nutrients, including vitamin A, fiber, and potassium. This fall food staple (pumpkin pie, anyone?) is also loaded with beta-carotene, which has been shown to reduce the risk of developing heart disease and certain types of cancer.
  • Sweet potatoes are known for being soft and creamy enough to add to desserts, but they’re also one of Fall’s most nutritious foods. Sweet potatoes contain vitamin A, B6, niacin, and riboflavin; in fact, one large potato offers more than 100 percent of your daily recommended dose of vitamin A.
  • Cranberries pack a ton of antioxidants and phytonutrients into a small amount of calories. These tiny, tart berries also contain bacteria-blocking compounds that have been found helpful in preventing urinary tract infections. Choose fresh cranberries whenever possible — dried ones contain added sugar.


Seasonal Superfoods: Winter

  • Cauliflower provides high doses of vitamin C and potassium. It also has an added benefit — cauliflower contains glucosinolates, which help activate the body’s ability to detox.
  • Pomegranates are a great source of potassium and vitamin C, as well as phytonutrients such as beta-carotene. Pomegranate seeds have been shown to help improve heart health by increasing blood flow to the heart and lowering blood pressure.
  • Citrus fruits, including oranges and grapefruit, contain high quantities of vitamin C, vitamin A, and fiber. While they’re available year-round, they’re at peak ripeness in the winter.

Supplement your superfood intake with Fruits & Greens — just one scoop gives you the benefit of more than 50 nutrients, fruits, and veggies.