5 Must-Eat Spring Foods
How to stock your kitchen with the goodness of spring
By Kathy Zawadzki, M.S.

Spring is the perfect time to take advantage of the colorful assortment of fresh fruits and vegetables available at your local produce stand. These five nutrient-packed spring foods will not only help you reach the recommended five servings of fruits and veggies per day, they may significantly improve your health.

	1. Asparagus.Take advantage of spring asparagus crops. High in folic acid (a B vitamin linked to a decreased risk of birth defects), asparagus is also low in calories (fewer than 4 calories per spear). It's a good source of vitamin C and carotenoids, which our bodies use to make vitamin A and boost immunity.
Look for firm spears with closed, compact tips. You can steam, stir-fry, microwave or roast asparagus in an oven or on a grill. Although most people prefer asparagus cooked, it's perfectly safe to eat raw (which preserves all the nutrients). Just rinse it well in warm water to remove fine dirt and serve cold with a dip.

2. Avocado. Many people mistakenly avoid avocados because they're high in calories and fat. But this fruit (yes, it is a fruit) is extremely healthy, with a high concentration of monosaturated fats, folic acid and 30 percent more potassium than a banana. The unsaturated "good fat" in avocados acts as an

antioxidant to block the artery-destroying toxicity of LDL cholesterol. By choosing food that contains natural monounsaturated fats, you not only increase the nutrient density of your diet, but you take a step toward a heart-healthy diet (and remember, fat is critical to a healthy diet, and choosing healthy fats is a must).     Potassium is beneficial to the body because it lowers your risk for high blood pressure, heart attack and cancer. Avocados are also the perfect food for pregnant women: The folic acid in one avocado provides almost 30 percent of the recommended daily dosage and helps prevent life-threatening birth defects of the spine and brain. Packed with fiber (10 grams each), they also help prevent high blood pressure, heart disease and certain types of cancer.

	3. Blueberries. Start adding these little gems to your cereal, yogurt or enjoy them on their own. Blueberries are ranked number one in antioxidant activity when compared to other fruits and vegetables. Antioxidants help neutralize harmful byproducts of metabolism called "free radicals," those unpaired electrons that cause oxidation (cell damage) and lead to cancer, diseases and aging.
The dye released from blueberry skin may well be the most valuable nutrient the fruit has to offer. These substances include, but are not limited to, fructose, fiber, beta-carotene, vitamin C, vitamin A and antioxidants. They're also a chemical warrior against heart disease and cancer.

4. Spinach. Spinach is available year round, but is best in fall and spring. A super source of antioxidants and cancer fighters, spinach contains about four times more beta-carotene and three times more lutein (an antioxidant that promotes eye health) than broccoli. The healthy benefits make it a powerhouse food choice. Low in calories (only 41 per cup) it's loaded with vitamin B, iron, folic acid and phytochemicals.

Spinach should be slightly crisp and bright green when you purchase it. Avoid yellowing leaves or those that are wet and rotting. Depending on how fresh it is, spinach should be used within two to four days.

5. Quinoa. Pronounced "keenwa," this is a light grain to use in spring and summer salads and side dishes. It also works well with grilled asparagus. Quinoa is a small seed that in size, shape and color resembles a cross between a sesame seed and millet. Nutritionally, quinoa is a super grain. It's an excellent protein source, containing an almost perfect balance of all eight essential amino acids.

Quinoa offers more iron than other grains and contains high levels of potassium, riboflavin and certain B vitamins (B6, niacin and thiamin). It's also a good source of magnesium, zinc, copper, manganese and folic acid. Substitute it for almost any grain and cook quinoa quickly to produce a light, fluffy texture. Native to the Andes, quinoa is still relatively new to the North American market. You're most likely to find it in health food or specialty stores, although some large supermarkets do stock it.