Top 6 Healthy Spring Fruits You Can Add to Your Daily Diet


Medically reviewed by

Bajaj Finserv Health


9 min read

Key Takeaways

  • Eating immunity-boosting foods in spring keeps diseases at bay
  • Strawberries and avocados are a few healthy fruits for heart patients
  • Papayas, chikoo and pineapples are spring fruits you can have daily

When you feel the cool breeze at night and the bright sun during the daytime, you can sense the most beautiful spring season. It is the time we all wait eagerly because of its lovely weather. While this season can excite you, you need to be cautious of your diet as well. Due to seasonal changes, it is easy for you to catch flu and cold during spring. What you need is immunity-boosting foods that can help you fight infections. Make a list of spring-season foods and be sure to include them in your daily diet. There’s nothing better than vegetables and fruits to help you maintain good health.  

To know more about the benefits of consuming spring fruits in season and beyond, read on. 

Benefits of spring season fruits on your health

Enjoy beta carotene rich, immunity boosting mangoes

Mangoes, everyone's favorite fruit, are widely available in the spring markets. In India, mangoes come in over 1500 different types, each with a unique flavor. One has several options, from the rose-colored Gulab-Khas to Alphonso and Himsagar. The delectable spring fruit, which is typically available from April to mid-June, lowers body temperature, strengthens immunity, and prevents cardiac issues. It must be consumed appropriately, though.

Quench your thirst with Watermelons

They are filling and aid with hydration. Watermelons are regarded as a summertime lifesaver because they lower body temperature, promote cell growth, increase eye health, and provide essential dietary fiber. Also, they lower the risk of heart disease and kidney stone development.

Eat strawberries and keep your diseases at bay 

One of the most delicious vitamin C fruits, juicy and sweet strawberries can make you drool! Apart from vitamin C, this fruit is packed with many essential nutrients like: 

While its cute-looking shape and bright red shape can tempt you, strawberry helps increase good cholesterol and reduce blood pressure. No wonder this is one of the best fruits for heart patients! Though harvested at summer, this fruit is abundant during the spring season. You can add strawberries to your oatmeal, smoothie or yogurt. Mix these with a dollop of whipped cream and your delicious dessert is ready! 

tips to stay healthy in spring

Protect your body from free radicals by having pineapples 

Pineapple is a tropical fruit that is extremely delicious and beneficial for your health. Packed with antioxidants and other essential nutrients, it can fight body inflammation. A few nutrients present in pineapples include: 

  • Vitamin C 
  • Manganese
  • Potassium
  • Vitamin B6
  • Folate 
  • Iron 

All these nutrients aid in growth and development of your body. Antioxidants protect your cells from free radicals and also reduce the risk of diabetes and heart ailments. Pineapples contain bromelain enzyme that eases digestion by breaking down proteins. Make pineapple juice or add it to your salads and enjoy its amazing health benefits [1].

Enjoy a break from the summer heat with a bowl of sweet and fresh Plums

Nearly apple-shaped, plums are highly nutrient-rich and include sorbitol and fibre that help with indigestion and constipation. Plums maintain the youthful and vivid appearance of your skin. In addition, they aid in keeping your blood pressure at a healthy level, drain out toxins, minimize scarring, and manage blood sug

Additional Read: Top 7 Benefits of Pineapple 

Have a bowl of papaya for a strong immune system 

Papaya is one of the popular spring fruits with numerous health benefits. Right from reducing heart ailments to improving wound healing ability, papayas are loved by everyone. Being rich in antioxidants, they promote good vision. The presence of papain enzyme in papaya also helps in digestion. Since the fruit is rich in water and fiber, it can help you regularize your bowel movements and avoid constipation issues. It also removes toxins from your gut. Being rich in vitamin A, papaya promotes healthy growth of hair by keeping it moisturized [2]. 

Additional Read:  7 Benefits of Papaya Healthy Spring Fruits - 58

Maintain regular bowel movements by eating jackfruits 

Amongst different spring fruits in season, one fruit you should not miss eating is jackfruit. Rich in medicinal properties, it helps boost your immunity. Jackfruit is not only rich in vitamin C but also in vitamin B. Apart from these, it contains nutrients such as: 

  • Magnesium 
  • Folate 
  • Niacin 
  • Potassium 
  • Riboflavin 

Jackfruit is rich in carotenoids, which are antioxidants high in vitamin A. These protect your cells from free radicals and reduce the risk of diseases like heart ailments and vision problems. Potassium present in jackfruits minimizes blood pressure that reduces your risk of stroke and heart diseases [3]. Have it daily and get rid of skin problems since jackfruit is rich in vitamin C too! 

Stock up on your antioxidants and essential nutrients with Blackberries

These springtime fruits can be prepared in a variety of ways, such as in smoothies or nutritious oat pancakes. They are low in calories and high in vitamins, fibre, and other nutrients. They have been shown to help improve bone health, manage diabetes, boost metabolism, aid in weight loss, and even improve brain function.

haemoglobin test 

Reduce congestion problems by eating chikoo 

One of the popular fruits used in smoothies and desserts, chikoo is known for its anti-inflammatory and antiviral properties. Here are a few essential nutrients present in this fruit. 

  • Vitamins A and C
  • Fiber
  • Sodium
  • Copper
  • Potassium
  • Magnesium
  • Iron 

As chikoo is a rich source of dietary fiber, eating this fruit daily can reduce your constipation problems. Since the fruit also contains anti-inflammatory substances, it helps promote good digestive health. Note that drinking chikoo juice provides nourishment to your hair and skin thereby keeping them healthy. Chikoo contains high amounts of potassium, calcium and iron that help in strengthening your bones.  

Boost your heart health with avocados 

This fruit is rich in the following nutrients. 

  • Vitamins K, C, E and B6 
  • Magnesium 
  • Potassium 
  • Omega-3 fatty acids 
  • Folate
  • Niacin 

Since avocados contain healthy fats, they can keep you satiated for a long time. Their high fiber content minimizes digestive tract problems and eases constipation issues. There are many natural compounds present in avocados that reduce the risk of heart ailments. Eating avocados also protects your eyes and promotes good bone health. Since avocados contain vitamin K, it helps reduce osteoporosis. Add avocadoes to your salads or make a delicious smoothie and enjoy its health benefits.   

Benefits of spring season vegetables on your health

When you concentrate on buying seasonal food, getting your daily serving of vegetables is enjoyable and simple. From March to May, these spring veggies are at their best and offer countless taste combinations.

Greens like spinach, kale, and collards

The superfood family that includes spinach, kale, and collard greens ripens in time for the warm weather. These greens are a wonderful source of calcium, fibre, and vitamins A, C, and K. They are also abundant in vitamins. These huge green lettuce varieties are a healthier alternative to normal iceberg lettuce. Serve in a salad or a nutritious green smoothie with some fresh fruit that is in season.

Fresh Peas

Peas are a wonderful spring veggie to add some crunch to your dish, regardless of whether you choose to garden, snow, or snap peas. To add some variety to the flavours and textures, add them whole to a salad or stir fry. Also, you can use pea greens as a farm-fresh garnish on pasta, sandwiches, and soups in the spring.

New Potatoes

These tiny potatoes are best prepared by boiling them in salted water, glazing them with butter, and then seasoning them with sea salt and freshly ground black pepper.

Vitamin-rich Carrots

What food pairs poorly with carrots? This delicious spring vegetable pairs beautifully with hummus or ranch dressing in salads, stir-fries, juices, smoothies, soups, and even eaten raw as a snack.

Delicious Onion salads

March marks the start of the season for wide onion varieties, including the aptly titled spring onion. Spring onions, like scallions, are the ideal chopped complement to almost any recipe.

Sweet Peppery Radishes

Radishes are at their best when they are sweet and spicy in the spring. For a snack, dunk them in soft butter and top with salt.

Antioxidant-Rich Asparagus

As one of the earliest shoots of spring, asparagus is also the tastiest and most affordable.

Try something new with Artichokes

Although most people consider artichokes a fall vegetable, they have two crop harvests, one of which is in the spring! Don't be afraid if you've never cooked an artichoke. Despite having thorns, artichokes have a tender soul and a mouth-wateringly nutty flavour that will leave you craving more.

Vitamin-rich Green Beans

Green beans cook quickly and go well in various dishes, including soups, salads, curries, and baked goods.

Protein-rich Mushrooms

Although not exactly a vegetable, these palatable fungi should be mentioned among the seasonal spring produce. Several vitamins and nutrients that aren't often found in vegetables, such as Vitamin D and selenium, are abundant in mushrooms (which are important for immune health). You can enjoy mushrooms in many recipes, including soups, stir-fries, pasta, and even as a creative meat substitute.

Now that you know about different types of spring fruits, include any one of them as a part of your daily meals. Eat foods rich in nutrients and beat seasonal illnesses. If you are down with any health ailments, connect to reputed specialists on Bajaj Finserv Health. You can also use doctor consultation or ‘doctor near me’ option and get your symptoms checked from a doctor close to your home. Be proactive and take required preventive measures to stay safe from infections this spring season!


Which fruits grow in the spring season?

Spring fruits include:

  • Apricots
  • Avocados
  • Carrots
  • Cherries
  • Grapefruit
  • Kiwis
  • Kumquats
  • Lemons
  • Mangoes
  • Pineapple
  • Navel oranges
  • Strawberries
  • Plums

Which foods are eaten in the spring season?

Foods from spring are filled with ripe, fresh aromas and textures and important nutrients that your body loves, such as antioxidants, minerals, and flavonoids.

It entails letting go of the weight of grounding foods and embracing all things light and fresh for our bodies.

The greatest vegetables at this time of year include Brussels sprouts, cabbage, cucumbers, celeriac, bitter gourds, purple-sprouted broccoli, artichoke, leek, parsnip, pepper, swede, sweet potato, turnips and a variety of herbs.

And among fruits, we have mangoes, strawberries, lemons, plums, oranges, pomegranates, and rhubarb.

What is the first fruit in the spring?

The first spring fruits are as follows:

Cherries - as the cherry season and spring come together, this season is famous for its cherry blossoms. Any dish, such as cakes, cupcakes, muffins, pastries, cherry sauces, etc., may contain tiny red cherries. The combination of sour and sweet flavours makes the red fruits more palatable to the palate.Jackfruit: In India, jackfruit is regarded as the king of the spring and summertime seasonal fruits because it contains a sizable amount of carbohydrates. Be sure to account for it in your regular intake to prevent consuming too many calories. In addition, jackfruits are rich in potassium, iron, magnesium, and vitamin C.

Is Lemon a spring fruit?

Lemon trees often produce a lot of spring blooms, but only a tiny percentage of those blooms mature into fruit that may be harvested after maturing on the tree for some time.

Is pineapple a spring fruit?

A tropical plant that grows well in humidity is the pineapple. Pineapples bloom from February through April. In India, pineapple's major growing season is from July to September, and it typically takes 18 to 24 months to mature enough to be harvested. Both the plains and heights lower than 900 meters are favorable for it.

Published on 28 Mar 2022Last updated on 11 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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