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Healthy Balance

Myths vs. Facts: Which Spring Veggies Pack a Big Punch?

a woman shopping at local farmers market to pick the best produce
Spring veggies are a great way to get your daily nutrition as well as make your plate more colorful.

Looking to kick up your meals with a burst of flavor this spring? There’s lots of delicious in-season produce at this time of the year. Pick out the right vegetables whether you belong to a CSA, go to a farmers’ market or stop at a grocery store. Here’s some help figuring out which spring veggies also pack a punch when it comes to your health.

Veggies and Their Nutrition

Can you guess which ones provides the nutrition your body needs?

Myth or Fact:

Asparagus is a good choice if you’re looking for a vegetable with lots of iron.

Fact. One cup of asparagus is low in calories, high in fiber and packs 3 grams of protein. Bonus, asparagus has nearly 20 percent of the recommended daily amount of iron. Try adding this vegetable to your favorite stir-fry for extra texture. Roast it alongside chicken or fish for a delicious one-pan dinner.

Radishes add color to your salad but don’t have much nutritional value.

Myth. These vibrant red veggies contain loads of fiber and vitamin C, as well as B vitamins, vitamin K, folate and many minerals. The most common way to eat radishes is in salads. Try experimenting by adding radishes to cooked dishes, too.

Need more vitamins? Eat your peas!

Fact. These little powerhouses of nutrition are low in fat and high in fiber. Green peas are a good source of vitamin K, manganese, B vitamins and zinc. Snow and snap peas contain lots of vitamin C. Enjoy peas in stir-fries, soups and salads or snack on them raw.

Need Help with Nutrition or Weight Loss?

The Nutrition Counseling Center offers custom menu design, wellness programs and grocery store tours. Learn more about their nutrition services.

Swiss chard helps fight against disease.

Fact. This nutrient-dense plant is grown in a variety of colors. The natural chemicals that give chard its unique range of color promote eye health and fight against chronic disease and inflammation. Add chard to your favorite soup or sauté it in olive oil with some fresh garlic for a yummy side dish.

Artichokes contain fiber but not much else.

Myth. One medium artichoke has about 60 calories and is loaded with fiber. Artichokes are also a good source of iron, potassium, magnesium and vitamin C. Use artichoke hearts in salads or mix into pasta dishes. You can also add them to soups, dips or salsas.

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