7 Vegetables That You Must Consume In The Spring Season

As the world is witnessing the sun getting hotter, chilly winds disappearing, and nature blossoming, it is time to take a look at the diet and add fresh flavours to it. The new harvest will soon flood the market, and you should strive to add fresh produce to your recipes to make healthy and nutritious dishes. 

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Slurrp connected with Pune-based functional nutritionist, Mugdha Pradhan, CEO and founder at iThrive, to understand what vegetables are good for consumption in spring. The nutritionist said, “While seasonality and location are important factors to consider when choosing plant foods, the first and foremost thing you need to focus on is avoiding pesticides and other farming chemicals that are used abundantly.”

She suggested consuming organic produce as much as possible. You also need to be mindful of defence chemicals and plant antinutrients, especially if you are battling with underlying health issues. The vegetables mentioned below can be found across India, but you can also include locally-produced indigenous veggies in your diet. 


Now that the temperature will increase every day, you need to eat vegetables that elevate moisture content in the body. Gourds are low in calories and have a high amount of water. The nutritionist suggested adding ridge and bottle gourds to your diet. This will also increase the fibre intake.


Next in the line are beans that are loaded with antioxidants and fibre. This vegetable is good for digestion and helps to get rid of constipation and indigestion. Nutritionist Mugdha Pradhan suggested eating pan-fried beans cooked in butter and seasoned with garlic and black pepper powder.


In the spring season, capsicum is a must-add vegetable to your diet. Rich in antioxidants and vitamin C, the vegetable is known to boost immunity. It is also known for managing blood glucose levels and refuelling the energy levels of the body. You can add it to your stir-fry recipe or make stuffed capsicums. 


Spring season is when you will get fresh peas. As soon as the summer season arrives, you will have to switch to frozen options because fresh peas are only available in winter and spring. Therefore, it is best to load your dishes with minerals and vitamins by adding peas to them. This vegetable can help to reduce inflammation and reduce risks of chronic diseases. 

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Zucchini are also known for their high water content. They have low amounts of calories and are considered good sources of vitamins K, A, and C. This vegetable is also rich in manganese, potassium, and other minerals that can help to improve your overall well-being.


Nutritionist Mugdha Pradhan suggested adding okra or lady fingers to your diet. They are not only loaded with fibre but also contain vitamins K, C, and A. This vegetable is considered good for diabetic people because it can help regulate blood sugar levels while strengthening bones and promoting gut health. You can make okra and pair it with dal and rice, a deadly traditional meal that has numerous health benefits.


Everyone knows that cucumbers have a high water content. They are the best vegetables to keep the body hydrated. Acting as electrolytes, cucumber has skin-improving nutrients like silica and vitamin E. “They are essential for staying cool and hydrated during the Indian spring,” added the nutritionist.