Freshest Source of Veggies & Fruits in the Spring

Spring offers an abundance of fresh organic vegetables and fruits that are not only delicious but also packed with cancer-fighting properties. Below are some of the best options to source in spring:

Vegetables

1. Spinach: Spinach is rich in antioxidants, fiber, and folate, which are essential for reducing cancer risk. Studies suggest that spinach can significantly protect against colon cancer by improving gut microbiome diversity and regulating inflammation[5]. Its high antioxidant content also helps combat free radicals that contribute to cancer development.

2.Asparagus: This spring vegetable contains folate, fiber, and antioxidants, which have been linked to reduced risks of pancreatic, bowel, and esophageal cancers. Asparagus also supports detoxification and reduces oxidative stress[6].

3. Peas: Green peas are loaded with phenolic compounds such as quercetin and catechin, which inhibit cancer cell growth, promote DNA repair, and induce apoptosis (programmed cell death) in cancer cells. They are particularly effective against colon, breast, and lung cancers[7].

4. Artichokes: Artichokes contain phytochemicals like luteolin and cynarin that induce apoptosis in cancer cells and inhibit angiogenesis (formation of blood vessels that feed tumors). They are effective against breast, prostate, and colon cancers[8].

5.Radishes: Radishes contain glucosinolates and isothiocyanates that protect against liver, colon, breast, prostate, and lung cancers. Their antioxidants help neutralize free radicals and reduce oxidative stress[9].

Fruits

1. Strawberries: Strawberries are a spring staple with potent anticancer properties. They contain ellagic acid, anthocyanins, and flavonoids that exhibit anti-proliferative activity against various cancer cells. Their antioxidants combat oxidative stress and prevent DNA damage[4].

2. Blueberries: These berries are rich in anthocyanins and vitamin C, which help reduce inflammation and oxidative stress while supporting DNA repair mechanisms.

3. Cherries: Cherries contain polyphenols and vitamin C that help reduce the risk of several cancers by fighting free radicals.

4. Apples: Apples provide fiber (pectin) and antioxidants like quercetin that may reduce the risk of colorectal cancer.

By focusing on these seasonal organic fruits and vegetables during spring, you can enhance your diet with nutrient-dense foods that support overall health while reducing cancer risk. Eating a variety ensures you benefit from a wide range of vitamins, minerals, antioxidants, and phytochemicals essential for fighting cancer naturally.

Citations:

[1] https://whole30.com/article/spring-produce-guide/

[2] https://www.organicvoices.org/spring-into-freshness-top-5-organic-foods-to-celebrate-the-season/

[3] https://promisecare.com/eating-smart-this-spring-health-benefits-of-seasonal-fruits-and-vegetables/

[4] https://pmc.ncbi.nlm.nih.gov/articles/PMC3468438/

[5] https://today.tamu.edu/2021/09/22/eating-spinach-could-protect-against-colon-cancer-texas-am-study-says/

[6] https://www.cancer.org.au/iheard/does-asparagus-contain-cancer-preventing-vitamins

[7] https://www.healthandme.com/nutrition/this-vegetable-is-not-just-healthy-for-your-gut-but-can-also-prevent-cancer-growth-claims-study-article-151106128

[8] https://cancercenterforhealing.com/artichoke-cancer-fighting-properties/

[9] https://www.webmd.com/diet/health-benefits-radish

[10] https://unclineberger.org/nutrition/cruciferous-vegetables-and-cancer-whats-the-link/

[11] https://www.organicvoices.org/organic-spring-fruit-and-vegetable-guide/

[12] https://pmc.ncbi.nlm.nih.gov/articles/PMC9495642/

[13] https://staglorganics.co

[14] https://cottoncreations.com/2018/08/07/part-one-spring-fruits-vegetables/

[15] https://www.melissas.com

[16] https://www.sujaorganic.com/blogs/nutrition/7-fruits-and-vegetables-in-season-for-spring

[17] https://www.parkseed.com/blog/new-seeds-2025-spring-gardening

[18] https://www.wholefoodsmarket.com/tips-and-ideas/spring/spring-produce-guide

[19] https://www.edenbrothers.com/collections/organic-vegetable-seeds

[20] https://www.farmfreshtoyou.com/product/detail/2

[21] https://www.youtube.com/watch?v=kazXBTW1i74

[22] https://kripalu.org/resources/dirty-dozen-and-clean-15-what-buy-organic

[23] https://www.johnnyseeds.com/featured/new-for-2025/new-for-2025-vegetables/

[24] https://www.seasonalfoodguide.org

[25] https://www.medicalnewstoday.com/articles/spinach-reduces-colon-cancer-risk-study-explores-how

[26] https://www.nfcr.org/blog/the-benefits-of-asparagus-foods-that-fight-cancer/

[27] https://pmc.ncbi.nlm.nih.gov/articles/PMC5414455/

[28] https://pubmed.ncbi.nlm.nih.gov/32372389/

[29] https://www.ishs.org/ishs-article/841_86

[30] https://theoncologydietitian.com/2023/03/24/leafy-greens-reduce-cancer-risk/

[31] https://www.aicr.org/cancer-prevention/food-facts/strawberries/

[32] https://www.aicr.org/cancer-prevention/food-facts/spinach-and-cancer/

[33] https://pmc.ncbi.nlm.nih.gov/articles/PMC8317209/

[34] https://www.jic.ac.uk/research-impact/our-strategic-research-programmes/harnessing-biosynthesis-for-sustainable-food-and-health-hbio/impact/peas/the-history-of-pea-research-at-the-john-innes-centre/cancer-fighting-pea-proteins-2/

[35] https://pmc.ncbi.nlm.nih.gov/articles/PMC4477242/

[36] https://pmc.ncbi.nlm.nih.gov/articles/PMC3180678/

[37] https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide

[38] https://www.gobble.com/blog/spring-fruits-and-vegetables/

[39] https://www.forksoverknives.com/how-tos/spring-season-vegetables-fruits-guide/

[40] https://thenutraplanet.com/clean-fifteen-foods/