The March Produce Guide

March marks the exciting shift from winter to spring. As the days grow longer and nature awakens, a new variety of produce comes into season, bringing a burst of color, flavor, and nourishment to our plates. Eating seasonally ensures that you’re enjoying fruits and vegetables at their peak in taste and nutritional value and also supports local agriculture and sustainable food choices. This simple guide highlights the best in-season produce for March, their key health benefits, and simple ways to incorporate them into your meals!

Leafy Greens

Bok Choy - High in magnesium, vitamin A, and potassium, Bok choy is rich in vitamins A, C, and K, promoting immune support, bone health, and skin vitality.*

Spinach – Loaded with iron, vitamin C, and antioxidants, spinach supports immune function, boosts energy production, and promotes healthy skin.

Kale – Rich in fiber, vitamin K, and calcium, kale contributes to bone health, aids digestion, and helps reduce inflammation.

Note: Some leafy greens, such as spinach, kale, and Swiss chard, contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Cooking these greens or pairing them with calcium-rich foods can help mitigate oxalate absorption.

Root Vegetables

Carrots – A prime source of beta-carotene, which converts into vitamin A to support vision, immune function, and skin health.

Beets – Naturally rich in nitrates, beets help improve circulation, enhance endurance, and support liver detoxification.

Radishes – Known for their crisp texture and peppery flavor, radishes are high in vitamin C and fiber, aiding digestion and enhancing immunity.

Turnips - Rich in vitamin C and fiber, turnips support digestion, immune function, and gut health.

Cruciferous Vegetables

Cabbage – Packed with antioxidants, vitamin K, and fiber, cabbage promotes gut health, supports heart health, and reduces inflammation.

Brussels Sprouts – A nutrient-dense vegetable loaded with vitamin C and fiber, Brussels sprouts aid digestion and strengthen immune defense.

Broccoli – An excellent source of sulforaphane, a compound that supports detoxification and cellular health.

Cauliflower - Rich in vitamin C, fiber, and antioxidants, cauliflower supports digestion, reduces inflammation, and promotes brain health.

Citrus Fruits

Oranges – Loaded with vitamin C, oranges support collagen production, enhance immune function, and provide natural hydration.

Grapefruit – Aids metabolism, liver function, and weight management.

Lemons – Known for their alkalizing properties, lemons provide vitamin C and flavonoids that promote digestion and healthy skin.

Other Seasonal Fruits

Avocado – A nutrient-dense fruit rich in healthy fats, fiber, and potassium, avocado supports heart health, brain function, and glowing skin.

Apples – A great source of fiber and polyphenols, apples promote digestion and help regulate blood sugar levels.

Pears – With their high fiber and vitamin K content, pears contribute to digestive health and bone strength.

Pineapple – Packed with bromelain, vitamin C, and antioxidants, pineapple aids digestion, reduces inflammation, and boosts immunity.

Fresh Spring Herbs

Parsley – Rich in chlorophyll and vitamin K, parsley aids detoxification and supports clear skin.

Cilantro – A natural detoxifier known for helping the body eliminate heavy metals while promoting digestive health.

Chives – Contain anti-inflammatory compounds that benefit the immune system and cardiovascular health.

How to Incorporate March Produce Into Your Meals

• Smoothies: Blend carrots, bananas, apples, and coconut milk for a refreshing nutrient boost (Recipe: Carrot Apple Smoothie)

• Salads: Combine asparagus, radishes, and salad greens with a zippy vinaigrette for a crisp, refreshing salad (Recipe: Bright Spring Salad)

• Soups & Stews: Use leeks, swiss chard, and potatoes in a nourishing, flavor-packed soup (Recipe: Simple Spring Greens Soup)

• Roasted Vegetables: Roast carrots, asparagus, broccoli, cauliflower, & leeks with olive oil and herbs for a delicious side dish (Recipe: Roasted Spring Vegetables)

• Herbal Infusions: Add lemon and parsley to warm water for a revitalizing detox tea.

Incorporating seasonal fruits, vegetables, and herbs into your meals ensures maximum nutritional benefits while supporting local agriculture. As March brings a fresh selection of produce, it’s the perfect time to refresh your plate with nutrient-rich, flavorful ingredients that enhance your health!