As spring settles in across Colorado, May marks the beginning of an exciting shift in what’s fresh, local, and available at farmers’ markets and grocery stores. Eating seasonally not only supports local growers—it also means you’re getting produce at its peak flavor and nutritional value. Here's a look at what’s in season this month and how these foods can support your health and well-being.
Spinach, arugula, lettuce, and Swiss chard are abundant in May. These leafy greens are rich in vitamins A, C, and K, as well as folate and iron. Their high fiber content supports digestive health, while antioxidants help reduce inflammation and support immune function. Add them to salads, sandwiches, or grain bowls for a simple nutrition boost.
Sweet and tender, green peas are a springtime favorite. They’re high in plant-based protein, fiber, and vitamins A, C, and K. Green peas also provide a good source of manganese and other minerals that support energy production, immune health, and blood sugar control.
Crisp, peppery, and vibrant, radishes are in peak season during May. They’re low in calories but rich in antioxidants and compounds like glucosinolates, which may support liver detoxification. Radishes are also hydrating and can help support digestion and reduce bloating.
Asparagus is one of the first true signs of spring produce. It’s an excellent source of folate, which supports brain and cellular health, and is rich in vitamin K for bone health. Asparagus also contains a prebiotic fiber called inulin, which promotes healthy gut bacteria.
Beets, carrots, and turnips continue to shine in early spring. Beets contain nitrates that may help improve blood flow and support heart health. Carrots are rich in beta-carotene, a powerful antioxidant for eye and skin health. Turnips provide vitamin C, potassium, and fiber—all of which support immune and cardiovascular function.
These mild alliums are a flavorful addition to nearly any dish. They’re rich in vitamin C and contain natural compounds that support heart health and reduce inflammation.
Depending on the weather, the first strawberries may begin to appear by the end of the month. These sweet berries are packed with vitamin C and antioxidants, especially anthocyanins, which support brain, skin, and heart health.
Early herbs like parsley, mint, dill, and chives bring flavor and nutritional value to the table. Parsley offers vitamin K for bone health, while mint can aid digestion. Chives and dill offer immune-supportive antioxidants and a fresh, springtime taste.
Colorado’s spring harvest offers a variety of flavors, textures, and nutrients. Let this month be a celebration of fresh beginnings and fuel your body with seasonal ingredients that nourish from the inside out.