Spring and summer vegetables.

Spring Food Formula for a Fit Summer Physique

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When it comes to obtaining the body that you want, only a fraction of this is done at the gym while the majority comes from eating the right things. With thoughts of your ideal beach body in your head, the time to start preparing for this fit summer physique is during the spring. Luckily there are amazing fruits and vegetables in season during the spring that can help you reach your goals.

Peas, Fava Beans, Asparagus

These three vegetables are a perfect addition to any meal and will add a welcome variety to your springtime meals.

While everyone is familiar with frozen or canned peas and may shudder at the thought of eating them, fresh garden peas are delicious and packed with nutrients. Garden peas eaten raw are sweet with a crisp, starchy texture, which make them a great replacement for your usual crunchy snack of potato chips. Although peas are extremely low in fat with only about one third gram of fat in 1 cup, the fat that they do contain is a reliable source of omega-3 and omega-6 fatty acids which are important fat-soluble nutrients.

Fava Beans are similar to edamame in that they come in a thick pod with nutrient-rich beans inside. These tasty beans are perfect for those looking to gain some lean muscle as they are packed with protein. Fava beans have about 10g of protein in only 1/4 of a cup which also makes them the ideal snack for those looking to lose weight.

While there are a number of health benefits that come from eating asparagus, two of the most important are the amount of nutrients they contain and its diuretic properties. Asparagus contains vitamins A, C, E, K as well as folate, fiber and chromium. Being a natural diuretic means that asparagus helps rid your body of excess salt which in turn helps strengthen your heart.

Cherries, Strawberries, Nectarines

No matter how old you are, everyone can agree that there is no better springtime snack than a bowl full of cherries. This delicious fruit is rich with antioxidants and will also help you burn belly fat. Not that you needed another excuse to eat cherries.

Strawberries will also help you shed some of that winter weight because they are full of fiber which helps your body to feel fuller longer. These delicious berries also help with inflammation, heart disease and various cancers.

Nectarines contain calcium, potassium and magnesium which work together to help strengthen your bones as well as promoting fluid balance. This juicy fruit is also very low in calories making it an ideal treat for those trying to get in shape for summer.


Oatmeal is rich in fiber and viscosity which makes it the perfect breakfast because it helps you to stay full throughout the morning. Try making some overnight oats and incorporating some springtime fruits to start your day off right.

Artichoke, Rhubarb, Bok Choy

Although many don’t incorporate artichoke into their diet, finding a way to add this vegetable in your meals would be well worth it. Artichokes are ranked number 7 on the USDA’s top 20 antioxidant-rich food list, these antioxidants will help your body feel great, which will go a long way in helping you reach your dietary goals.

While your main association with rhubarb may come from rhubarb pie, tart, jam, or other delicious sweets, you may be surprised to know that this vegetable is very low in cholesterol and fat which will help those looking to improve their cardiovascular health.

Simply by incorporating one cup of bok choy into your diet, you are helping your body build strong bones, protect against cancer, strengthen your heart, and add necessary antioxidants. One cup of bok choy has barely any fat and is only 9 calories making it a perfect addition to your springtime diet.

Beets, Spinach, Onions

When it comes to working towards your ideal summertime physique, beets are a necessary addition to your diet. This vegetable has been proven to boost your stamina which will allow you to find the energy necessary to head to the gym as well as staying a little bit longer while you’re there.

It is well known that spinach is amazing for you, it is even considered to be a superfood. Just one cup of spinach provides you with double the amount of vitamin K you need in a day, which is vital to your bone and cardiovascular health. Spinach is also rich in iron, making your blood and overall body healthier.

While many vegetables lose a lot of their nutritional value once they’re cooked, onions are healthy both raw and cooked. Onions contain sulfur which allows your body to naturally lower your blood sugar by triggering increased insulin production. They are also full of fiber which helps you to maintain a healthy digestive system.

Although we love the produce that is readily available during the winter, these springtime fruits and veggies are just as delicious and packed with the necessary nutrition and health benefits that can help us obtain that summertime physique.

Kevin JonesKevin Jones is a full time professional fitness expert. When he isn’t in the gym, he is offering practical research, fitness plans and nutritional tips to the world. Kevin regularly contributes to many fitness and health authority websites. With a passion for family, fun, and fitness, Kevin has found a way to manage and combine these three aspects in an effective and successful way. Connect with him online on LinkedIn and Twitter.