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April Produce: What Are the Best Fruits & Vegetables to Eat This Month?

The AHA! Team — Wed, 02 Apr 2025 04:25:45 +0000

Joe Boland via Dr. Axe – As we transition from March produce to April produce, more and more spring vegetables and fruits become widely available. April is a fantastic month for fresh, flavorful produce with spring officially in full swing. Seasonal fruits and vegetables in April are not only at their peak in taste, but also provide a variety of nutrients that support overall health. Eating in-season produce means you get the best flavors while benefiting from the freshest ingredients, particularly spring fruits and veggies. So, what are the best fruits and vegetables available in April? Below we highlight some of the most nutritious options and share ideas on how to use April produce in delicious ways. What produce is in season in April? This brings an abundance of fresh April produce, including vibrant fruits and crisp vegetables. Whether you’re shopping at your local farmers market or grocery store, here are 20 fruits and vegetables in season this month: 1. Apricots Apricots are sweet and juicy April fruits that are rich in vitamin A, vitamin C beta-carotene and fiber. These sweet, golden-orange fruits offer support for healthy skin and vision. Research has revealed that apricots support eye health by protecting against age-related macular degeneration and may aid digestion due to their fiber content. 2. Artichokes Nutrient-dense with a delicious, meaty texture, artichokes are rich in antioxidants and great for liver health. Artichokes are packed with fiber, folate and antioxidants. They possess liver-supporting properties, thanks to compounds like cynarin, which may aid in detoxification and digestion. 3. Asparagus A springtime staple, asparagus is rich in fiber and folate, along with vitamins A, C and K. It supports detoxification and gut health thanks to its prebiotic fiber content. Researchers have noted that asparagus may support digestive health and cardiovascular function due to its high fiber and antioxidant content. 4. Carrots Carrots are great raw or cooked. These sweet, crunchy vegetables are rich in beta-carotene, which the body converts to vitamin A and benefits both skin and eye health. Studies have revealed carrots support vision health and may protect against age-related macular degeneration. 5. Cherimoyas Creamy and custard-like with a tropical flavor, cherimoyas are high in vitamin C, B6 and fiber, and they promote immunity and digestion. Known as the “custard apple,” the cherimoya’s antioxidant properties may help reduce oxidative stress and improve heart health. 6. Fava beans A plant-based protein source with iron and folate, fava beans have a creamy texture and are some of the healthiest legumes to eat. These beans can help support muscle maintenance and metabolic health. They also contain L-dopa, a precursor to dopamine, which may aid brain function. 7. Guavas Packed with vitamin C, fiber and antioxidants to support immune health, guava is perfect for smoothies and snacks. Guavas have been shown to support immune function and reduce inflammation. They also contain lycopene, which may play a role in cancer prevention. 8. Kumquats Kumquats are citrus fruits with edible peels and a tart-sweet taste. Those edible peels mean bonus fiber and flavonoid antioxidants. Kumquats also are a great source of vitamin C and may help lower cholesterol levels. 9. Lemons Ideal for freshening up recipes and boosting flavor, these citrus fruits are high in vitamin C and citric acid, which help support immune function and improve iron absorption. Their high antioxidant content may also protect against oxidative stress. 10. Lettuce A must-have for fresh, crisp salads, lettuce is low in calories but high in water content and fiber. Research has suggested that certain lettuce varieties contain anti-inflammatory compounds that support overall health. 11. Mangoes Tropical, juicy, and packed with vitamin C, beta-carotene and fiber, mangoes promote gut health and may support immune function. They also contain polyphenols, which have antioxidant and anti-inflammatory properties. 12. Oranges Juicy and refreshing, oranges are rich in vitamin C, fiber and flavonoids. Several studies have highlighted their role in reducing oxidative stress and promoting heart health. They’re great for snacks or juice. 13. Peas Sweet and tender, peas are excellent in fresh dishes. These small but mighty legumes are rich in protein, fiber and vitamin K. They play a key role in muscle maintenance and satiety, making them a great addition to a balanced diet. 14. Pineapples Sweet and tangy, pineapple is great for fresh or cooked dishes. This tropical fruit contains bromelain, an enzyme that aids digestion and reduces inflammation. Pineapples are also a great source of vitamin C and manganese, supporting immune function and bone health. 15. Radishes Peppery and crisp, radishes are perfect for salads and garnishes. They possess anti-inflammatory capabilities and are great for digestion. Radishes are high in vitamin C, fiber and antioxidants. They also contain glucosinolates, which support liver detoxification and may have anticancer properties. 16. Rhubarb Technically a vegetable but often treated as a fruit in desserts, rhubarb is high in calcium and magnesium, making it great for supporting bone health. It’s also rich in vitamin K (another bone-strengthening nutrient) and fiber, and rhubarb has anti-inflammatory and digestive benefits, according to research. 17. Spinach Loaded with iron, folate and vitamin K, spinach is a versatile green known for its role in supporting red blood cell production. Studies also link spinach to improved cognitive function and reduced inflammation. 18. Spring onions Spring onions on the mild side, perfect for adding a fresh bite. Also known as green onions, these vegetables contain sulfur compounds that may support heart health and have antimicrobial properties. They also provide vitamin C and folate. 19. Strawberries A spring favorite, strawberries are loaded with folate, potassium and antioxidants, like anthocyanins and vitamin C. Studies have linked strawberries to improved cardiovascular health and reduced inflammation. 20. Swiss chard A nutrient powerhouse with earthy, slightly bitter leaves, Swiss chard is especially good for bone support since it’s full of magnesium and vitamin K. It is also high in vitamins A and C, as well as potassium. Swiss chard also may help regulate blood sugar levels and support heart health. Best April vegetables and fruits to eat What fruit is in season in April? Strawberries Pineapple Papayas Oranges Mangos Limes Lemons Kumquats Kiwi Guavas Grapefruit Cherimoyas Cherries Avocados Apricots Apple What vegetables are in season in April? Watercress Turnips Swiss chard Sunchokes Spring peas Spring onions Spring garlic Spinach Shallots Rhubarb Radishes Radicchio Purple sprouting broccoli Parsnips New potatoes Mushrooms Lettuce Leeks Kale Horseradish Fennel Fava beans Endive Cucumbers Chicory Chard Celery root Celery Cauliflower Carrots Cabbage Broccoli Beets Asparagus Artichokes Arugula How to use April produce With so many fresh options available, there are countless ways to enjoy April’s seasonal fruits and vegetables. Here are some ideas to make the most of April produce: Salads: Toss together fresh greens like lettuce, spinach and Swiss chard with sliced strawberries, radishes and a citrus dressing. Smoothies: Blend mango, guava and apricots with yogurt for a refreshing drink. Grilled or roasted vegetables: Roast asparagus, carrots and artichokes with olive oil and herbs for a flavorful side dish. Stir-fries: Add fava beans, peas and spring onions to a quick stir-fry with tofu or chicken. Baking: Use rhubarb and strawberries to create a delicious spring pie or crumble. Soups: Make a light, spring-inspired soup with peas, asparagus and fresh herbs. Citrus-flavored drinks: Use kumquats, lemons and oranges to make refreshing infused water or homemade lemonade. Conclusion April is a wonderful time to enjoy a wide variety of seasonal fruits and vegetables. From sweet strawberries and juicy apricots to nutrient-dense asparagus and Swiss chard, there’s something for everyone to enjoy when it comes to April produce. Incorporating fresh, in-season produce into your meals not only enhances flavor ,but also provides essential nutrients to support your health. Take advantage of what April produce has to offer by trying new recipes, exploring farmers markets and enjoying the best nature has to offer this season! To read the original article click here.

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Immunity Hacks: How to Make Your Body More Resilient to Viruses

AHA Publisher — Mon, 27 Apr 2020 07:00:43 +0000

Rhonda Cowan, staff writer via NaturalHealth365 – Although none of us can completely avoid environmental toxins, we can greatly influence how many toxins get inside our homes and body by making simple changes to our lifestyle. This is what I mean by “hacking” the immune system. We simply stop the practice of putting toxins in (and on) the body and focus our attention on detoxification – the idea of removing toxins already inside our body, home and workplace. (NaturalHealth365) Simply put, this is our best defense against COVID-19 or any other infection for that matter. And, to be blunt, the information shared in this article will never be featured within mainstream media outlets. If you focus on doing a much-needed chemical detox of your home, diet, and personal care routine – which means eliminating synthetic perfumes, scented body washes or anything with an artificial fragrance – you’ll avoid unnecessary stress of the immune system. Then, your immune system will have sufficient energy to protect you from viruses or other life-threatening substances. How Can You Beat COVID-19 Without a Strong Immune System? Every time a dangerous chemical enters your body, such as aspartame or fumes from oven cleaner, your body goes into high alert. I call this “Danger, Will Robinson!” mode. Then it mobilizes all your T cells and NK fighter cells and sends them out to fight the enemy. If we’ve got toxins coming in all day, you can see our armies of immune cells will be too busy or exhausted to fight yet another battle – like that of COVID-19, as an example. So, try these three science-backed “immunity hacks” that can help you to stop the constant demand on your immune system the typical American lifestyle places upon it, so your body can protect you from dis-ease. 1. Avoid Toxic Triggers Inside Your Home Now’s the time to think about how you can make your home a haven in every way possible. What you want is a home free from the kind of pollutants outside that place so many demands on our immune systems. So, make your home a place with as few toxins coming in as possible by making sure, first and foremost your air and water are as clean as you can get them. In terms of your water supply, you must use high quality water purification system. For many years, we – at NaturalHealth365 – have suggested the use of a Berkey (which does not rely on electricity). but, Aquatru is another good choice. Plus, as a great source of spring water, Jonathan Landsman has often referred to his personal favorite, Tourmaline Spring. Remember, this is your first line of defense against lead and other heavy metals from underground, old water pipes. You’ll also want to filter your shower water as well. Berkey does offer that … but, supplies are limited. Just for your information: According to recent research, shower steam is one of the most toxic vapors that most of us breathe in on a regular basis, and it can do major respiratory damage and harm to the body at a cellular level. Vitamin C or charcoal filters (most run under $5 apiece) for your shower heads will ensure that your shower steam is pure and healthy. And last, but certainly not least, get a HEPA air filtration system for your home. HEPA filters will pull allergens out of the air like pollen, pet dander, smoke, dust mites, and mold spores. When we stop exhausting our immune systems, they can do a better job of protecting us from illness and disease. It’s that simple. 2. Don’t Overlook the Value of Kindness and Affection to Reduce Stress Talk to any qualified healthcare provider and they will tell you: ‘chronic stress greatly increases your risk of disease.’ Researchers have recently been studying a hormone called oxytocin. It turns out that when you do something nice for someone, give or receive a sincere hug full of love, or play with puppies or whatever your snuggly animal of choice is, you release a chemical called oxytocin. Oxytocin floods the body with feel-good hormones. What scientists have found is that oxytocin has very protective effects on the cardiovascular system, especially the heart, during times of stress. In addition, oxytocin helps the heart to heal and regenerate from stress-induced damage. So, even though we’re practicing social distancing, it never hurts to call the ones we care about and tell them they are special-that they really mean something to us! 3. Eliminate Simple (Processed) Sugars from Your Life and Increase Your Intake of Colorful (Organic) Produce Studies have proven that sugar consumption actually suppresses the immune system. As Ullah et. al. notes, “Sugar has direct and severe effects on immune system” reducing the reactivity of your white blood cells by 40%. Instead of sweets, reach for more rainbow-hued fruits and veggies. The bright color in fruits and vegetables comes from phytonutrients, these antioxidant-rich compounds help us combat disease, infection, viruses, and bacterial invaders! Ultimately, we can never (completely) eliminate all the threats within our environment. No doubt, we’ll always be dealing with issues like pollution, pesticides and “novel” viruses like, COVID-19. But, the more important thing to focus on will always be: what we can do to make ourselves stronger, healthier and happier? Avoiding chronic stress is just as important to our immune system as the food we eat or the supplements that we take. Eat well, stay physically active, well hydrated and keep a positive attitude – no matter what the world is like outside. This article has been modified. To read the original article click here.

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Dirty Dozen List: Are You Eating the Most Pesticide-Laden Produce?

AHA Publisher — Sat, 18 Apr 2020 07:00:46 +0000

Leah Zerbe, MS, NASM-CPT, NASM-CES via Dr. Axe – The Environmental Working Group released its 2020 Dirty Dozen list, a “Shopper’s Guide to Pesticides in Produce,” and it serves as a solid reminder that we still have a lot of work to do when it comes to cleaning up the food system. This year, the report found that almost 70 percent of non-organic samples tested positive for at least one pesticide. (In many cases, the numbers were much higher.) And get this: Non-organic kale samples harbored 18 different pesticide and pesticide breakdown residues. In USDA’s most recent tests, kale’s most common chemical contaminant was Dacthal, or DCPA, a chemical banned in the European Union since 2009 and a possible human carcinogen, according to the U.S. Environmental Protection Agency. Thankfully, EWG’s report also features a “Clean 15” list, which identifies the non-organic produce least likely to be contaminated with pesticide levels. I advise choosing and growing organic as often as possible, but if you’re on a budget or your selection is limited, these lists help you focus your attention on avoiding the most contaminated fruits and veggies. Because one thing is clear: most of us need more vegetables and fruits in our diets. Key Findings of the 2020 Report The United States Department of Agriculture tests found 230 different pesticides and pesticide breakdown products on thousands of produce samples analyzed. Washing and peeling produce will not remove all pesticide residues. Data for this report comes from USDA and FDA pesticide residue testing from fruits and vegetables tested as they are typically eaten. “This means it’s washed and, when applicable, peeled,” explains Alexis Temkin, PhD, co-author of the report. “For example, bananas are peeled before testing, and blueberries and peaches are washed.” Environmental Working group analyzed USDA pesticide residue data and found that almost 70 percent of non-organic produce sampled tested positive for pesticide contamination. More than 90 percent of samples of strawberries, apples, cherries, spinach, nectarines, and kale tested positive for residues of two or more pesticides. Kale samples detected 18 different pesticides. On average, kale and spinach samples harbored 1.1 to 1.8 times as much pesticide residue by weight than any other crop tested. Neonicotinoids pesticide residues, known for harming pollinators, were detected in/on almost one-fifth of fruits and vegetables humans eat, and may harm the develping fetus and children. Residues of at least one of three neonicotinoid pesticides banned in the European Union – imidacloprid, clothianidin and thiamethoxam – were found on more than half the samples of potatoes, spinach and lettuce tested in the United States. Neonicitoinoid contamination was also found on more than one-fourth of the samples of U.S. cherries, watermelon and strawberries. The 2020 Dirty Dozen List and Clean 15 List EWG’s Dirty Dozen Strawberries Spinach Kale Nectarines Apples Grapes Peaches Cherries Pears Tomatoes Celery Potatoes Bonus: Hot Peppers EWG’s Clean 15 The Clean 15 list includes produce that is least likely to be contaminated by pesticides. Here are some highlights from the Clean 15 list: Avocados and sweet corn were the cleanest tested, with fewer than 2 percent of samples showing any detectable pesticides. More than 80 percent of pineapples, papayas, asparagus, onions and cabbages contained no pesticide residues. None of the fruit on the Clean Fifteen list tested positive for more than four pesticides. Important: Some papayas, sweet corn and summer squash in the United State is grown from GMO seeds, so in my opinion, it’s best to always choose organic in those cases. Here’s the 2020 Clean 15 List: Avocados Sweet Corn* Pineapples Onions Papayas* Frozen Sweet Peas Eggplant Asparagus Cauliflower Cantaloupe Broccoli Mushrooms Cabbage Honeydew Melon Kiwi * Note: Some sweet corn, papaya and summer squash sold in the United States are GMOs, so choose organic to avoid GMOs. Adulterated Raisins Generally, EWG focuses on test results from USDA’s fresh produce testing. But because the latest round of pesticide residue testing also looked at raisins, EWG included the dried fruit in this year’s rankings. And what the organization found is startling, and all the more reason to reach for organic when you’re shopping for raisins. Raisins scored worse than strawberries, nectarines, apples and cherries. In fact, 99 precent of raisins contained at least two pesticides. “This year, the USDA included testing data for raisins and found that 99 percent of conventional raisins had two or more pesticides residues and, on average, a single sample contained 13 different pesticides,” Temkin told DrAxe.com. “If raisins were included in our fresh produce rankings, they would have outranked strawberries as the food with the most pesticide residues.” Interestingly, pesticides were even found on organic raisins, prompting researchers to note that prunes tend to have lower pesticide residues than both conventional and organic raisins. Final Thoughts EWG released its annual Dirty Dozen and Clean 15 lists, highlighting the fruits and vegetables most and least likely to harbor pesticide residues. Strawberries are high on the contamination list again this year, but spinach and pears were also highlighted for extreme pesticide residues. Raisins, a dried fruit, contained more contamination than even strawberries. Even organic raisins were somewhat contaminated, although not as badly, in general, as non-organic versions. This list should in no way deter you from eating fruits and vegetables, but it should make you wary of modern chemical farming. Using chemicals to fumigate the soil and kill weeds, microbes and bugs has some unwanted side effects, including killing soil health and beneficial microbes. Pesticides are linked to dozens of health problems, including certain cancers, symptoms of ADHD, autism, Parkinson’s and a whole host of other issues. To read the original article click here. For more articles from Dr. Axe click here.

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