Spring’s arrival brings a bounty of fresh seasonal produce, making it the perfect time to enjoy a new set of nourishing foods that may help fight inflammation.

While inflammation is a natural part of the body’s immune response, chronic inflammation has been linked to conditions like heart disease, arthritis and autoimmune disorders. Fortunately, a diet rich in anti-inflammatory foods—especially colorful fruits and vegetables—can help combat excess inflammation.

To help you navigate the farmers’ market this season, we asked registered dietitians to share their favorite anti-inflammatory foods to buy this spring and delicious ways to enjoy them.

6 Anti-Inflammatory Foods to Stock Up On This Spring

1. Strawberries

Spring is the peak season for strawberries, which is good news for your health. These juicy red berries are rich in vitamin C, anthocyanins and flavonoids—powerful compounds that help fight inflammation. Research suggests that eating strawberries regularly may support cardiometabolic health and reduce inflammation, particularly in those at higher risk for heart disease.

While you can easily find them at a grocery store, there’s nothing better than picking a fresh, ripe strawberry. “If you have a small garden, strawberries are one of the easiest fruits to grow, thriving in raised beds, containers or even hanging baskets. They come back year after year and require minimal care beyond watering and sun exposure,” says Korrinna Kelly, RDN, LD, founder of Nourish & Renew Nutrition. 

How to enjoy: Add fresh strawberries to smoothies, yogurt bowls or salads like our Spinach-Strawberry Salad with Feta & Walnuts.

2. Asparagus

Asparagus is a springtime delicacy loaded with fiber, folate and antioxidants. It also contains saponins, a plant compound that can have antioxidant properties. According to Alexandria Hardy ,RDN, LDN,  owner of Pennsylvania Nutrition Services, saponins can help the body fight harmful germs, reduce swelling and even protect against certain diseases.

How to enjoy: Roast asparagus with olive oil and garlic, toss it into salads or bake in the oven with some Parmesan cheese as a simple side dish.

3. Leafy Greens

Leafy greens like spinach, kale, Swiss chard and arugula are rich in vitamins A, C and K, as well as plant compounds like lutein and quercetin, which help combat inflammation., Leafy greens also provide magnesium—a mineral that plays a key role in regulating inflammatory pathways.

How to enjoy: Add leafy greens to omelets, smoothies or soups. You can also add a handful to nourishing grain bowls like our Green Veggie Bowl with Chicken & Lemon-Tahini Dressing.

4. Broccoli

Broccoli is another anti-inflammatory powerhouse, particularly because of its high sulforaphane content. Sulforaphane is classified as a phytochemical—a compound that can help slow down inflammatory pathways in the body. Jamie Nadeau, a registered dietitian at The Balanced Nutritionist, highlights research suggesting that sulforaphane may even play a role in inhibiting cancer stem cells. However, further studies are needed to fully understand its potential benefits.

How to enjoy: Try air-frying broccoli to crispy perfection, add it over mac and cheese for a nutrient-dense addition or toss it into stir-fries like our Shrimp & Broccoli Stir-Fry.

5. Pineapples

Pineapple season peaks from March to July, making this the best time to stock up on this tropical fruit. Violeta Morris, M.S., RDN, from Columbus, Ohio, at The Concierge Dietitian, says, “Pineapples are a great anti-inflammatory food because they contain bromelain, an enzyme known to reduce inflammation and improve digestion.”

How to enjoy: Add fresh pineapple to smoothie bowls and homemade salsas or try grilling pineapple for a rich, caramelized flavor.  

6. Avocados

Creamy, versatile and packed with nutrients, avocados are an ideal anti-inflammatory food to eat this spring. One standard avocado contains 13.5 grams of fiber and is rich in heart-healthy monounsaturated fats and antioxidants—all of which help combat inflammation. Avocados are available year-round, but in the United States, California avocados often peak from spring through summer.

Kristy Del Coro, M.S., RDN, LDN, spokesperson for Avocados – Love One Today points out their anti-inflammatory benefits. “A randomized controlled study found that C-reactive protein (a marker of inflammation in the body) was significantly lower at the end of the 12-week study in the participants with insulin resistance who ate avocado in place of a carbohydrate food as part of their usual diet,” she says.

How to enjoy: Blend avocado into smoothies for a silky texture, mash it onto whole-grain toast with a spoonful of spicy chile flakes, or try making avocado truffles by mixing mashed ripe avocado with melted dark chocolate and rolling in cocoa powder for a rich, nutrient-dense treat.

The Bottom Line

Spring is the perfect time to incorporate fresh, anti-inflammatory foods into your meals. Seasonal fruits and vegetables like strawberries, asparagus, leafy greens, broccoli, pineapple and avocados are packed with nutrients that help fight inflammation. For the best results, pair this spring produce with complex carbohydrates, lean proteins and healthy fats. Bonus points for cooking with turmeric, which is beneficial for inflammation too!