Support Your Health: Eat Spring Fruits
Support Your Health: Eat Spring Fruits

Learn about the health benefits of spring fruits

The spring season brings with it longer days, new growth, a bounty of spring fruits, and often a sniffle or cough. Spring may bring allergies or the common cold, which can be frustrating if they slow you down.

And this is why spring is the perfect time to talk about nutrients and how they impact your health. We aim to help you feel your best to enjoy all that spring has to offer.

Keep reading for our top 8 health and wellness tips. And for an extra bonus, we share our favorite health-supporting spring fruits.

Spring Colds and Flus: Myth or Fact?

Is it just us or does it feel like every spring you catch a cold or flu? If you’re like us, you look forward to making the most of long spring days – getting outside for walks, lingering on the coffee shop patio, and spending time with people you missed over the winter.

And then, out of the blue, your throat is a bit scratchy, your eyes are watery, and now you’re coughing. How and why does this happen?

Well, the science on this is still not definitive, but some researchers suggest that the changing season coupled with your changes in activity, may create the ideal circumstances for you to catch a seasonal cold or flu.1,2,3

  • Increased circulation of viruses: Fluctuating spring temperatures may contribute to the presence of viruses.
  • Seasonal allergies: most of us are exposed to new pollens and seasonal allergens in the spring – this means your immune system is busy defending against these, with less resources to keep you protected from colds and flus.
  • Weaker immune system: Many believe that our immune systems can be less robust at winter's end, potentially making us more susceptible to common colds and flu.
  • Change in activity level: for many of us, the winter is a time for limited social gatherings and staying home more often. The spring weather brings with it new activities and a chance to catch-up with friends and exposing you to new viruses, pathogens, and bacteria.

8 Natural Health and Wellness Tips

The better you treat your body, the easier it is for you to stay healthy year-round.

These 8 health and wellness tips may help you feel your best:4,5,6,7,8,9,10

  1. A balanced diet that includes fruits, vegetables, whole grains, and lean proteins, and minimizes added sugars and salt, provides essential nutrients, fiber, and antioxidants.
  2. Regular physical activity is believed to support immune cell regeneration and may help reduce inflammation. Activities such as going for a steady walk or bike ride, swimming, hiking, or a light jog are all great ways to get your body moving.
  3. Maintaining a healthy weight is important and may help reduce the risk of various chronic health conditions.
  4. Do not smoke. If you do smoke, talk to your healthcare practitioner about how you can stop smoking.
  5. Focus on getting enough sleep, ideally 7 – 8 hours of sleep a night. The health benefits of sleep may include improved athletic performance, heart health benefits, weight management support, better concentration, and a healthier immune system.
  6. Limit your alcohol intake. Alcohol has wide-ranging impacts on your health including weakening your immune system response and may make existing health conditions worse.
  7. Do your best to manage your stress, dialing down any chronic stress and trying to remove yourself from stressful situations. Long-term or chronic stress may have negative impacts on your physical and mental health.
  8. Washing your hands is essential to limiting the spread of bacteria, germs, and viruses. Think of the number of times a day you touch your face, mouth, and eyes – this is an easy way for germs to get into your body. And one last reminder on hand washing, it is shown to help limit the incidences of colds in the general population by 16 – 21%.

spring fruits and wellness shot

Spotlight on Spring Fruits and Your Health

You are what you eat and this is a great reason to double-down on spring fruits and their health supporting nutrients.

Here are some tasty ways to support your health with spring fruits:11,12,13,14,15,16

  • Citrus Fruits like oranges, lemons, and limes, which are rich in vitamin C, are known to support immune system health.
  • Kiwi Fruit is a small but mighty tart spring fruit packed with folate, potassium, and vitamins C and K.
  • Strawberries are versatile berries full of manganese, fiber, and antioxidants. Add strawberries to your smoothies and snack on them for their potential brain health and immune system health benefits.
  • Pineapple is a source of vitamin C and manganese, is popular for its potential digestive and immune-supporting properties.
  • Apples are often overlooked for their health benefits but this wide-ranging fruit is an excellent source of fiber, vitamins, and antioxidants. Apples may help support good heart health, potentially lower the incidence of type 2 diabetes, and support healthy digestion.
  • Apricots are high in vitamins A and C, antioxidants, and potassium. This small spring fruit is delicious fresh or dried and may help support your eye, skin, and digestive health.
  • Raspberries are a good source of fiber, vitamin C, and antioxidants. Toss these spring berries on your cereal and salads.

While there is no sure fire way to prevent the common cold or flu, small daily habits do add up, and contribute to a healthier and happier you.

Wishing you a happy, healthy, and active spring!

Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.


  1. Catching a Cold When It’s Warm (Accessed March 20, 2024)
  2. Are You More Likely to Get Sick When The Seasons Change? Here’s What Experts Say (Accessed March 20, 2024)
  3. Can I Catch a Cold in the Spring? Tips to Stay Unaffected (Accessed March 20, 2024)
  4. Six Tips to Enhance Immunity (Accessed March 20, 2024)
  5. How to Boost Your Immune System (Accessed March 20, 2024)
  6. Sarkar D, Jung MK, Wang HJ. Alcohol and the Immune System. Alcohol Res. 2015;37(2):153–5. (Accessed March 20, 2024)
  7. 9 Ways to Boost Your Body’s Natural Defenses (Accessed March 21, 2024)
  8. Show Me the Science – Why Wash Your Hands? (Accessed March 21, 2024)
  9. Healthy Weight (Accessed April 11, 2024)
  10. 10 Reasons to Get More Sleep (Accessed April 11, 2024)
  11. 7 Reasons to Eat More Citrus Fruits (Accessed April 11, 2024)
  12. Health Benefits of Strawberries. (Accessed April 11, 2024)
  13. Pineapple: 8 Impressive Health Benefits (Accessed April 11, 2024)
  14. 10 Impressive Health Benefits of Apples (Accessed April 11, 2024)
  15. 9 Health and Nutrition Benefits of Apricots (Accessed April 11, 2024)
  16. Red Raspberries: Nutrition Facts, Benefits and More (Accessed April 11, 2024)
Jamie Lee McIntyre MS RDN
Jamie Lee McIntyre MS RDN
Jamie Lee McIntyre is a Registered and Licensed Dietitian-Nutritionist and President of Nutrition Talks LLC. She is a nutrition communications consultant, writer, speaker and virtual practitioner, regularly appearing as a TV Nutrition Expert Correspondent across the country on NBC, ABC, CBS and FOX news affiliates, as well as in digital publications worldwide. She received a Bachelors in Nutrition & Dietetics from the University of Rhode Island with a Minor in Psychology, as well as a Masters in Advanced Nutrition Studies from the University of Saint Joseph. Her educational background and 15 years of experience as an RDN in various pockets of the industry provide a unique understanding of the psychology of eating and health behaviors and contributes to her strategy of crafting nutrition messages that garner attention and engagement of various audiences that elicit positive change. She believes in equal prioritization of mental and physical well-being in regards to eating practices and uses an "all-foods-fit" approach when helping families foster healthy relationships with food and nutrition.