March Produce: What Fruits and Vegetables Are in Season?

March is an interesting month for fresh produce because it’s a transition month, moving from winter in the first two-thirds of March to spring in the final week and half. As winter transitions into spring, there is an array of fresh, nutrient-packed March produce to enjoy, and unsurprisingly, that includes a mix of winter fruits and vegetables and spring vegetables and fruits.

Seasonal fruits and vegetables harvested in March not only taste better, but also provide essential vitamins, minerals and antioxidants to support overall health. Eating seasonally is also a sustainable choice, as it reduces the environmental impact of food transportation and ensures you’re getting the freshest options available.

So what’s in season in March? Keep reading to learn more on the bounty of March fruits and March vegetables in season and how to use March produce.

What produce is in season in March?

March offers a diverse selection of fruits and vegetables that provide a wide range of health benefits. Many of these foods are rich in vitamins A, C and K, as well as fiber and antioxidants.

Some of the top March fruits include tropical and citrus fruits. As far as March vegetables go, cruciferous vegetables, leafy greens and root vegetables are in season, depending on where you live.

Below are some fruits and vegetables that are at their peak in March, along with the health benefits of these March produce options supported by scientific research.

1. Apple

Apples are harvested in the fall, but thanks to cold storage, they remain fresh and widely available through March. They are rich in fiber, vitamin C and polyphenols, which support heart health, digestion and blood sugar control.

2. Asparagus

One of the first vegetables to sprout in early spring, asparagus is packed with folate, which is essential for DNA production and cell growth. It also contains vitamins A, C and K, along with antioxidants that promote detoxification and brain health.

3. Avocado

In warmer regions, avocado trees bear fruit in late winter and early spring. Avocados are an excellent source of heart-healthy monounsaturated fats, fiber, potassium and vitamin E, all of which support cardiovascular and skin health.

4. Banana

While bananas grow year-round in tropical climates, they often peak in certain regions in spring. Bananas are an excellent source of potassium, vitamin B6 and fiber, helping with muscle function, digestion and sustained energy.

5. Beets

A cool-season root vegetable, beets thrive in early spring. They are rich in nitrates, which help lower blood pressure, along with folate, fiber and betalains, powerful antioxidants that boost detoxification and brain function.

6. Blueberry

Some regions begin harvesting early blueberries in March. Blueberries are loaded with vitamin C, fiber and anthocyanins, which help fight inflammation, improve brain function and support heart health.

7. Broccoli

This cold-hardy vegetable flourishes in early spring. Broccoli nutrition is high in fiber, vitamin C, vitamin K and sulforaphane, a compound linked to cancer prevention, immune support and gut health.

8. Brussels sprouts

A late-winter to early-spring vegetable, Brussels sprouts belong to the cruciferous family. They are rich in vitamin K, vitamin C and antioxidants, which support bone health, immunity and inflammation reduction.

9. Cabbage

This March vegetable grows well in cool temperatures and remains fresh for long periods. Cabbage is high in vitamin C, fiber and glucosinolates, compounds that promote detoxification and reduce inflammation.

10. Carrot

Harvested in cooler months, carrots remain fresh into early spring. They are an excellent source of beta-carotene, which converts to vitamin A and supports eye health, immune function and skin repair.

11. Cauliflower

A cool-season vegetable, cauliflower thrives in March. It is packed with fiber, vitamin C and choline, which supports brain health, liver function and metabolism.

12. Celery

This March veggie grows well in cooler climates and is in peak season in early spring. Celery is high in water content, fiber, potassium and antioxidants that aid hydration, digestion and heart health.

13. Cranberry

Typically harvested in the fall, due to storage fresh cranberries remain available into early spring. They are rich in antioxidants, vitamin C and proanthocyanidins, which help prevent urinary tract infections and support gut health.

14. Grapefruit

This winter citrus fruit remains in peak season through March. Grapefruit is rich in vitamin C, fiber and lycopene, an antioxidant that supports heart health and may reduce the risk of certain cancers.

15. Kale

This leafy green grows well in early spring. Kale is high in vitamin K, vitamin A, lutein and powerful antioxidants that protect bone health, vision and immune function.

16. Kiwi

Harvested in late winter and early spring, kiwi is an excellent source of vitamin C, fiber and actinidin, an enzyme that aids digestion and helps break down proteins.

17. Leeks

A cool-season vegetable related to onions, leeks are high in vitamin K, folate and prebiotic fiber, which support bone health, heart health and gut bacteria balance.

18. Lemon

Peak season for lemons extends into March. They are rich in vitamin C and flavonoids that boost immunity, promote collagen production and enhance iron absorption.

19. Mango

Early varieties ripen in March, particularly in tropical regions. Mangos are packed with vitamin A, vitamin C and fiber, promoting skin health, immune function and digestion.

20. Orange

Oranges remain in peak season through early spring. They are loaded with vitamin C, fiber and flavonoids that support immune health, skin repair and heart function.

21. Papaya

This tropical fruit is available year-round, with peak seasons in early spring. Papaya is rich in vitamin C, folate and digestive enzymes like papain, which help break down proteins and aid digestion.

22. Pear

Harvested in the fall but stored well through March, pears are high in fiber, vitamin C and flavonoids that support gut health, digestion and heart function.

23. Peas

One of the earliest spring vegetables, peas are an excellent source of plant-based protein, fiber, and vitamins A and C, which help with eye health, immunity and muscle recovery.

24. Pineapple

Harvested in tropical regions during early spring, pineapples are rich in vitamin C, manganese and bromelain, an enzyme that aids digestion and reduces inflammation.

25. Radish

A fast-growing spring crop, radishes are high in vitamin C, fiber and compounds that aid digestion, liver detoxification and immune function.

26. Raspberry

Early spring varieties begin appearing in March. Raspberries are packed with fiber, vitamin C and ellagic acid, an antioxidant that may have cancer-fighting properties.

27. Spinach

This cool-season leafy green is in peak season in March. Spinach is rich in iron, folate, vitamin K and antioxidants that support brain function, heart health and red blood cell production.

28. Strawberry

Early spring marks the beginning of the peak season for the strawberry. Strawberries are loaded with vitamin C, fiber and anthocyanins, which help improve immune health and skin repair.

29. Swiss chard

This leafy green thrives in cool temperatures, making it a perfect early spring green. Swiss chard is rich in vitamins A and K, magnesium, and antioxidants that promote bone health and lower inflammation.

30. Turnip

A cool-weather root vegetable, turnips are high in fiber, vitamin C and potassium, which help with digestion, immune support and heart health.

Best March vegetables and fruits to eat

What fruit is in season in March?

March is a great time to get both winter and spring fruits. Here are some of the most available and fresh March fruits:

• Apples
• Avocado
• Bananas
• Blood oranges
• Blueberries
• Cranberries
• Grapefruit
• Grapefruits
• Kiwi
• Kumquats
• Lemons
• Limes
• Mandarin oranges
• Mango
• Mangoes
• Navel oranges
• Oranges
• Papaya
• Passion fruit
• Pears
• Pineapple
• Pineapples
• Raspberries
• Strawberries
• Tangelo
• Tangerines

What vegetables are in season in March?

March has an abundance of both spring and winter vegetables. Here are some of the freshest and most available March vegetables:

• Arugula
• Asparagus
• Artichokes
• Beets
• Bok choy
• Broccoli
• Broccolini
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celeriac
• Celery
• Celery root
• Chicory
• Collard greens
• Fennel
• Garlic
• Green beans
• Kale
• Leeks
• Mushrooms
• Mustard greens
• Nettles
• Pak choi
• Parsley
• Parsnips
• Potatoes
• Radicchio
• Radishes
• Rhubarb
• Rutabagas
• Scallions
• Sorrel
• Spinach
• Swiss chard
• Sweet onions
• Turnips
• Watercress
• Winter squash (including butternut squash)

How to use March produce

Incorporating March produce into your meals can be simple and delicious. Here are some ideas:

• Citrus Salad. Combine oranges, grapefruit and kiwi with a drizzle of honey and fresh mint for a refreshing fruit salad.
• Green Smoothie. Blend spinach, kale, banana and pineapple with coconut water for a nutrient-packed start to your day.
• Roasted Vegetables. Toss Brussels sprouts, carrots, beets and cauliflower in olive oil, and roast them for a caramelized, flavorful side dish.
• Stir-Fried Asparagus, Leeks and Peas. Sauté with garlic and liquid aminos for a quick and tasty dish.
• Strawberry Chia Pudding. Mix strawberries with chia seeds and almond milk for a fiber-rich breakfast or snack.
• Stuffed Cabbage Rolls. Fill cabbage leaves with a mix of lean ground lamb meat, rice, seasonings and more.

Conclusion

• March is a fantastic month for enjoying fresh, seasonal produce that provides numerous health benefits.
• Some of the best March produce options include citrus and tropical fruits, along with root vegetables, leafy greens and cruciferous veggies.
• By incorporating these nutrient-rich March fruits and vegetables into your meals, you can support your immune system, digestive health and overall well-being.
• Whether you enjoy them raw, cooked or blended into smoothies, these March produce seasonal picks offer both variety and nutrition.
• Start making the most of March produce today, and reap the health benefits all season long!