What's in Season in March?

The first taste of spring — asparagus, artichokes, and tender greens arrive at farmers markets.

March marks the changing of the guard. The first California asparagus and artichokes reach markets — Castroville, California, the self-proclaimed "Artichoke Center of the World," ships most of the US crop starting now. Asparagus is a standout source of folate, the B vitamin critical for cell renewal, and its brief true season is worth catching.

Tender greens hit their spring stride, too. Baby spinach — with about 117μg of folate and 93mg of magnesium per 100g — plus crisp romaine and peppery radishes rebuild the salad bowl after months of roasted roots. Cool-season broccoli is still excellent, bridging winter and spring with vitamin C and fiber.

March Seasonal Produce at a Glance

Produce	Peak Season	Nutrition & Buying Notes
Asparagus	Mar–May	A top vegetable source of folate; roast or grill briefly to keep spears crisp
Artichokes	Mar–May	High in fiber and prebiotic inulin; most of the US crop comes from coastal California
Baby spinach	Mar–Jun	About 117μg folate and 93mg magnesium per 100g; salads, smoothies, quick sautés
Romaine lettuce	Mar–May (desert crop)	Crisp, hydrating base for spring salads with vitamins A and K
Radishes	Mar–May	Fast-growing spring crop; peppery crunch with vitamin C for almost no calories
Broccoli	Oct–Apr	Cool-season crop still at its best; about 102mg vitamin C per 100g
Spring carrots	Mar–Jun	Bunched spring carrots are tender and sweet; rich in beta-carotene
Green garlic	Mar–May	Immature garlic with a mild flavor; use like scallions in eggs and stir-fries

Nutrients to Focus on in March

Folate — Asparagus, spinach, and artichokes make March the easiest month to eat folate-rich
Vitamin K — Leafy spring greens support bone metabolism and normal blood clotting
Vitamin C — Broccoli and radishes keep immunity covered as citrus season winds down

Simple Recipe Ideas for March

Roasted asparagus with lemon and parmesan

Ingredients

・1 bunch asparagus
・1 tbsp olive oil
・Zest and juice of 1/2 lemon
・Shaved parmesan
・Black pepper

Nutrition note: Folate is water-soluble and heat-sensitive, so quick high-heat roasting (10 minutes at 425°F) preserves more of it than long boiling.

Spring greens and radish salad

Ingredients

・3 cups baby spinach
・1 romaine heart, chopped
・4 radishes, thinly sliced
・Soft-boiled egg
・Dijon vinaigrette

Nutrition note: The egg adds protein and its fat helps absorb the fat-soluble vitamins A and K from the greens.

Top Foods for March's Key Nutrients (Live Data)

Foods from USDA FoodData Central ranked by the nutrients worth focusing on in March, per 100g.

Foods highest in Vitamin K

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1. TURKEY BREAKFAST SAUSAGE, JENNIE O - MILD40.4μg
2. Sausage, turkey, breakfast links, mild, raw36.6μg
3. Sausage, turkey, breakfast links, mild, raw36.6μg
4. TURKEY BREAKFAST SAUSAGE, JENNIE O - MILD32.8μg
5. Sausage, Italian, pork, mild, cooked, pan-fried18.8μg
6. Italian Pork sausage, cooked18.8μg

Foods highest in Vitamin C

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1. Kale - NFY1214SU477mg
2. Kale - NFY1212EX422mg
3. Kale, frozen, cooked, boiled, drained, without salt418mg
4. Kale - NFY1214RH410mg
5. Kale, raw390mg
6. Kale - NFY1212E0378mg