These superfoods are packed with nutrients and natural goodness that will do miracles for your body. Eating fresh and eating local are the two major keys of eating healthy and making the best of these Superfoods. Foods listed below are local and seasonal and you can easily buy from your local grocery store or grow them yourself in your spring garden.
5 Superfoods for the spring
Superfoods don’t have to be expensive or exotic. Many can be simple fruits and vegetables grown in your local farm, in your community or even in your own home. Below is a list of simple foods that have amazing effect on our health.
Fruits are full of vitamins, minerals, antioxidants and fiber that your body needs to fight diseases naturally. Below is a list of 5 super fruits.
- Avocados: They are rich in vitamin K, vitamin B, vitamin C, and vitamin E. It’s also a good source of fiber, potassium and protein. Avocado also has a good amount of “good fat” which actually reduces bad cholesterol in your blood.
- Figs: Figs are loaded with antioxidants and fiber. They are also good source of vitamin A, niacin, folate, potassium, omega-3 and omega-6 fatty acids.
- Pineapples: Pineapples are an immune boosting, anti-inflammatory, antioxidant rich fruit with 105% DV of vitamin C, and 77% manganese in it. They also have a wide range of other vitamins and minerals such as copper, vitamin B, thiamin, fiber, folate and pantothenic acid. (Source: The World’s Healthiest Foods | Pineapple )
- Pears: Pears are known for their anti-inflammatory, antioxidant properties and potentially anti-cancer properties.
“Pears contain at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids.” – The World’s Healthiest Foods | Pears
Berries are full of antioxidants. No matter what type of berry you choose, you will find a high amount of antioxidant and vitamin C in it. Every type of berry has its own unique nutritional values and benefits.
Here are 4 types of berries and their unique benefits:
- Blackberries: Blackberries are low calorie, high fiber fruit packed with antioxidants. Its dark color comes from a powerful phytonutrient that may have cancer fighting properties. One cup of blackberry contains 43% DV of vitamin C.
- Blueberries: Blueberries are a good source of antioxidants, and are a low calorie, low fat fruit, loaded with phytonutrients. Researchers have linked them to brain development and good vision. (Learn About Blueberry Nutrition Facts – Driscoll’s®)
- Raspberries: Raspberries are rich in fiber and antioxidants, which help your heart health. Researches have also found that raspberries may prevent certain types of cancer. One serving of raspberry contains 44% DV of Vitamin C. (Learn About Raspberry Nutritional Values -Driscoll’s®)
- Strawberries: Strawberries are a low calorie, immune boosting fruit with high levels of vitamin C (160% DV of vitamin C per 14g serving).
3. Fresh Herbs
Spring is the best time for growing and consuming your own fresh herbs because a spring garden really springs. You will find a variety of fresh herbs at your local grocery store or farmer’s market as well. Almost all herbs are high in vitamin C. Below is a list of herbs you could grow yourself or get from your local farmers.
- Spinach: Spinach is a good source of a wide range of vitamins including vitamin K, A, B1, B2, B3, B6, C, E, minerals like manganese, folate, magnesium, iron copper, calcium, potassium, fiber and some quantity of zinc, choline pantothenic acid and omega-3 fatty acids.
- Basil: Basil has antioxidants, vitamins A, K and C, magnesium, potassium, calcium and iron. Basil is anti-inflammatory, and it’s thought to be an effective weapon against aging.
4. Green Vegetables
When you are eating for health, include some of the fresh, green vegetables in your daily diet.
“The green foods represented those foods rich in isothiocyanates, which induce enzymes in the liver that assist the body in removing potentially carcinogenic compounds,” – Bowerman (todaysdietitian.com)
- Kale: Kale is a great source of vitamin A, beta carotene, vitamin C, vitamin K, and calcium. It helps reduce cholesterol and risk of heart diseases.
- Asparagus: Asparagus is very rich in dietary fiber. It also contains high levels of vitamin B6, calcium, zinc and magnesium. Asparagus can help reduce diabetes.
- Broccoli: Broccoli has high levels of fiber along with vitamin C, A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients. Broccoli can help prevent help prevent osteoarthritis, help protect from harmful UV rays, and reduce the risks of cancer. (Source: What are the health benefits of broccoli?)
5. Colored vegetables
Make sure you eat a wide spectrum of colors while eating your veggies. Make your food colorful with red yellow, green and orange colored vegetables. The more colors you have, the more varieties of phytonutrients you could get from your food. Below are two great vegetables that also look great.
- Beet: Beets, including their green leaves, are full of potent antioxidants. With their sweet flavor and attractive color, beets could easily become a kid’s favorite. They are loaded with compounds like folate, betaine, and betacyanin, along with potassium, vitamin C, fiber, magnesium, iron and antioxidants like lutein. Juice from beetroot has also been found to help improve stamina and endurance in athletes. (Source: The World’s Healthiest Foods: Beet)
- Turnip: Turnips and turnip greens are good source of vitamin A, B1, B2, B3, B6, K, C, folate, copper, manganese, calcium, and fiber and antioxidants like xanthin, and lutein. The phytonutrients called indoles found in turnip make it a super cancer fighting food.
Remember to eat a variety of fruits and vegetables this spring. Make it fresh and make it local. The healthiest food you could get is possibly growing in your own kitchen garden. Eating healthy doesn’t have to be complicated. Enjoy these seasonal foods described here, and see how your health improves.
Please feel free to visit our Facebook page, and add some of your favorite foods. We’d also appreciate your comments in the comment box below.
For any questions or comments, please don’t hesitate to contact us. Please add your comments in the comment box below or Click Here to book a meeting with us.
Source: Nourish the Planet
Related articles and resources:
- 5 Superfoods That Everyone Should Eat Daily | Nourish The Planet
- 7 Foods to Boost Your Immune System Naturally | Nourish The Planet
- Want Fresh Vegetables? Build Your Own Vegetable Garden! | Nourish The Planet
- Learn Various Nutrition Facts of Strawberries | Driscoll’s
- Get Rid of Antibiotics and Fight Disease Naturally | Nourish The Planet
- Three Companion Plants for Your Spring Garden | Nourish The Planet