Your Healthy Eating Guide For Spring

Have you noticed that we can get pretty much any fruit or vegetable all year round?

Look around the produce aisle of your local supermarket and notice what is available, if you were to take a trip to your local Farmers Market would the variety be the same? 

Due to food importation, we are blessed with a huge variety of fresh produce all year round, the question is, should you eat them out of season? 

As an Integrative Nutrition Health Coach, I always encourage my clients to eat a variety of whole foods however it can be particularly beneficial to eat seasonally to keep your body in harmony with your location and the earth. After all, your body is already made for it— as Integrative Nutrition founder Joshua Rosenthal says our ancestors ate seasonally because they had no choice. Today, modern consumers have so many options it’s up to us to make the educated decision.

Check out our Australian seasonal produce guide here.

If you live overseas you can find a similar guide here.  

Here is a list of top real foods to eat this Spring:

Artichokes will prepare your body for an upcoming marathon or spring workout plan because they provide high levels of magnesium, which improves muscle health and gives your body energy while also regulating blood pressure. One medium artichoke contains a whopping 77 mg of magnesium!

Asparagus is packed with vitamins and minerals making it a nutrient-dense addition to your spring menu. High in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and vitamin C, and thiamine. Asparagus is good for heart health due to its high level of vitamin K. Loaded with anti-inflammatory and antioxidant nutrients asparagus help to reduce common chronic health problems.

Avocados provide folate, protein and vitamins C, E and K. In addition, they’ve been shown to aid in detoxification. Joshua also teaches students that our bodies frequently crave foods that balance out elements of the season. In spring, we seek detoxifying foods, so avocados are the perfect pick. They also provide 42 mg of magnesium per cup.

Beans (Broad)
Broad Beans are a nutrition powerhouse, not only are they an inexpensive source of lean protein with lots of fiber, they are a top high-folate food and contain vitamin K, vitamin B6, zinc, copper, iron, magnesium and more. Folate is useful for energy metabolism, support of the nervous system and healthy red blood cells, and often recommended for mums-to-be. Said to enhance immunity, prevent anemia and support sleep due to their Vitamin C, Iron, and tryptophan content. Try this Asparagus and Broad Bean with Toasted Almonds recipe, and reap the health benefits of both Asparagus and Broad Beans at the same time.

Blueberries have been classed as a Superfood and for very good reasons, with one of the highest antioxidant scores, Blueberries can delay aging by helping to reverse the damage of toxins and free radicals in the body. Blueberries are great for regulating the digestive tract as they are a natural source of soluble and insoluble fiber, as well as helping to reverse inflammation which is the no.1 cause of disease in the body.

Mangoes are packed full of vitamin C, vitamin A and fiber. According to studies, this fruit can also help reduce body fat and control blood sugar. You can eat mangoes by themselves as a healthy snack, or incorporate them into lunch and dinner. Try fish tacos with mango salsa or a leafy green salad with mangoes.

For a strange looking fruit Passionfruit have a long list of health benefits due to the nutrient, mineral, and vitamin content, including antioxidants. Known for their immune boosting benefits since ancient times passionfruit provide 30mg of vitamin C per 100g. Antioxidants reduce the damage of free radicals in the body by neutralizing them before they do any harm. A strong source of fiber passionfruit aid digestion by helping to move food along the digestive tract. Passionfruit can also reduce restlessness and insomnia.

You’ve probably noticed that strawberries just aren’t as flavourful in winter. That’s because they are ripest in spring, so it’s important to load up on these berries during their peak. Strawberries are a great source of vitamin C, fiber, and folate. Because of their high antioxidant content, they have the power to boost immunity and fight diseases, including cancer.

Whether for weight loss, eye health, or preventing Vitamin C deficiency zucchini is full of health benefits. Low in calories yet filling zucchini is a great way to satisfy the appetite. High in Vitamin C, protein soluble and insoluble fiber, as well as potassium, folate, and vitamin A, all beneficial for general good health. Zucchini has a high content of omega-3 fatty acids as well as zinc, niacin, calcium and more. Roast it, add it grated to your favourite salad, or use it as a great substitute for pasta try these zoodle recipes.

So this spring, be sure to scope out all the at-peak produce at your grocery store or farmers market and reap their detoxifying benefits.

Have you tried eating seasonally?

If so have you noticed a difference? 

What are your favourite spring foods? Let us know in the comments below.