Full of vitamins and antioxidants, this delicious mix of greens and fruit is the perfect spring time lunch.

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Are our produce losing nutrients? Transported produce may be losing nutrients because of the exposure of light, heat, and air. While they may lose nutrients, it’s still important to have a high intake of fruit and vegetables. They help you to reduce obesity and maintain a healthy weight.

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Most chefs agree that spring is the season they most look forward to. Winter embraces root vegetables, hearty stews, and dense plates to warm the body. With warmer weather and the scent of blooming flowers in the air, springtime signals lighter, brighter, and more colorful fruits and vegetables. 

Buying and cooking with seasonal produce ensures that your food offers the most flavor and freshness. If you buy seasonal produce from local grocery stores or farmer’s markets in your area, then you support the community. The great thing about conversing with farmers is that you can ask them about seasonal items you aren’t familiar with. They may give you helpful tips that lead to flavorful creations in your kitchen. 

Eating seasonal fruits and vegetables is a great way to increase your nutritional intake. The transportation time and distance is much less, so the produce items don’t lose as many nutrients. Plucked from the plant and straight to the farmer’s market they go! Additionally, you add more variety to your diet by adjusting your grocery list to the season. You may even save money because you’re eating produce at its peak availability. Let’s explore some of the best fruits and vegetables to eat during spring. 

Leeks

Say hello to the onion’s sweeter, milder cousin: the mighty leek. Leeks are powerful sources of essential nutrients, including vitamins A, C, K, and folate. They exhibit quercetin, an anti-inflammatory compound that promotes a healthy heart. You can braise or sauté leeks or incorporate them into stews, soups, stir-fries, and more. Some people even blend them into salad dressings!

Strawberries

Strawberries exhibit an impressive nutritional profile, boasting lots of folate, manganese, potassium, fiber, and antioxidants. One cup of strawberries provides 149% of your recommended daily intake (RDI) of vitamin C. The anthocyanins give strawberries their beautiful red hue, and these antioxidants help reduce free radical damage. Strawberries may also assist with blood sugar regulation during meals, which researchers attribute to their polyphenols. Eat them fresh, add them to smoothies, or throw them into desserts.

Mustard Greens

Mustard greens are the leaves from the mustard plant, which originated in the Himalayas over 5,000 years ago. They are rich in glucosinolates, compounds that exhibit anti-inflammatory and anti-cancer properties. One cup of cooked mustard greens offers 500% of your RDI of vitamin K, and 175% of your RDI of vitamin A, and 60% of your RDI of vitamin C. They also contain fiber, folate, manganese, calcium, and potassium. Enjoy them in salads, soups, stir-fries, or even smoothies if you love green concoctions. 

Mangos

Many people see mangos year round, so it may not seem like they have a season. During the spring, however, you’ll find the freshest and juiciest varieties. Their season lasts from March through June, and they tend to be popular in sorbets, salsas, smoothies, and fruit salads. Rich in folate, fiber, copper, vitamin C, potassium, vitamin B6, riboflavin, and more, there’s no reason not to eat mangos during the spring.

Asparagus

These beautiful green spears may make your pee smell, but they are some of the most nutritionally-dense things you can eat. One-half cup of cooked asparagus offers two-thirds of the RDI of vitamin K and one-third of your RDI of folate. Asparagus also offers lots of dietary fiber, B vitamins, vitamins A & C, and it even exhibits anti-cancer properties. You can roast, grill, sauté, steam, and puree asparagus, so that means that there’s no shortage of recipes!

Fava Beans

Fava beans are an ancient pea variety with a distinct nutty flavor and buttery texture. They exhibit an impressive amount of fiber, but they also contain folate, manganese, thiamine, copper, iron, magnesium, and potassium. Fresh fava beans require more preparation, as you have to shuck and peel them. Once you tackle that step, you can cook them and add them to salads, soups, risottos, or blend them into a puree. 

Radishes

These beautiful red golf ball-looking cruciferous veggies have a spicy flavor that some people find off-putting. Others, however, find them incredibly addictive and love to add them to salads,  tacos, and root vegetable purees. One cup of radishes supplies you with one-third of your RDI of vitamin C, but they also offer fiber, folate, potassium, and B vitamins. Radishes contain isothiocyanates, which have been studied for cancer prevention. They also contain an anti-fungal protein called RsAPF2, which may be effective at treating Candida albicans. 

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We live in a time in which convenience and efficiency is everything. Can you imagine walking into a grocery store and not seeing apples during the spring, or not being able to get your hands on watermelon in the winter? A high percentage of people in other parts of the world only consume produce that is grown seasonally, but importation and genetically modified organisms have made it so people can essentially walk into a grocery store and grab whatever produce item they want, whenever they want it.

If ever there were a season to embrace, it would be spring. The flowers are in bloom, trees have begun to regain their foliage, the days are longer and warmer, and amazing produce selections are available at farmer’s markets and health food stores. Many of these foods help to cleanse your body and give it a boost after a sluggish winter. You’ll be surprised to learn that the following foods have powerful detoxing properties. Eat them this spring and experience the benefits!

Asparagus

Not only is asparagus much more affordable when it’s in season, but it also tastes a lot fresher. Asparagus is rich in folate, which is necessary for health fetal development, and vitamin K, a nutrient that aids with blood clotting and bone metabolism. Additionally, asparagus can act as a natural diuretic, helping to rid the body of excess salt and fluid.

Strawberries

Strawberries are keto-approved and rank high among foods with the most antioxidant capacity. While strawberries are more plentiful a little later in spring, they are worth getting your hands on. Regular consumption of strawberries has been associated with improved cognitive function and a decreased risk of arthritis and heart disease.

Garlic

Forget about how your breath is going to smell and concern yourself with all of garlic’s healing properties. Garlic works to destroy harmful bacteria, intestinal parasites, and viruses in the body. Additionally, garlic works to cleanse arterial build-up and lower blood pressure levels. Known for its antioxidant, anti-fungal, and anti-cancer properties, garlic should become a staple ingredient in your recipes.

Artichokes

Artichokes are typically an underrated vegetable, primarily because they are often cooked with cheese, butter, or heavy cream. When boiled or grilled and eaten with garlic and fresh lemon juice, however, they are quite good for you. The high vitamin C and fiber content work to increase bile production, helping the intestines to eliminate toxins from the body. Artichokes also contain an enzyme that helps the liver break down fatty acids.

Onions

If you aren’t using onions in your cooking, it’s time to board that train. According to several studies, the allium in onions has powerful anti-cancer and antioxidant properties. Onions have also been known to cleanse the blood and naturally lower LDL (bad cholesterol) levels. The polyphenols in onions work to cleanse the respiratory system and fight conditions like bronchitis, asthma, and the common cold.

Watercress

This isn’t a widely used green, but this peppery microgreen is one of the most nutrient-dense greens you could possibly eat. Working to increase the body’s natural detoxification enzymes, watercress contains phytonutrients that help to decrease the presence of carcinogens in the body. Add it to soups, salads, or sauces.

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Spring is here! Can’t you smell it in the air? The weather is beginning to warm up, the days are getting longer, and people are going outside more often after being dormant in warm, cozy homes all winter. In addition to embracing the weather, spring is also a time clean out the mind, body, and home.

When it comes to the body, a lot of people accumulate food and emotions over the winter. In regards to general stuff, many people accrue things that they are never going to need again. Often times, people replace old items with new items, meaning that spring is a time of release and not a time to hold onto the past. Just as the clocks spring forward, so must we.

Let’s invite more light and clarity into our lives this spring and cleanse the body, mind, and home. To help you get started, we have a few suggestions that you should take advantage of.

Get Rid Of It

If you hang on to an excess amount of physical things in your house, you are also hanging onto them in your mind. Hoarding or accumulating belongings, according to the yogis, translates to a belief that you won’t be able to provide for yourself in the future. We advise you to go through your things and eliminate what you don’t need. You may ask, “What if I need those tie-dye pants one day?” You don’t need them. You haven’t worn them in years. Assess why you really don’t want to let certain things go. Are they valid reasons?

Do A Digital Detox

So many of us are addicted to smartphones, tablets, or some device that keeps us “connected.” Some people feel anxious when they don’t have their devices for over twenty minutes. Try to spring clean your virtual life and unplug! Rather than playing games, checking your social media sites, or looking at emails right before bed, try to turn off electronic devices two hours before bed. Read a book or meditate instead; you may find that you sleep better! You can also try to put your phone away during meals or do screen-free Sundays. You’ll find that this helps relieve anxiety and stress!

Stock Up On Spring Produce

Spring brings an array of colorful, seasonal produce. Buying seasonally can help you save money on groceries and the produce typically tends to taste fresher. Try to stock up on artichokes, spring onions, strawberries, watercress, arugula, baby spinach, and alfalfa or bean sprouts.

Go Outside

Being in nature has been proven to naturally reduce stress levels. The combination of fresh air, vitamin D, and the beauty of nature all contribute to you feeling healthier. Try to explore a neighborhood park or go on a hike with friends or family. If you live on the coast, head to the beach and walk up and down the strand. These are great options, especially for those who work desk jobs. Spring is also a great time to plant various produce items, so you may consider starting a garden in your backyard.

Try A Cleanse

Spring into health when you cleanse your body this spring! Not only will you get rid of all the toxins you accumulate over the past few months, but you may also shed some weight in the process. Summer will be here before you know it, and spring is the best time start slimming down for that sexier beach body. The Full Body Cleanse is the best place to start!

Don’t just cleanse your house of old stuff this spring. Let this be the season in which you cleanse your mind, body, and home. You can do it all!

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The grass becomes greener, flowers begin to bloom, and the days get longer as we enter spring. Needless to say, we love spring, even though some people’s allergies intensify and bouts of sneezing become quite annoying. We are sorry for those of you who dislike spring, but we are not sorry for the delicious produce items that are about to be in season.

In addition to the changing weather, each season brings a variety of produce items. While year-round harvesting and shipping have made it possible to get about any produce item whenever and wherever you want it, there’s nothing like eating and buying seasonal produce. Whether you are shopping at your local farmer’s market or grocery store, seasonal produce items just taste better.

Seasonal Produce Is More Affordable

Shopping for seasonal produce can actually help you save money. Have you noticed that out of season peaches, for example, can cost over three dollars a pound as opposed to the in season price of ninety-nine cents a pound? If you don’t know what produce items are in season, head to a farmer’s market or local grocery store because they will have the best prices and selection of seasonal items.

Seasonal Produce Has More Nutrients

If you are buying produce items that aren’t in season, it typically means that they were shipped from other locations. The nutritional value starts to decrease as soon as the produce items are picked, meaning that preservation methods are put in place to ensure that they don’t ripen by the time they hit the shelves. This is why it best to buy seasonally and locally!

Spring brings a lot of delicious produce items, and we have our favorites detailed below. Try them out!

Fennel

Fennel is often neglected by the masses because people aren’t sure how to use it. Loaded with vitamin C, potassium, and fiber, fennel has actually been known to benefit those with respiratory problems. Ideally, pick fennel that has a firm bulb and green leaves, which you can actually use as a dill substitute.

Strawberries

Strawberries have a low glycemic index and are rich in beneficial antioxidants that work to fight free radicals in the body. They are free of sodium, fat, and cholesterol and contain a lot of vitamin C, manganese, and fiber. If you want to get the freshest strawberries, head straight to a “pick your own” berry farm!

Honeydew

A quick honeydew announcement: avoid the ones with fuzzy surfaces and choose the ones with somewhat waxy exteriors. One serving of honeydew can provide you with 70% of your recommended daily intake (RDI) of vitamin C. Plus, this fruit is fat free, cholesterol-free, and incredibly low in sodium!

Watercress

Containing more vitamin C than oranges and more iron that spinach, watercress has a peppery crunch and is incredibly low in calories. Recent studies have indicated that regular consumption of watercress can help cells resist free radical damage, which helps to protect against cancer. A mere four ounces of watercress packs a day’s worth of potassium as well. Overall, watercress is a powerful little green that is beneficial for the entire body.

Cauliflower

It seems that this spring produce list has a lot of vitamin C because one cup of cauliflower provides 86% of your RDI of vitamin C. Not only does this cruciferous veggie contain cancer-fighting properties, it also has been found to regulate blood pressure and improve kidney function. Research suggests that these benefits are attrributed to the sulforaphane and curcumin in cauliflower. 

Kale

Kale is actually a cousin of cauliflower because it belongs to the cruciferous vegetable family. It is loaded with iron, protein, magnesium, and vitamins C, E, and K. The fibrous leaves, sometimes green and sometimes purple, are loaded with antioxidants, which help to support the immune system. Try to remove the thick stems because they often have a bitter flavor. Sneak them in to your diet by adding them to fruit smoothies. 

Mangos

Mangos contain helpful enzymes that break down protein in the digestive system. The fiber content in mangos also helps to keep bowel movements regular. Having an alkaline body can also help inhibit cancer growth, and mangos contain tartaric, malic, and citric acids, all of which help maintain the body’s alkali reserves.

Radishes

These little round red root vegetables have a spicy flavor, which can be extremely delicious to some and off-putting to others. One cup of radishes provides one-third of your RDI of vitamin C, but they also contain lots of B-vitamins, folate, potassium, and fiber. Preliminary research has found that the isothiocyanates in radishes may possess cancer-fighting properties. Finally, radishes contain an anti-fungal protein known as RsAPF2, which has been heavily studies for its ability to fight Candida albicans.

Mustard Greens

Mustard greens may not be everyone’s first choice, as far as green vegetables go, but they are loaded with beneficial nutrients. Mustard greens are known for their peppery flavor profile and the glucosinolates, which have powerful anti-inflammatory and anti-cancer properties. One cup of cooked mustard mustard greens can provide you with 175% of your RDI of vitamin A, 60% of your RDI of vitamin C, and over 500% of your RDI of vitamin K. Enjoy these greens in soups, stews, salads, or stir-fries.

Carrots

Carrots are not often discussed because they are available year round. During spring, however, is when the freshest and multi-colored varieties are available. Carrots are rich in carotenoid pigments, with one large carrot providing 240% of your RDI of vitamin A in the form of beta-carotene. This beta-carotene contributes to both heart and vision health. People who have diets that are rich in beta-carotene typically have a reduced risk of prostate, stomach, colon, and breast cancers.

Enjoy these produce items along with many more spring varieties. Let us know what your favorite spring fruit or vegetable is in the comments below.

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