Spring foods to boost your immune system

10 SPRING SUPERFOODS TO SUPPORT YOUR IMMUNE SYSTEM

This is not an exclusive list but gives a good overall of accessible foods to support you as we emerge from the winter and transition into spring with all the extra energy and cell renewal that is required.

1. Blueberries

   Blueberries are highly nutrient-dense making it a popular super-food.

   • Very high content of antioxidants which are essential for our immune fight response and prevent cell damage.

   • Contain large volume of vitamin C which helps prevent ageing.

   • Low in carbohydrate, containing many other vitamins and minerals.

   • Good for the heart and lowering cholesterol.

   This is a delicious fruit which can easily be added to your diet daily; you can enjoy them fresh or combine them with cereals, salads, smoothies, yogurt or bake with them.
   
   

2. Artichoke

   Artichokes are actually not a vegetable but a thistle!

   • High in certain fibres which help balance the friendly bacteria in our gut.

   • High in vitamin C, K, magnesium, iron and calcium.

   • One of the richest foods for antioxidants.

   • Helps liver health by reducing toxins.

     Artichokes can be prepared in multiple different ways making it easy to add to your diet. They can be boiled, roasted, sautéed, steamed, pickled, or stuffed and seasoned with an array of spices.
     
     

3. Radish

   Radish is a root vegetable that can add a little spice to your healthy meals this spring.

   • Excellent source of fibre, vitamins and phytochemicals which can help prevent certain types of cancer.

   • High water content can aid to keep the body and skin well hydrated.

   • Good source of vitamin C which helps to boost the immune system.

     Radishes are low in calories and its leaves, flowers, pods, oil and seeds can all be consumed.

   
   4. Kelp

   Kelp or seaweed is known as a super-food for its significant mineral content.

   • Best natural source of iodine which is important in thyroid function.

   • Sometimes linked to weight management as certain fibres within it can be helpful as a fat blocker.

   • Contains B vitamins which provide the body with energy.

   • Natural diuretic which helps flush the body free of toxins

   Seaweed can be added to your salads, healthy smoothies, or soup recipes and don't forget homemade sushi and other seafood recipes.
   
   

   5. Salmon

   Salmon is one of the most nutritious items on our superfood list.

   • Salmon is bursting in nutrients like potassium, iron, selenium and B vitamins.

   • Most importantly, it is packed with omega-3 fatty acids. Omega-3 has many powerful benefits for the brain and the body.

   • Omega-3 fatty acids are essential for our health as they help lower the chance of cardiovascular diseases, promote and improve brain function, improve eye health, effectively help to treat and prevent depression, control weight and reduce inflammation.

     Salmon is often considered as “brain food” due to its rich long-chain omega-3 content. It is incredibly healthy, versatile and readily available.

   6. Beetroot

   Beetroot is a sweet vegetable that is often left out of the grocery list due to the difficulty that comes with preparing it while avoiding getting stained, however it is worth all the trouble.

   • Contains vitamin B9 (folate), vitamin C and a healthy dose of iron. Folate is important in bone marrow for normal tissue growth and cell function and it helps prevent neural tube defects, especially important in pregnancy health.

   • High in potassium and nitrates, which are great for lowering blood pressure and improving circulation.

   • Beetroot helps boost endurance and is low in calories and high in fibre making it great to maintain a healthy weight.

     Delicious raw, cooked, or pickled. Their leaves (the beet greens) can also be eaten and another popular option is beetroot juice.

   
   7. Asparagus

   Asparagus is a super-food with great nutritional power.

   • Contains antioxidants which are compounds that protect the cells from oxidative stress and free radicals.

   • Also contains various other compounds which are anti-inflammatory and help lower blood pressure and lower the risk of heart disease.

   • The folate content in asparagus supports a healthy pregnancy and the vitamin A content is key for good vision.

     Cooking asparagus for too long can cause it to lose some nutrients, so it is best prepared by being cut into three segments and cooked separately as their cooking times vary.

   8. Mint

   Mint is the name that encompasses a dozen plant species including spearmint and peppermint. Often it is used in skincare or aroma therapy but ingesting it has many benefits as well.

   • Known for its cooling effects.

   • Also filled with vitamin A, iron, and manganese. Vitamin A is a fat-soluble vitamin that supports eye health and particularly night vision.

   • High concentration of antioxidants which we already know is wonderful for protecting cells from damage.

   • Also contains the compound called menthol, found in peppermint, which has been shown to help alleviate symptoms of IBS as it aids in relaxing muscles.

     It is an ingredient that can be added either fresh or dried to beverages, sauces, desserts, salads, and sprinkled in cooked meals.

   9. Chickpeas

   Chickpeas come into season late spring, but they are available year-round and pair well with other ingredients.

   • Chickpeas are a wonderful source of plant-based protein. Protein is an important building block for the bones, muscles, skin and blood. Protein also contains the necessary amino acids that is required to build or repair tissue, break down food, and perform body functions.

   • Filled with iron, choline, copper, calcium and vitamins.

   • The protein and fibre content together in chickpeas help prevent your blood sugar levels from rising too quickly and it makes them a filling food that may help lower appetite, manage diabetes and promote weight control.

   • In addition, chickpeas serve a good dose of iron that is vital to transport oxygen in red blood cells.

     Prepare them with salads, roasted snacks, as a sandwich filling, soups, dips and sauces.

   10. Rhubarb

   Rhubarb roots were used in traditional Chinese medicine for many centuries. Although it is often used in baking like a fruit, this vegetable matches others on the list.

   • Possesses good amounts of fibre, vitamin A, potassium, manganese and B-complex vitamins.

   • Also has vitamin K and calcium, both of which together are essential for strong healthy bones.

   • Rhubarb is also low in saturated fat and sodium.

     Mainly used in baking recipes, fruit wine, jams, juices and sauces.

Try enjoying any or all of these superfoods this spring and have fun attempting new recipes. Too much of anything is not healthy so it is important to create a good balance of meals, in order to ensure you get the daily recommended dose of all the nutrients.