Spring marks a real rebirth, not only for nature, but also for our bodies. The days are getting longer, the sun is warming the skin, and the desire for freshness, lightness and color is back…even at the table.

This is the ideal time to lighten the diet, cleanse the body after the cold months and replenish vitamins, minerals and antioxidants.

What does spring offer us?

From March to June we find:

• Green leafy vegetables such as spinach, arugula and chard
• Asparagus, known for its diuretic and depurative power
• Fresh legumes such as peas and broad beans, rich in plant protein and fiber
• Colorful and antioxidant fruits: strawberries, kiwis, cherries, apricots…

These foods, due to their water and micronutrient content, accompany our bodies through the change of seasons, preparing them for the summer heat.

Seasonal spending: what to put in the cart month by month?

March

• Asparagus: one serving covers more than half of the daily requirement of vitamin K and almost all of that of folic acid
• Oranges: rich in vitamin C, they help blood pressure and blood vessel health
• Kiwi: Only 2 fruits cover the entire requirement of vitamin C and half that of vitamin K.

April

• Broad beans: one serving provides nearly half the daily vitamin C, and improves the absorption of iron
• Strawberries: contain anthocyanins and fisetin, flavonoids that promote longevity and memory
• Apples: with their mix of fiber and phenolic substances they protect the heart.

May

• Medlars: sweet and delicate fruit, a source of vitamin A, useful for skin and mucous membranes
• Cherries: rich in anthocyanins, allies of the cardiovascular system
• Peas: source of plant protein, fiber, vitamins and minerals; can also be eaten with the pod.

June

• Radishes: rich in potassium, magnesium, vitamin C and folate
• Apricots: excellent source of vitamin A, essential for vision, skin, bones and immune system
• Tomatoes: contain lycopene, a carotenoid whose antioxidant power increases with cooking.

 

A tip for spring cooking

Spring is the perfect season to experiment: crisp salads, light soups, colorful one-pot meals and recipes with fresh vegetables as the stars. Take advantage of the variety and seasonality to bring taste and wellness to the table.

 

In summary

• Choose fresh fruits and vegetables that are in season
• Alternate consumption of cooked and raw produce to maintain proper vitamin intake
• Play with colors, textures and flavors to vary as much as possible.

Follow your appetite: with the right products, the body finds its balance!

 

by dietitian Alessandra Zanini