10 Super Foods to Eat This Spring

10 Super Foods to Eat This Spring
Submitted by: Danielle VenHuizen

Warmer weather is gradually arriving (at least to us in
Seattle!) and many of you, like myself, are likely starting to
shift your eating. Heavy stews and fortifying soups are on their
way out in place of lighter fare with seasonal produce.
Personally, I always find this time of year that I've forgotten
many of my favorite Spring and Summer foods as this transition
happens, and I get into a food rut, rotating through many of the
same meals until something reminds me of the variety at my
fingertips (ie the store or farmers market). For that reason I
created a list of the some fabulous "super foods" to start
incorporating this Spring.

First off I will say I don't really like the term "super food."
By super food we really just mean, "a healthy whole food that
provides a combination of vitamins, minerals, and health
protective compounds." MANY foods fit this criteria. Below are
just a few of the many options you may have neglected over the
winter. Pick one or two this week to add in as a snack or as
part of a meal. No time to start changing things up like the
present!

1. Strawberries

Maybe you noticed, but strawberries were listed as #1 on "dirty
dozen" list this year, meaning they are the number one
pesticide-contaminated produce item. Unfortunate to say the
least, but don't forget you can choose organic to get the
wonderful and delicious health benefits of this tasty fruit.
Also, you can often find frozen organic strawberries in most
stores at a much more affordable price, so be creative!
Strawberries pack of a hefty dose of vitamin C, a few trace
minerals and a host of antioxidants, making it a great choice
for the warmer months.

2. Leeks

These green, onion-like veggies are often overlooked, but don't!
They are a nutritional powerhouse of Vit K, manganese, iron,
Vitamin C and B vitamins. In fact, they can be a great
replacement in any dish that calls for onions. I've done this
loads of times myself. Just cut off the tough stalk and chop up
the tender white portion to use in your next dish. Alternatively
they work great as a soup or baked into a quiche!

3. Salmon

You may have ignored salmon over the winter, so start including
more of this super food as the weather warms. Salmon is great
not only because is it a good protein source, but also because
it's loaded with Omega 3 fats and provides a good amount of
Calcium, Vitamin D, Selenium and B12. Pair it with a simple
salmon for a light Spring dinner. Just make sure to always buy
wild caught over farm raised to avoid potential toxins and
genetically modified organisms.

4. Olives

There are so many different types of olives to choose from! Hit
up the olive bar at your favorite grocer sometime and try some
new varieties. All of them are high in monounsaturated fatty
acids and contain important nutrients such as copper, iron,
fiber and Vitamin E. They are also a wealth of unique
antioxidants giving them heart-protective properties.

5. Pumpkin Seeds

Hiking season is coming up on us fast, so don't forget to pack
some pumpkin seeds for the trail. In fact, pack them everywhere
for an easy snack. Pumpkin seeds provide an appreciable amount
of zinc (great for your immune system!) and other minerals such
as phosphorous, manganese, and copper.

6. Artichokes

These fleshy little friends are often overlooked as well,
especially since getting to the actual edible portion of this
rather large vegetable can be challenging for some. Never fear,
you can always find them jarred or canned to save you the time
and hassle. That being said, check the link below to expand your
skills and become an artichoke-opening champ. Like other foods
on this list, here we have another one loaded with antioxidants
and high in fiber. Studies have shown artichokes to also be
helpful in liver health, preventing cancer, and reducing
cholesterol. For pregnant women, artichokes are a great source
of folate.

http://www.oceanmist.com/artichokes/prepare-artichoke/

7. Chocolate

It seems the health benefits of chocolate continue to be debated
(much like coffee!) but I believe the overwhelming consensus is
that chocolate is super for your health. Do watch the sugar and
choose the highest cacoa content that you can, but otherwise
enjoy the benefits of all those antioxidants, healthy fats, and
fiber with every bite. A small square per day makes a great
snack.

8. Hemp seed

You may have yet to hear of these, but hemp seeds are gaining in
popularity. Yes, if you were wondering, they are from the same
plant as cannabis, however the seeds contain trace if any of the
mind-altering compounds found in the leaves of the plant. The
wonderful thing about these delicate little seeds is that they
are high in protein and rich in essential fatty acids. They also
contain a variety of minerals and antioxidants. Try adding a
tablespoon to your morning yogurt, oatmeal or smoothie.

9. Beets

I associate beets with Spring salads, adding richness in color
and flavor to any leafy arrangement. Besides appearance and
flavor, they contain unique phytonutrients that support our
bodies in detoxification, cancer prevention, and heart health.
Unfortunately these phytochemicals can degrade with prolonged
cooking, so prepare them as efficiently as possible. Check out
this link for an ideal way to cook your beets for maximum
retention of nutrients.

http://www.whfoods.com/genpage.php?tname=recipe&dbid=98

10. Leafy greens

Speaking of salads, leafy greens are the ultimate Spring food,
chocked full of vitamins, antioxidants and fiber. Like other
foods on this list, they protect the heart, help the body
prevent cancer, and supply a great source of vitamins and
minerals, particularly folate, potassium, Calcium and Vitamins
A, C, and K. Plus, there are so many options to choose from!
Spinach, kale, chard, dandelion greens, mustard greens... pick
your favorites and enjoy in a salad, smoothie, stir-fry, or
anywhere!

About the Author: Danielle VenHuizen, MS, RD, CLT is a
Registered Dietitian who helps her clients achieve health and
vitality through food, not pharmaceuticals. She specializes in
working with food sensitivities, Diabetes, Cardiovascular
health, Digestive Disorders, and healthy pregnancies. This
article was originally published at
http://www.foodsense.net/10-super-foods-to-eat-this-spring/ and
has been syndicated with permission. For more expert health
advice visit her blog at http://www.FoodSense.net.

Source: https://www.isnare.com10 Super Foods to Eat This Spring
Submitted by: Danielle VenHuizen

Warmer weather is gradually arriving (at least to us in
Seattle!) and many of you, like myself, are likely starting to
shift your eating. Heavy stews and fortifying soups are on their
way out in place of lighter fare with seasonal produce.
Personally, I always find this time of year that I've forgotten
many of my favorite Spring and Summer foods as this transition
happens, and I get into a food rut, rotating through many of the
same meals until something reminds me of the variety at my
fingertips (ie the store or farmers market). For that reason I
created a list of the some fabulous "super foods" to start
incorporating this Spring.

First off I will say I don't really like the term "super food."
By super food we really just mean, "a healthy whole food that
provides a combination of vitamins, minerals, and health
protective compounds." MANY foods fit this criteria. Below are
just a few of the many options you may have neglected over the
winter. Pick one or two this week to add in as a snack or as
part of a meal. No time to start changing things up like the
present!

1. Strawberries

Maybe you noticed, but strawberries were listed as #1 on "dirty
dozen" list this year, meaning they are the number one
pesticide-contaminated produce item. Unfortunate to say the
least, but don't forget you can choose organic to get the
wonderful and delicious health benefits of this tasty fruit.
Also, you can often find frozen organic strawberries in most
stores at a much more affordable price, so be creative!
Strawberries pack of a hefty dose of vitamin C, a few trace
minerals and a host of antioxidants, making it a great choice
for the warmer months.

2. Leeks

These green, onion-like veggies are often overlooked, but don't!
They are a nutritional powerhouse of Vit K, manganese, iron,
Vitamin C and B vitamins. In fact, they can be a great
replacement in any dish that calls for onions. I've done this
loads of times myself. Just cut off the tough stalk and chop up
the tender white portion to use in your next dish. Alternatively
they work great as a soup or baked into a quiche!

3. Salmon

You may have ignored salmon over the winter, so start including
more of this super food as the weather warms. Salmon is great
not only because is it a good protein source, but also because
it's loaded with Omega 3 fats and provides a good amount of
Calcium, Vitamin D, Selenium and B12. Pair it with a simple
salmon for a light Spring dinner. Just make sure to always buy
wild caught over farm raised to avoid potential toxins and
genetically modified organisms.

4. Olives

There are so many different types of olives to choose from! Hit
up the olive bar at your favorite grocer sometime and try some
new varieties. All of them are high in monounsaturated fatty
acids and contain important nutrients such as copper, iron,
fiber and Vitamin E. They are also a wealth of unique
antioxidants giving them heart-protective properties.

5. Pumpkin Seeds

Hiking season is coming up on us fast, so don't forget to pack
some pumpkin seeds for the trail. In fact, pack them everywhere
for an easy snack. Pumpkin seeds provide an appreciable amount
of zinc (great for your immune system!) and other minerals such
as phosphorous, manganese, and copper.

6. Artichokes

These fleshy little friends are often overlooked as well,
especially since getting to the actual edible portion of this
rather large vegetable can be challenging for some. Never fear,
you can always find them jarred or canned to save you the time
and hassle. That being said, check the link below to expand your
skills and become an artichoke-opening champ. Like other foods
on this list, here we have another one loaded with antioxidants
and high in fiber. Studies have shown artichokes to also be
helpful in liver health, preventing cancer, and reducing
cholesterol. For pregnant women, artichokes are a great source
of folate.

http://www.oceanmist.com/artichokes/prepare-artichoke/

7. Chocolate

It seems the health benefits of chocolate continue to be debated
(much like coffee!) but I believe the overwhelming consensus is
that chocolate is super for your health. Do watch the sugar and
choose the highest cacoa content that you can, but otherwise
enjoy the benefits of all those antioxidants, healthy fats, and
fiber with every bite. A small square per day makes a great
snack.

8. Hemp seed

You may have yet to hear of these, but hemp seeds are gaining in
popularity. Yes, if you were wondering, they are from the same
plant as cannabis, however the seeds contain trace if any of the
mind-altering compounds found in the leaves of the plant. The
wonderful thing about these delicate little seeds is that they
are high in protein and rich in essential fatty acids. They also
contain a variety of minerals and antioxidants. Try adding a
tablespoon to your morning yogurt, oatmeal or smoothie.

9. Beets

I associate beets with Spring salads, adding richness in color
and flavor to any leafy arrangement. Besides appearance and
flavor, they contain unique phytonutrients that support our
bodies in detoxification, cancer prevention, and heart health.
Unfortunately these phytochemicals can degrade with prolonged
cooking, so prepare them as efficiently as possible. Check out
this link for an ideal way to cook your beets for maximum
retention of nutrients.

http://www.whfoods.com/genpage.php?tname=recipe&dbid=98

10. Leafy greens

Speaking of salads, leafy greens are the ultimate Spring food,
chocked full of vitamins, antioxidants and fiber. Like other
foods on this list, they protect the heart, help the body
prevent cancer, and supply a great source of vitamins and
minerals, particularly folate, potassium, Calcium and Vitamins
A, C, and K. Plus, there are so many options to choose from!
Spinach, kale, chard, dandelion greens, mustard greens... pick
your favorites and enjoy in a salad, smoothie, stir-fry, or
anywhere!

About the Author: Danielle VenHuizen, MS, RD, CLT is a
Registered Dietitian who helps her clients achieve health and
vitality through food, not pharmaceuticals. She specializes in
working with food sensitivities, Diabetes, Cardiovascular
health, Digestive Disorders, and healthy pregnancies. This
article was originally published at
http://www.foodsense.net/10-super-foods-to-eat-this-spring/ and
has been syndicated with permission. For more expert health
advice visit her blog at http://www.FoodSense.net.

Source: https://www.isnare.com