As the winter fades away, spring brings a fresh start, with longer days, blooming flowers, and warmer temperatures. Spring is a time of rejuvenation and renewal, and what better way to embrace the season than by nourishing our bodies with nutrient-rich foods? As a nutritionist, I always recommend incorporating seasonal produce and making adjustments to your diet based on the time of year. Here are some tips for spring nutrition and the top nutrients to include in your diet this season.

Seasonal Produce for Spring

Spring is a time when fresh fruits and vegetables start to appear, so it's the perfect time to take advantage of seasonal produce. Some of the most nutrient-dense fruits and vegetables you can find during spring include asparagus, artichokes, peas, strawberries, and rhubarb. Here are some ways to incorporate these foods into your diet:

Asparagus: Roast or steam asparagus and enjoy it as a side dish, or add it to salads, pasta dishes, or a plant-based risotto.

Artichokes: Boil or steam artichokes and enjoy them as a snack or side dish with dipping sauce. You can also add them to salads, pasta dishes, or casseroles.

Peas: You can enjoy fresh or frozen peas in salads, stir-fries, pasta dishes, or soups.

Strawberries: Eat fresh strawberries as a snack, add them to smoothies or salads, or use them to make desserts like strawberry shortcakes.

Rhubarb: Use rhubarb to make pies, crumbles, or compotes. You can also add it to oatmeal, yoghurt, or energising smoothies.

Spring Nutrients to Add into Your Diet

Vitamin C

Vitamin C is an essential nutrient that plays a crucial role in the immune system, helping to protect against infections and diseases. It also supports collagen production, which is important for healthy skin, bones, and joints. During spring, vitamin C-rich foods such as citrus fruits, strawberries, and bell peppers are abundant. Aim to incorporate at least one of these foods into your daily diet to ensure you're getting enough vitamin C.

Vitamin D

Vitamin D is an essential nutrient that plays a crucial role in many functions in the body, including bone health, immune function, and mood regulation. During the winter months, many people may not get enough sunlight exposure to produce sufficient vitamin D and supplementing with vitamin D in the spring can help ensure healthy levels.

Sources of vitamin D include fatty fish, egg yolks, and fortified foods such as milk and cereal. However, it can be challenging to get enough vitamin D from food alone, especially for those who live in northern latitudes with less sun exposure. Aim for at least 1000 IU of vitamin D per day and supplement accordingly.

Omega-3s

Omega-3 fatty acids are a type of polyunsaturated fat that have anti-inflammatory properties and may help reduce seasonal allergies and improve skin health. They are also important for brain health, heart health, and immune function.

Sources of omega-3s include fatty fish such as salmon, mackerel, and sardines, as well as nuts and seeds such as walnuts and flaxseeds. However, it can be challenging to get enough omega-3s from food alone, especially if you don't eat fish or have a diet high in processed foods. Consider supplementing with our High Strength Omega 3 soft gels which provide 1000mg mg EPA and 400mg DHA per serving. Or you can opt for our 100% plant-based and vegan friendly omega 3 soft gels derived from algal oil.

Iron

Iron is an essential mineral that's necessary for the production of haemoglobin, a protein found in red blood cells that carries oxygen throughout the body. Iron also plays a role in energy production and immune function. During spring, iron-rich foods such as leafy greens and peas are in season, so don’t forget to include these foods in your diet regularly to maintain healthy iron levels!

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Probiotics

Probiotics are beneficial bacteria that live in the gut and can help support digestion, immune function, and overall health. As the weather gets warmer, many people may increase their intake of fresh produce and fermented foods, which can promote the growth of healthy gut bacteria. However, supplementing with a probiotic can also help support gut health and boost immunity.

Sources of probiotics include fermented foods such as yoghurt, kefir, sauerkraut, and kimchi. However, not all fermented foods contain probiotics, and the amount and variety of beneficial bacteria tends to vary. To ensure you’re getting your probiotics into your diet, you can supplement with a high-quality probiotic that contains a variety of strains, and aim for at least 20-40 billion CFUs (colony-forming units) per day.

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Riya Lakhani ANutr is a registered nutritionist and health writer with a special interest in plant-based nutrition. She has completed a Bachelor’s and Master’s degree in Human Nutrition, and has developed a passion for writing about all things plant-based.