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Top 10 Spring Superfoods

Microgreens are Powerful Healing Superfoods

Spring is finally here and along with it starts the cascade of vibrant superfoods.  Obviously, some take a little longer than others to rear their heads in our gardens or farmer’s markets, but here are my picks for the top 10 spring superfoods:

Artichokes—A medium-sized artichoke is loaded with fiber (about 10 grams) and vitamin C. It also contains plentiful amounts of the heart- and muscle-health minerals magnesium and potassium.  It’s also high on the ORAC list of foods that have high antioxidant values.  High amounts of antioxidants translate into reduced free radicals linked to aging and disease. 

Asparagus—An excellent source of nutrients like vitamin K which is necessary for bone health and folate, asparagus also contains good amounts of vitamins C, A, B1, B2, niacin, B6, manganese, potassium, magnesium, and selenium.  Its high folate content makes it especially good for pregnant women who have higher folate needs than most people.

Chives—Potent in antibacterial, anti-yeast and antifungal compounds, chives has many similar properties to its relatives garlic and onion.  Chives also help boost glutathione levels in the body.  Glutathione is a powerful detoxifier and anti-cancer compound.

Collards—Research shows that collards are among the best foods for lowering cholesterol levels due to its superior ability to bind to bile acids in the intestines.  Collard also shows excellent anti-cancer properties thanks to its naturally-occurring components, including: glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin.

Kale—Proven to lower the risk of bladder, breast, colon, ovary, and prostate cancer, kale is among the best superfoods available.  Great for building healthy bones largely due to its high calcium content, kale also improves the body’s detoxification systems by increasing isothiocyanates (ITCs) made from the vegetable’s glucosinolates.  Researchers have identified over 45 phytonutrients in kale, including kaempferol and quercetin, giving it impressive antioxidant and anti-inflammatory properties. 

Rhubarb—High in fiber, vitamins C and K, rhubarb stalks (not the leaves which are poisonous), rhubarb is an excellent spring food but most people don’t know what to do with it.  Sorry, dumping cups of sugar into it for jams and pies wrecks any superfood qualities this food might otherwise have.  I enjoy it stewed or added to chutneys.

Spinach—Not just for Popeye anymore, spinach is high in iron, calcium, beta carotene (which turns into vitamin A in your body), and vitamin K, which is important for bone and blood health.  The chlorophyll gives spinach their green color and is a powerful blood cleanser.  High in neoxanthin, which is proven to aid prostate health, spinach also contains the phytonutrients lutein and zeaxanthin which strengthen the eyes and help prevent macular degeneration and cataracts. 

Spring greens—Spring greens contain high amounts of calcium and magnesium needed for strong bones, muscles, and a relaxed nervous system.  Like spinach, they also contain the blood cleansing phytonutrient chlorophyll. Spring greens can include: edible wild greens like lamb’s quarter’s or clover (make sure you have correctly identified wild greens and selected them from non-sprayed areas); lettuces like Romaine, Boston, bibb; or microgreens like broccoli, kale, or radish; or baby greens like pea shoots.

Strawberries—Just eight strawberries pack more vitamin C than one orange.  Whether you want to evade heart disease, arthritis, memory loss, or cancer, these berries have proven their ability to help. 

Watercress—If ever there was a vegetable made for smokers, watercress is it.  In a study published in the American Journal of Clinical Nutrition, researchers found that eating raw watercress daily increased the ability of cells to resist free radical damage to DNA, which reduces the risk of cell changes linked to cancer.  Their research showed that this protective benefit was pronounced in smokers.  But, anyone can benefit from this spring nutritional powerhouse.  It is also high in beta carotene (essential for skin and eye health), B-complex vitamins (important for nerves, energy, and mood balance), and vitamin E (critical for skin and immune system health).

Enjoyed this blog? There’s lots more great information about using foods as medicine in my e-book Food Fix: The Most Powerful Healing Foods and How to Use Them to Overcome Disease and the companion e-book Food Fix Recipes. If you found it helpful, consider buying me a coffee.

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