Spring into Health – Bridgeford’s Best Bites

Blog photo croppedSpring fruit and vegetables are nutritious, mouthwatering and tasty. Choose a variety of colours and textures to enhance your diet and improve your health.

Nutrients abundant in spring foods and what they help

  • Vitamin A: eyesight, skin, growth, protein synthesis, infections
  • Beta Carotene: the body converts it to vitamin A
  • Vitamin C: antioxidant, iron absorption, collagen, immune system, stress hormone production, wound healing
  • Folic Acid: blood formation, synthesis of protein, RNA, DNA, some amino acids
  • Calcium: hormones, saliva, enzymes, blood pressure, blood clotting, muscle contractions, nerve impulses, cell structure, bones, teeth, vitamin B12 absorption
  • Iron: enzymes (including liver detoxification), oxygen carrier in blood, energy production, free radical control
  • Manganese: antioxidant, calcium metabolism, enzymes in energy metabolism, connective tissue, bone function, dopamine, melanin and urea production.
  • Potassium: acid-alkali balance
  • Fibre: digestion
  • Dopamine: neurotransmitter associated with brain’s reward and pleasure centres, regulates movement and emotional responses; deficiency related to Parkinson’s and addiction.

ANTIOXIDANTS   

  • Phytochemicals: plant chemicals responsible for colour (aubergine), smell (garlic), antioxidant, anti-cancer
  • Anthocyanins: flavonoids
  • Indoles: help the body generate beneficial enzymes
  • Flavonoids: responsible for plant colour, anti- allergic /cancer/inflammatory, heart protective
  • Sulforaphanes: anti-cancer (colon, prostate, breast), neuro protective (brain, Alzheimer’s), diabetes induce cardiomyopathy (heart muscle problems), immune regulation

Nutrients in Spring Foods:

  • Artichoke: vitamin C, folic acid, potassium, fibre
  • Asparagus: vitamin A, C, folic acid, potassium, fibre,  glutathione, phytochemicals
  • Aubergines: folic acid, fibre, anthocyanins
  • Bananas:  vitamin A, B6, C , folic acid, potassium; slow release, rich energy source in their sugars, used by sportspeople for natural performance-enhancing
  • Beetroot: folic acid, beta-carotene
  • Broad beans: vitamin A, C, potassium, iron, protein, fibre, levodopa (L-dopa), body uses it to produce dopamine
  • Courgettes: vitamin A, C, folate, potassium, high water content, low in calories
  • Cruciferous foods (brassicas): green leafy vegetables, broccoli, brussel sprouts, cabbage, cauliflower, cress, pak choi; Vitamin A, C, carotenoids, folic acid, calcium, iron, fibre, sulforaphanes
  • Gooseberries: vitamin A, C, fibre
  • Jersey Royal new potatoes: vitamin C, fibre
  • Kale (cruciferous): vitamin A, C, E, calcium, iron, manganese, potassium
  • Leeks: vitamin C, iron, fibre; similar benefits to garlic and onions, benefitting blood and heart function
  • Oranges: vitamin C, depletes fairly rapidly when exposed to air; folate, flavinoids
  • Passion fruit: vitamin A, C, iron, potassium, fibre (seeds)
  • Peaches: beta-carotene, vitamin C, potassium, fibre
  • Radishes (cruciferous): vitamin C
  • Rhubarb: vitamin C, calcium, fibre linked with reduced cholesterol levels
  • Runner beans: vitamin C, folic acid, fibre
  • Spinach: calcium, iron
  • Spring Onions: vitamin B, C, folate, fibre, flavonoids
  • Strawberries: vitamin C, folic acid, manganese, flavonoids
  • Swede: vitamin A, C, calcium, magnesium, manganese, phosphorus, potassium, fibre,  low saturated fat, high sugars.
  • Turnips:  vitamin B6, C, calcium, manganese, phosphorus, potassium, fibre, indoles
  • Watercress (cruciferous): vitamin C, folic acid, calcium, iron.

 

 

We are happy to advise you on your health matters.

Lin Bridgeford DO KFRP MSCC ICAK (UK) MSc
Registered Osteopath Kinesiologist & Yoga Teacher

Aether Bios Clinic
Saltdean

Tel: 01273 309557
Mobile:  07710 227038

www.lin4juiceplus.co.uk
www.osteo-info.co.uk

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