A Wider Range of Vegetables
Time to grow our own garden again and/or shop at farmers markets! We can finally start to enjoy a wider range of vegetables. Depending on where you live, the spring vegetables available may differ. If you are not sure what the best in-season picks may be, a helpful seasonal food guide can be downloaded at foodprint.org. With that said, here’s a list of 7 fantastic spring vegetables.
Artichokes
Artichokes have a high antioxidant content (which may help prevent cancer); they are high in vitamins C, and K, iron and other essential minerals, and high in fiber and phytonutrients. Consuming artichokes may help fight cardiovascular disease, detox the liver and the digestive system, control blood sugar and diabetes, and may help with metabolic syndrome too. Artichokes taste better cooked: steamed, boiled, grilled, baked, or roasted.
Asparagus
Asparagus offers many essential nutrients, including vitamins K and A, folate, iron, copper, and B vitamins, plus antioxidants and certain amino acids. It is a good source of fiber too. Asparagus helps support heart health and skin health and may help with fighting cancer too. Asparagus can be roasted, blanched, baked, grilled, or sauteed.
Avocados
Avocados are high in fiber, vitamins K and C, folate, potassium, and healthy monounsaturated fats. Avocados may help with heart health, lower blood sugar levels, support eye health, enhance digestive health, and may help lower inflammation, among other things. Avocados are great as a snack, in salads, or smoothies.
Celeriac
Celeriac, a root vegetable, is high in fiber, vitamins K and C, phosphorus, potassium, calcium, and antioxidants. Celeriac may help improve digestive health, blood sugar control, fight free radicals, and may help support stronger bones too. Celeriac can be eaten raw or cooked. You can add it to salads, slaws, or make veggie chips or fries with it, for instance.
Fennel
Fennel is high in fiber, potassium, and vitamin C. Fennel also contains vitamins A, B6, K, and folate, plus iron, calcium, copper, zinc, and selenium. Fennel may help support cardiovascular health, improve skin and eye health, and boost digestion and bone health. It may also help with inflammation and with preventing cancer. The whole plant can be eaten (bulb, leaves, and seeds). With its unique licorice-like flavoring, fennel can be added to salads, slaws, and other dishes.
Mustard Greens
Mustard greens, which are from the same plant we get mustard seeds from, have high levels of antioxidants. Packed with phytonutrients, mustard greens are also high in fiber, vitamins K, A, and C, plus folate, calcium, and potassium. Mustard greens may help with liver function, eye and skin health. They can help better digestion and may help prevent cancer and heart disease, for instance. With their spicy taste, these antioxidant-rich greens can be included in salads, soups, sauteed, or even juiced with other vegetables.
Watercress
Watercress is a leafy green cruciferous vegetable, high in antioxidants, fiber, calcium, vitamins A, K, and C. Watercress may help with lowering blood pressure, lessening inflammation, and could help with certain types of cancer. It may help with bone health, vision, hair, skin, and nails. This powerhouse veggie can be added to salads, soups, stir-fries, casseroles, and sandwiches.
All you have to do now is include these delicious vegetables in your favorite recipes!
Until next time!
References:
Levy, Jillian. “7 Reasons to Eat Artichokes.” Dr. Axe, 24 July 2019, draxe.com/nutrition/artichokes/. Accessed 13 Apr. 2021.
—. “Asparagus Nutrition, Health Benefits, Risks and Recipes.” Dr. Axe, 19 Aug. 2019, draxe.com/nutrition/asparagus-nutrition/. Accessed 13 Apr. 2021.
—. “The Antioxidant Greens That Support the Eyes, Bones and More.” Dr. Axe, 24 Aug. 2019, draxe.com/nutrition/mustard-greens-nutrition/. Accessed 13 Apr. 2021.
Link, Rachael. “Calories in Avocado: Nutrition Facts and Diet Advice.” Dr. Axe, 14 Mar. 2020, draxe.com/nutrition/avocado-calories/. Accessed 13 Apr. 2021.
—. “Can Watercress Fight Cancer?” Dr. Axe, 9 Jan. 2020, draxe.com/nutrition/watercress/. Accessed 13 Apr. 2021.
—. “The Low-Calorie, Low-Carb Root Vegetable That Benefits the Gut.” Dr. Axe, 23 Nov. 2018, draxe.com/nutrition/celeriac/. Accessed 13 Apr. 2021.
Ruggeri, Christine. “What Is Fennel? Benefits, Nutrition, Uses and Recipes.” Dr. Axe, 16 Dec. 2018, draxe.com/nutrition/fennel-benefits/. Accessed 13 Apr. 2021.
“Top 10 Spring Vegetables.” Mark’s Daily Apple, 25 Mar. 2008, http://www.marksdailyapple.com/spring-vegetables/. Accessed 13 Apr. 2021.