The Benefits of 6 Spring Vegetables

Put a spring in your step by making the most of this season’s fresh produce.

Keen to give your body a spring clean? Then introduce the following seasonal vegetables slowly to your diet and allow your body to adjust. Remember to drink lots of water as you munch on these delicious greens.

1. Salad Greens
Lettuce consists of 92 to 95 percept water, but does contain vitamins. The greener and darker the leaves, the more nutritious they are.

“Mesclun” is a French term for an assorted salad mix of various greens harvested from young lettuces and herbs (e.g., spinach, mustard greens, rocket, endive, dandelion, radicchio and other leaf vegetables). These mixed packs make it easy to reap the benefits of several different kinds of salad greens.

2. Dandelion
The humble dandelion, a member of the sunflower family, consists of leaves, yellow flowers and a bulb, all of which are edible.

Used raw in salad mixes, smoothies or sandwiches, they’re best combined with a fat to cut through the bitterness (e.g., cheese, avocado or olive oil). Briefly steaming the leaves will also help take away some of the bite.

3. Arugula
Earthy, peppery and mustard-like, delicious rocket has only recently been cultivated. It’s one of the first salad greens to come into season, and it is at its sweetest when it’s young.

It’s also a good source of fibre, antioxidants, the B vitamins, zinc, copper, vitamins A, C and K, calcium, iron, magnesium, phosphorus, potassium and manganese.

4. Watercress
Watercress has a potent nutritional profile that includes vitamin K, calcium, beta-carotene, iron and magnesium. It’s also a good plant-based source of iodine, which can help to regulate metabolism.

Simply steam it or add it to soups to make it taste less bitter.

5. Radishes
Radishes contain extremely high doses of vitamin C and can assist in combating colds and other infections. If you are suffering from a sore throat, it’s useful to note that their volatile ethers help to dissolve mucus and phlegm.

6. Asparagus ?
Nothing says “spring” quite like fresh asparagus spears.

Asparagus is often called “the food of kings” as it has an impressive nutritional profile with powerful healing properties. These vegetables are low in fat, high in fibre, and a good source of iron, the B vitamins, vitamin C and vitamin K.

Try white asparagus spears in soups, or steam them and serve with a sauce of yogurt, smooth cottage cheese and a touch of soy sauce or salt (a wholesome alternative to hollandaise sauce).


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