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10 seasonal spring foods to help keep you healthy

Seasonal Spring Foods

Warm and hearty foods, like a Sunday roast, is perfect in the winter but with the arrival of spring, it’s time to mix up your food and introduce some healthy ingredients to your dishes. Here we look at the health benefits of 10 seasonal spring foods.


Asparagus is a low-calorie vegetable full of nutrients and is a fantastic source of vitamin K, which helps support blood clotting and bone health. It’s used all around the world and can come in a variety of colours including green, purple and white, making your dishes look colourful and appealing. Asparagus can be a great addition to stir-fries and pasta dishes.


There are many health benefits associated with eating cauliflower, including reducing your cancer risk, boosting your brain health and fighting inflammation. Cauliflower is a good source of fibre, which is essential for your overall health and can promote digestive health and reduce inflammation of the gut. Cauliflower works well as a side dish and can be steamed, sautéed or roasted.


Did you know that leeks can help keep your skin clean and healthy, support cardiovascular health, lower your blood pressure and can even help improve eye health? Not only that but leeks are one of the world oldest known vegetables, and they were prized by ancient Greeks and Romans. You can add leeks to soups, salads, broths, stews and omelettes for extra flavouring.

Purple Sprouting Broccoli

Purple sprouting broccoli is extremely nutritious and is a good source of vitamin A and vitamin C. It can help build up resistance against heart disease, osteoporosis and diabetes, four spears of broccoli can even count as one of your five a day too.  If you’re looking for a sweeter and richer flavour, then roast your broccoli with chilli and garlic.


Radishes are a great addition to salads but can also taste great in sandwiches, burgers and dips. They are used in Traditional Chinese Medicine to treat a range of conditions from fever and inflammation to sore throats and bile disorders. Radishes can even help support a healthy digestive system, prevent cancer and they have antifungal properties.


Rhubarb is quite an unusual looking plant packed with minerals and vitamins. Rhubarb can help aid weight loss as it is low in calories and can treat heart diseases, aid digestion and prevent Alzheimer’s. Rhubarb has a distinctive sweet flavour and works perfectly in juices, cakes, jams and sweet pies. But remember, the stalks are the only part that is edible from the plant as the leaves are highly poisonous.


Spinach is a superfood, which is vital for skin, hair and bone health and provides you with a variety of benefits and includes vitamins, minerals, iron and protein. It has been proven to help regulate blood pressure levels, decrease oxidative stress, improve eye health and aids in cancer prevention. Spinach is lovely stirred into pasta, mixed with cheese and stir-fried with lots of garlic.

Spring Greens

Spring greens are the first cabbages of the year and have a range of health benefits for you to enjoy. They can help support your immune system, build bone strength and aid weight loss as they have high levels of fibre but are low in calories. Spring greens can be stir-fried, steamed, added to a salad or be juiced.

Spring Onion

Spring onions taste great and are extremely beneficial for our overall health. As well as being packed with essential nutrients spring onions can help lower blood sugar levels, aid digestion, prevent cold and flu, and can prevent stomach complications. Spring onions add a fresh taste to salads, soups, salsas and noodle dishes.


Watercress has a distinctive peppery and spicy flavour and is packed with nutrients, vitamin K in particular. It is also high in antioxidants and can lower your risk of chronic diseases, aid your heart health, protect against osteoporosis and it may enhance athletic performances. You can sprinkle it over a salad, add it to a sandwich, use as a garnish and even turn it into pesto by blending it with garlic and olive oil.

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