March and April seasonal superfoods for a healthy spring

Eating in season is one of the best ways to vary the foods you eat, support local and UK food producers and be kind to the environment.

And after the dry spell of winter, spring brings with it a plethora of UK-grown vegetables and seafood that are brilliant for your health and are packed with essentials nutrients and vitamins.

Give your diet an overhaul with the new season and aim to get a few of these antioxidant-packed veggies onto your plate.

March

Chicory

A root, chicory is so packed with goodness it’s even got medicinal properties. It contains vitamins A and C as well as minerals iron, calcium and phosphorus.

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A digestive aid, use it by grating the root into hot water to make a tea. It helps cleanse the colon and digestive system, as well as the blood and liver. Or try it in salad to give an added natural sweetness.

Purple sprouting broccoli

All types of broccoli get the accolade of superfood and purple sprouting is the first of the year’s crop. Particularly good for encouraging children to eat their greens (or purples), purple sprouting broccoli as it’s known, can be steamed, blanched or lightly fried for the best health benefits.

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Reknowned for cancer prevention, broccoli is thought to help in the fight against breast cancer, cancer of uterus, prostate cancer and cancers of internal organs like lungs, colon, liver, kidneys and intestines.

It’s also a good source of fibre, vitamin C, vitamin A and other antioxidant phyto-nutrients.

Rhubarb

This is another veg packed with vitamin C and therefore a great immune-booster. It’s also high in vitamin K, which is thought to prevent diabetes.

Rhubarb is also a tonic for your heart and adding plenty of it to your diet can even help reduce cholesterol.

Though we’re used to having meat and fish, as well as exotic fruit and veg in the supermarket at any time of year, there really isn’t much meat specific to spring and lowering your meat intake can be a beneficial health choice.

Instead, it’s a time that the sea can produce much of our protein. Fish and seafood to look out for are sardines, oysters, lemon sole, salmon and mussels.

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April

April is a very exciting time for the gardener and the foodie, as we see a huge array of vegetables arriving to market.

Asparagus

This delicacy is a joy when it comes into season. It contains vitamins A, C, E and K, and is also a good source of glutathione. This is an antioxidant that helps detoxify the body, breaking down carcinogens (cancer-causing agents) and free radicals.

It also offers you folate, which helps the body absorb vitamin B12, essential for your brain.

Broccoli

As with purple sprouting, the more commonly recognised green calabresse broccoli is out from April and is one of the best foods you can eat for its vitamin and mineral content, cancer-fighting properties and, of course, taste!

Radishes

Another key cancer-fighting food, radishes contain zinc, folic acid, vitamin C and cancer-fighting ingredients called anthocyanins – which are particularly effective against digestive cancers such as oral and colon.

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They’re also full of fibre, so are great for the digestive system and help cleanse the liver. Eat them raw, whole or chopped into salads.

Rocket

Peppery leaves such as rocket and watercress (see below) are super healthy salad vegetables. Rocket contains magnesium (which is vital for the absorption of calcium into the body), calcium (for strong bones), as well as plenty of antioxidants.

Watercress

This is considered a top cancer-preventing superfood. It’s been found to reduce DNA damage in the cells as well as giving plenty of dietary fibre and antioxidants. Delish in a salad or whipped up into a green smoothie with bananas and pineapple, get some into your diet as often as possible.

Watercress also contains many essential vitamins and minerals and good levels of iron, calcium and vitamin C

Again, look to the sea for protein as sea bass, crab and sea trout all come into season from April and are much better for you than red meat.

It can be tricky to base your whole diet seasonally but with a little preparation it is possible and very rewarding.