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Spring into Health – Bridgeford’s Best Bites

Spring 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.