Striving4Zen

To add great flavor and nutrition to your spring menu, try our top 10 picks for springtime foods that will leave you feeling refreshed, renewed and revitalized:

Asparagus: No vegetable says "Spring" better than asparagus. Today, we know asparagus is a great source of folate. Despite its wide availability in food, folate deficiency is the most common vitamin deficiency in the world. Just one cup of cooked asparagus, which provides 67% of the daily value for folate, takes us a long way to fulfilling our daily requirements for this important nutrient, essential for heart health and the prevention of birth defects.

Apricots: Apricots are the true fruits of spring. Not only do they help satisfy that sweet tooth, but apricots' red, orange and yellow hues signal their rich supply of carotenoids, phytonutrients that provide powerful antioxidant protection. Apricots are especially rich in beta-carotene and lycopene, two carotenoids important in reducing the oxidation of LDL cholesterol, (the cause of plaque build up in arteries) and maintaining a healthy heart.

Green Peas: Green peas are an especially rich source of B vitamins, including B1, B2, B3, B6 and folate, which are essential for the proper metabolism of fats, proteins and carbohydrates. Green peas are also rich in health-protective carotenoids, including lutein and zeaxanthin, which act as powerful antioxidants, promote healthy vision and protect against age-related macular degeneration.

Spinach: While spinach is a rich source of many vitamins and minerals, it is an especially rich source of vitamin A (one cup of cooked spinach provides 294% of the daily value), which is important for cardiovascular health, and over 1000% of the daily value for vitamin K, an important vitamin for bone health! Researchers have also identified at least 13 different flavonoid compounds in spinach that function as powerful antioxidants and anti-cancer agents, as well as carotenoids, such as lutein, which are important for preventing age-related macular degeneration.

Romaine Lettuce: Because all lettuce is not nutritionally equal, we recommend selecting romaine for your salads. While known to be a great low calorie food, romaine is not as well recognized for the many nutrients it contains. Romaine is a heart-healthy green as its vitamin C and beta-carotene content work together to prevent the oxidation of cholesterol, thus helping to prevent the formation of arterial plaques. And romaine is also one of only a few vegetables that contain a measurable amount of chromium, an important mineral in maintaining healthy blood sugar levels.

Green Beans: Green beans, which are picked when they are still immature and the inner bean is just beginning to form, are one of only a few varieties of beans that can be eaten fresh. Green beans' supply of vitamin A (through its concentration of beta-carotene) and vitamin C is part of the sine qua non for a healthy immune system. Beta-carotene and vitamin A are fat-soluble antioxidants, while vitamin C functions as an antioxidant in the water-soluble areas of the body. So, between their beta-carotene and vitamin C content, green beans help cover both of the body's internal environments against damage from oxygen free radicals.

Collard Greens: Like their cousin broccoli, collard greens are a member of the cruciferous family of vegetables and share their many unique health-promoting properties. Scientific studies now show that cruciferous vegetables are extremely important for their health-promoting sulfur compounds. It's the sulfur compounds in these vegetables that appear to be particularly responsible for decreasing the occurrence of a wide variety of cancers, including breast and ovarian cancers. Collard greens also concentrate lutein and zeaxanthin, two carotenoid phytonutrients important for protection against age-related macular degeneration.

Avocados: Although we enjoy this delicious, versatile food as a vegetable, it is actually a type of tropical fruit. Since we now know that some types of fats are actually necessary for good health, those individuals who have been avoiding avocados because of their fat content can now enjoy their smooth, buttery texture and rich distinctive flavor with the knowledge that they are a rich source of heart-healthy monounsaturated fats that can actually help lower cholesterol. And ounce for ounce, avocados provide 50% more potassium than bananas.

Swiss Chard: Today, we know that calorie for calorie Swiss chard is one of the most nutritious vegetables around. It is an excellent source of vitamin A and E, two fat soluble vitamins that act as powerful antioxidants, along with a wealth of other vitamins, minerals, dietary fiber and protein. Swiss chard is also a great source of carotenoids, such as beta-carotene, and flavonoids, such as anthocyanins, which help protect cell structures (including DNA) from the damage that can be caused by free radicals.

Basil: Today, basil remains a popular herb that can enrich the taste not only of your favorite pasta sauce, but the health benefits and flavor of your favorite spring salad. A very good source of vitamin A, basil contains a unique array of flavonoids that protect cell structures, as well as chromosomes, from radiation and oxygen-based damage.

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Labels: cruciferous vegetables, fruits and veggies, healthy diet, nutrition, Spring 2008