Spring Greens Are Good For You
Pile your plate high with healthy fresh greens to help strengthen your immune system as well as boost your vitality and energy
EAT YOUR GREENS “Clinical evidence demonstrates that the herb Feverfew can reduce the frequency and severity of migraines,” says Dr Dick Middleton, Director of the British Herbal Medicine Association ( WWW.BHMA. INFO). “But check the label to ensure you’re buying the dried herb and take it on a daily basis to see an improvement,” he adds. Try Healthspan Feverfew Migraine Relief Capsules (£14.95, 60 Capsules, WWW.HEALTHSPAN.CO.UK). An ice pack or cold wrap can also be effective at numbing the pain.
SPRING GREENS Although the term “spring greens” can mean any greens in season at this time of year, it also refers to a cultivar of Brassica oleracea, which is widely available in shops now. Similar to wild cabbage, it is rich immuneboosting via vitamin C, and vitamin K, folate and fibre. Simply steam or blanch and serve.
NETTLES
It may sound bonkers, but young nettles are a fantastic ingredient. Free, and full of vitamin C and iron, they are worth a try. Find a crop far from traffic fumes, put on gloves and pluck the tips – the first 4 or 5 leaves. Wash and cook in boiling water for 2 minutes. Make nettle soup or add to risotto, pesto or stew. Now is the time to do it because by May, the leaves are too tough.
ROCKET
Also known as arugula, this peppery leaf has been grown as an edible herb in Italy since Roman times. It is nutrient dense, containing vitamins A, C and K, as well as calcium, folate, potassium, phosphorus and magnesium. No wonder studies suggest it could help to prevent cancer.
ASPARAGUS
Just coming into season, these delicious green tips are wonder ful as a starter, atop a warm salad or as a side dish. Asparagus is rich in vitamins A and C, which increase immunity, as well as bone strengthening vitamin K and calcium, and mood and energy boosting folate. There is also some evidence that asparagus can reduce inflammation, boost heart health and digestion and help to ease a hangover. Lightly steam and serve.
SPINACH
Follow Popeye’s lead and eat spinach because it is rich in potassium, calcium, magnesium, phosphorus, folate and vitamins A, C and K, and has been shown to enhance mental focus. Because it can potentially contain traces of DDT, only buy organic spinach.
BROCCOLI
It might not be exotic, but good old broccoli is a nutrient powerhouse. A portion has twice the vitamin C of an orange, boosting our immunity, and almost as much calcium as milk (and in a much more absorbable form), thus strengthening our bones. On top of that, studies suggest its antioxidant content helps to prevent cancer. It’s also a good source of fibre, folate and vitamins A and K. Lightly steam and enjoy.