It has been a long winter, but now that Spring is almost here, it is the perfect time to load up on foods that boost immunity, that are abundant and will help you boost your overall health, strengthen your immunity and lead to natural weight loss. (Of course we also strongly support stealing in some more practical yoga or spinning classes whenever possible.) With the promise of better days ahead, provide these seven superfoods that nutritionists recommend to support immune health and promote weight loss now. Spring is in the air – now is the time to get it on our plates.
Here are the 7 best spring superfoods to add to your plate for immunity, weight loss and overall health
Strawberries are about 50 calories per cup and pack a ton of nutrients [that are] hard to find them all in one food, “says Trista K. Best, MPH, RD, LDN at Balance One Suppments.” “From a nutritional point of view, strawberries are unique in that they provide two grams of soluble and insoluble fiber, ideal for gut health and weight loss,” she said, referring to this study on strawberry supplementation in antioxidant biomarkers in obese adults. with high cholesterol and adding that there is a growing understanding of the link between the gut microbiome and weight loss with each passing year.
We will take it as our official permission to indulge in a slice of chocolate hazelnut and strawberry toast.
Kylie Ivanir, MS, RD, who runs her private practice Inside Nutrition is a big fan of this cross-nutrient vegetable. “Cabbage is great to eat raw because it stores a lot of Vitamin C. When cabbage is cooked, it damages Vitamin C,” she explains. “Cabbage is rich in fiber, which allows greater satiety between meals, and therefore weight loss,” she continues, citing this study. To reap its benefits, eat it raw either in sauerkraut or in salad, says Ivanir.
Below, Ivanir walks us making homemade sauerkraut: “Sauerkraut can be made by thinly chopping a cabbage head, sprinkling the cabbage with salt, and then massaging the cabbage and processing the salt into the cabbage leaves. Cabbage will eventually wither. Put the cabbage in a jar or container and pour the juices released by rubbing the cabbage into the container, ”she explains. “Weigh the cabbage to make sure all the cabbage remains soaked in the juice. Put the lid on the container and leave it in a cool, dark place. Every few hours (during the first 24 hours) push the cabbage down to allow the juices to rise to the top. Ferment the cabbage for three to 10 days and then store the sauerkraut in the refrigerator after the fermentation process is done. ”
“Asparagus is low in calories, but rich in many nutrients and water content. “Just one cup of asparagus provides 40 calories,” says Allison Gregg, RDN, LD / N, Nutrition Consultant at Mom Loves Best. “Asparagus also has a high fiber content at almost 4 grams of fiber per cup. This makes it an excellent component of any meal as it will help you feel satisfied after eating.”
“Asparagus is rich in prebiotics, which act as fertilizer for good bacteria in the gut. “Supporting anti-inflammatory bacteria optimizes our microbiome, and therefore a healthy metabolism and weight loss,” adds Ivanir. In addition to its slimming properties, research shows that asparagus can also reduce high blood pressure.
This dark leafy green is worth making friends with in the spring – and any time of year for that matter. (Especially when it comes in the form of this green cabbage salad with roasted cauliflower and spicy rice).
“Kale contains a variety of vitamins, minerals and plant ingredients that make it essentially a source of youth and weight loss,” says Best, citing this study on the nutritional benefits of cabbage. “Kale is very low in calories per pound making it an ideal base for any salad or smoothie as it will add most without excess calories. “This will help in weight loss efforts as the intestinal extension receptors are activated giving a feeling of satiety without extra calories,” she adds.
Ah, the simple breakfast of half a grapefruit with a sprinkling of sugar and the now elusive bowl of Grapes. So satisfying and soothing to the soul. It turns out that your body is just as happy as your soul every time you feed it grapefruit as well.
“You can not go wrong with fruits, especially with a citrus rich in nutrients like grapefruit. “Grapefruit consumption is associated with higher intakes of vitamin C, magnesium, potassium, dietary fiber and improved diet quality,” says Jorg Wijnen, RD and Author. Website: showing this research. “Its low energy and high nutrient density make it an ideal food for weight loss.”
For more about grapefruit, see how this nutritional star can protect your immune system and lower your risk of disease.
6. Broccoli or broccoli
“Broccoli contains sulforaphane, which is an antioxidant that helps fight cancer and improve the inflammatory landscape of your body,” comments Ivanir. “Even better are broccoli, which has about 10 times more sulforaphane than broccoli alone. “Sulforaphane allows the body to be more successful with weight loss because it is in an anti-inflammatory state,” she explains.
Personally, we think no snack is better than a few slices of broccoli stalk with a light sprinkling of salt. Simple = better, friends.
“Arugula is a leafy green full of vitamins and fiber. Arugula acts as a more nutritious choice for standard iceberg lettuce. “Just one cup of arugula provides only five calories,” says Gregg. “That makes it the perfect food for a large serving size for a small number of calories.”
Gregg salad recipe? Use arugula as a base with mixed tomatoes, cucumbers and avocados, she says. Try it with a sprinkling of sunflower seeds for a little salt and maple-Dijon vinaigrette. Or, go the pizza route Gregg suggests and use the arugula as a topping with mushrooms and tomatoes.