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Seasonal foods to add to your diet this spring

Are you looking to eat more seasonally or do you want to add foods to your diet to improve your health? This short article shares 4 foods that can help and they are in season during March.

Onions and Spring Onions

Vegetables in the onion group can help to protect your body as they are packed with antioxidants which are chemicals that help defend your cells against damage. These antioxidants help to hunt down substances called free radicals that can lead to inflammation, cancer and age-related diseases. Tip: look for fresh ingredients - antioxidants lose their power during cooking! (2)


Mushrooms tend to be a marmite of foods - love them or hate them! Personally I love them and find them so versatile you can add them on toast for breakfast or throw them into an omelette; whether mushrooms are high up on your taste list there is no denying they pack a mighty punch when it comes to health benefits. Mushrooms are a low calorie food rich in vitamins, minerals and antioxidants. Mushrooms are also rich in fibre and contain protein! Including mushrooms into your diet can help reduce the risks to diseases including Alzhemiers, heart disease, cancer and diabetes (3).


You may enjoy adding fresh rosemary to your cooking or enjoy a cup of rosemary tea; there are many benefits to rosemary beyond just the flavour! Did you know rosemary can help with healing? Rosemary is high in manganese that helps the body to form blood clots meaning injuries can heal faster. Rosemary can also help to improve the immune system, help to reduce stress and improve memory and concentration (4).


Garlic is another food linked to medicinal benefits and another member of the onion family. Did you know that the health benefits of garlic actually come from chopping, crushing or chewing the garlic? The health benefits are linked to the sulfur compounds in the garlic. Garlic again is another food that is low in calories, but rich in vitamins including vitamin C and B6 and can help fight the common cold (5).

All of these foods can be enjoyed all year round and added to a variety of meals and recipes - enjoy!

Written by Jade Mottley - Human Nutrition MSc & Sport Science BSc



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