Foodwhisper: 7 Spring Superfoods

Spring is a time of awakening – of nature, body, and spirit. After winter, when we often eat more calorie-rich and fatty foods, spring is the perfect moment for internal cleansing. And you don't have to drink expensive juices or buy detox tablets – simply reach for the right foods that are now in season. We present to you seven spring foods that are not only delicious but also true natural medicine. And the best part is – you can get them at the local market!

Radishes – small pink health bombs

Radishes are often just a decoration in salads, but they actually hide incredible nutritional power. One cup of radishes (about 100 g) contains a third of the recommended daily amount of vitamin C – this means around 29 mg. Vitamin C is crucial for the immune system, skin health, wound healing, and fighting free radicals.

That's not all. Radishes also contain enzymes that help in breaking down toxic compounds. If you combine them with broccoli, they further help the body absorb beneficial nutrients from it more effectively. By the way, radish leaves are not to be thrown away – they contain more vitamin C, calcium, and even protein than the radish bulb itself! You can make a great pesto out of them.
Arugula – for strong bones and muscles

Arugula, this slightly spicy leafy green, is full of magnesium. Just 40 g of arugula (one handful) contains around 15 mg of magnesium, which is essential for over 300 biochemical reactions in the body. It ensures healthy bones, strong muscles, nerve function, and energy release from food.

Additionally, arugula contains glucosinolates – natural plant compounds known for their anticancer properties. Arugula can be added not only to salads but also to sandwiches, soups, pasta, and even pizza.
Spring Onions – natural antihistamine

Spring onions or chives are not just a spice – they are a true natural pharmacy. They contain quercetin, an antioxidant that acts as a natural antihistamine (helps alleviate allergy symptoms such as sneezing, itchy eyes, or a stuffy nose). Moreover, quercetin has been proven to lower blood pressure and reduce the risk of heart diseases.

According to a study published in the Journal of Nutrition, a daily intake of 500 mg of quercetin can reduce systolic blood pressure by 5 mmHg – which is comparable to some blood pressure medications.
Asparagus – for bones, liver, and... against hangover

If you have access to fresh homegrown asparagus, you are on the winning path. 150 grams of asparagus cover 70% of the daily need for vitamin K – a key vitamin for healthy and strong bones, as it aids in calcium binding. Additionally, asparagus also contains vitamin A, which boosts the immune system and maintains healthy mucous membranes.

Interestingly, asparagus contains substances that protect the liver and accelerate alcohol breakdown – hence they are also known as a natural aid against hangovers. A study published in the Journal of Food Science showed that asparagus extract can reduce the effects of alcohol and protect liver cells.
Peas – small but full of vitamins

Peas are one of the most underrated vegetables. However, they have one catch – they are available fresh for a very short time, usually two to three weeks in the season. 150 g of fresh peas contain 66 mg of vitamin C, which is more than 70% of an adult's daily requirement. Vitamin C not only boosts immunity but also helps in collagen formation, crucial for skin and joints.

Moreover, peas are an excellent source of thiamine (vitamin B1), which plays a vital role in brain and nerve function and influences mood. Thiamine deficiency is linked to poor memory, irritability, and depression.
Lettuce – not just iceberg

Although lettuce is often seen as a filler, it actually contains a wealth of beneficial nutrients – provided you don't opt for iceberg lettuce, which has a high water content and very few nutrients. Instead, go for soft-leaved lettuces such as romaine, arugula, lamb's lettuce, or endive. These contain antioxidants like lutein and zeaxanthin, which protect the eyes from harmful UV rays and free radicals.

Leafy greens also contain folate (vitamin B9), which is particularly important for women of reproductive age and during pregnancy, as it prevents neural tube defects in the fetus.
Spinach – for strength, immune system, and good exercise

It's no coincidence that Popeye ate spinach. The array of benefits this leafy green vegetable offers is almost incredible. Spinach is rich in vitamin C, vitamin K, iron, folate, and betaine – a compound that promotes muscle formation and enhances physical performance. In a study conducted at the University of Memphis, individuals who regularly consumed betaine improved their athletic performance by up to 10%.

Additionally, spinach contains lutein and zeaxanthin, which prevent macular degeneration – a retina damage that can lead to vision loss, especially in older adults.

Nature knows what it's doing

Spring is not only a time for cleaning the house but also for cleansing the body. And how do we do that best? By consuming seasonal foods rich in vitamins, antioxidants, and fibers.

While superfoods may seem to come from exotic places like the Andes, Himalayas, or Amazon, the truth is much closer – at your local market. Radishes, asparagus, arugula, peas, lettuce, onions, and spinach are local, accessible, and powerful allies for your health.

So: in spring, eat as many fresh, local foods as possible and with every salad, handful of peas, or plate of asparagus, do something good for yourself. Because the real superfood is not the one in packaging but the one that grows in the earth you trust.