5 Seasonal Foods to Maximise Nutrition this Spring
Supercharge your seasonal veg with maximum nutritional impact
March’s seasonal vegetables are perfectly suited to what the body needs, packed with detoxifying compounds, fibre for gut health, and vitamins to support inflammation, immunity and energy production. Eating seasonally means fresher produce, better flavour, and higher nutritional value. But here’s the secret, it’s not just about what you eat, but how you eat it. Common mistakes, like boiling vegetables until they’re mushy, can strip away key nutrients, while pairing the wrong foods together can reduce absorption.
Here are the top 5 seasonal foods to eat to boost your health this March:
Rhubarb
The Benefit: High in vitamin K and polyphenols, supporting bone health and blood clotting.
How to Prepare: Make a healthy crumble with oats, honey, and cinnamon.
Bioavailability Boost: Pair with calcium-rich dairy (like yoghurt) for better vitamin K absorption.
Spring Greens (young cabbage plants)
The Benefit: High in vitamin C, to support your immune system and a good source of folate (B9) and iron, supporting red blood cell production and energy levels.
How to Prepare: Lightly sauté with garlic and olive oil or toss into stir-fries.
Bioavailability Boost: Combine with vitamin C-rich foods (like lemon juice) to improve iron absorption.
Chicory
The Benefit: A natural prebiotic rich in inulin, supporting digestion, blood sugar control, and immunity.
How to Prepare: Enjoy grated into salads or an Italian-style dish with fava beans.
Bioavailability Boost: Pair it with fermented vegetables (kimchi, sauerkraut), or prebiotic-rich foods such as garlic and onions to nourish your gut microbiome, promoting better digestion.
Leeks
The Benefit: A great source of prebiotics, which support gut health and digestion.
How to Prepare: Use in soups, stews, or sautéed in olive oil as a side dish.
Bioavailability Boost: Pair with healthy fats like olive oil or avocado to aid the absorption of fat-soluble vitamins, and consume with fibre-rich foods to support overall gut health.
Cauliflower
The Benefit: A good source of antioxidants and rich in sulphoraphane, both of which are ant-inflammatory and can help reduce biomarkers for inflammation.
How to Prepare: Roast, steam, or blend into soups and mashes.
Bioavailability Boost: Pair with turmeric for enhanced anti-inflammatory benefits.
Foods to avoid eating together
Some everyday foods or drinks can actually have more negative effects than we may think. Drinking tea with your iron rich leafy greens can reduce the absorption of iron. The tannins (a type of polyphenol in leafy greens) bind to the iron, and inhibit absorption.
Another mistake is eating too many whole grains with red meat or other foods high in zinc. The high phytate in whole grains can reduce the absorption of zinc.
Eating seasonally in March provides a wealth of nutrients that support immunity, digestion, and energy production. By pairing the right foods together, you can enhance nutrient absorption and maximise health benefits. Focus on incorporating a variety of seasonal vegetables whilst being mindful of food combinations that could hinder nutrient uptake. Making small adjustments to your diet can have a significant impact on overall wellbeing.
Written by Ann Garry, Qualified Nutritionist, CEO & Co-founder of Health Coaches Academy