health & wellness
Take inspiration from the season: Indulge in an appetizing array of springtime vegetables to bolster your health, improve your vitality and increase your energy. Vegetables such as asparagus, peas and artichokes have wonderful health and anti-aging properties, making them a valued and tasty addition to the dining table.
Amazing asparagus
One of the first vegetables to break through the dormant winter soil, asparagus is a true sign that spring has sprung. Delicate and mild, this member of the lily family is actually related to the pungent onion and garlic. The skinny green spears reap remarkable benefits.
Did you know asparagus may slow down the aging process? It contains a significant amount of glutathione, an antioxidant and immune system booster heralded for its anti-aging properties. This delicious vegetable is also an excellent source of folate (also known as folic acid), a member of the vitamin B family. Folate aids in the production and repair of DNA tissues, helps the body maintain healthy red blood cells and can prevent the onset of anemia. Asparagus also contains iron and potassium, which will keep your energy level flowing throughout the day.
Asparagus features other benefits as well. As we get older, stiff and sore joints can derail even the best intentions to exercise. The padding between our joints wears down and osteoarthritis can set in. But the vitamin K in asparagus helps reduce inflammation and pain, and also helps develop and maintain bone density. In addition, the vitamin C in asparagus not only fights colds, but helps to lessen cartilage breakdown and repair connective tissue.
In California, asparagus is harvested in March and April. Tender young spears are perfect for munching raw like a carrot or chopped in a salad. Larger, more mature spears are best when steamed, grilled or roasted with a light coating of olive oil.
Perfect peas
These emerald jewels are low in fat and high in healthy nutrients. One cup of peas has fewer than 100 calories and is chock full of protein, fiber and micronutrients, making peas one of the most nutritious members of the legume family. Peas pack a high-level punch of antioxidants and anti-inflammatory properties that not only strengthens your immune system, but helps prevent wrinkles, Alzheimer’s and arthritis.
Peas are a good choice if high cholesterol and diabetes are of concern: The niacin in peas reduces the production of triglycerides, helping to lower bad cholesterol, and the high amounts of fiber and protein slow down the digestion of sugar, while the fiber also helps prevent constipation.
When it comes to quality, fresher is better. Peas have an innate sweetness, but over time, their natural sugars transform into starch and the further the time from when peas are picked, the starchier they become. Refrigeration slows down this process, but it’s best to eat them as soon as you can.
Awesome artichokes
The tough and pointy exterior of the artichoke can make it a bit intimidating, but once you get to the heart, you’ll discover this enticing vegetable holds many nutritional rewards. Full of folate, dietary fiber and vitamin C, artichokes also make the USDA’s list of the top 20 most antioxidant-rich foods. And, like asparagus and peas, they are a great source of vitamin K.
Artichokes are at their peak from March through June. Look for firm, dark green globes with tightly closed leaves. The heavier the ‘choke, the fresher it will be.
Beyond the plate
Just as the sun stimulates growth in nature, it also stimulates health in humans, and our bodies produce vitamin D when exposed to sunlight. Vitamin D is essential for the absorption of calcium; plus, recent studies indicate it may also help with muscle recovery, including the prevention of aches and soreness. Just 15 to 20 minutes of sun is all you need to enjoy a week’s worth of vitamin D, so set your timer, step outside and indulge yourself with a little “feel good” dose of sunshine.
Jeannie Solomon is a wellness coach and certified chef at the Peninsula JCC in Foster City.