What to Eat This Spring: Superfoods That Nourish from the Inside Out
Spring Superfoods to Add to Your Plate
By: Roxane Shymkiw
Who else is excited about the arrival of spring? With longer days and warmer weather, spring is the perfect time for renewal and rejuvenation. It’s an ideal moment to reassess our eating habits, and by focusing on seasonal, local produce, we can optimize our nutrition. This season also offers an opportunity to introduce new foods into our daily routines that will help boost energy, enhance mental clarity, and strengthen our immune health.
Which new foods? Let me introduce you to ‘Superfoods’. What exactly is a superfood? Mostly, it’s a trendy word that describes food with a high nutritional value, but these nutrient-dense foods boast an impressive list of vitamins, minerals, antioxidants, and other compounds that are recognized for their potential to promote health by improving immune function, reducing inflammation, and promoting metabolic health.
While there are many natural whole foods that promote health, it is important to remember that variety is the key to a healthy diet. Although no single superfood can provide all the nutrients the body needs, including superfoods in a diet that is rich in fruits, vegetables, lean proteins, and healthy fats, allows the body to fully take advantage of all the potential health benefits of these superfoods.
Here are some nutrient-dense foods that we think have earned the title of ‘Superfood’.
Quinoa
A whole grain packed with vitamins, minerals and protein.
Contains all nine essential amino acids that the body can’t produce.
High in fibre with antioxidant and anti-inflammatory properties that support gut health.
Add quinoa to your diet: Spoon cooked quinoa into soup or toss on salads.
Chia seeds
High in protein and fibre which can help stabilize blood glucose levels and support a healthy gut.
Rich in magnesium, iron, and zinc for energy and a healthy immune system.
Add chia seeds to your diet: Toss a spoonful into overnight oats or a smoothie.
Avocado
Rich in healthy polyunsaturated and monounsaturated fats that have been shown to reduce the risk of heart disease and support blood pressure regulation.
High in soluble fibre which can help to balance cholesterol levels.
Add avocado to your diet: Top sourdough toast with mashed avocado, a pinch of sea salt, chili flakes, and drizzle of extra virgin olive oil.
Spirulina
Nutrient rich blue-green algae with antioxidant and anti-inflammatory properties that may help to reduce blood pressure, regulate blood sugar, and benefit overall metabolic health.
A good source of protein, iron, omega-3 and omega-6 fatty acids.
Add spirulina to your diet: Make a simple vinaigrette of spirulina, avocado, extra virgin olive oil, and lemon or mix into smoothies.
Raw cacao powder
Cacao beans are one of the most nutritious plants on earth.
Raw cacao is minimally processed so it retains most of the nutrients compared to cocoa powder which is highly processed.
Raw cacao contains high levels of magnesium and is a good source of iron which supports brain health and energy.
Add cacao to your diet: Sprinkle over yoghurt or mix a spoonful into your morning coffee.
Turmeric
Has long been used for its potential health benefits to address joint pain and symptoms of digestive, skin, and respiratory disorders.
Its active ingredient, curcumin, has anti-inflammatory and antioxidant properties.
Supports the digestive system by potentially stimulating digestion and strengthening the gut lining.
Add turmeric to your diet: Sprinkle on vegetables before roasting or mix with warm milk for a golden latte.
Açai berry
Contains over 12x the antioxidant content of blueberries.
Loaded with vitamin A and phytonutrients that help protect cells from damage.
Contains anthocyanins that provide anti-inflammatory effects which may help protect against oxidative damage that can lead to chronic conditions.
Add açai to your diet: Add it to smoothies or mix it into yoghurt.
On Sunday April 13th, 2025, No Shoes Nutrition will be hosting a cooking class that will explore all the benefits of these superfoods and demonstrate ways to incorporate them into your snacks and meals. Join us as we taste-test each of the superfoods before diving into new recipes to show you how to incorporate these foods into your daily routine. Discover how easy and delicious it can be to fuel your body with the best nature has to offer!
Full class details in the link: https://www.eventbrite.ca/e/spring-into-wellness-cooking-with-superfoods-tickets-1295298575909
References
de Almeida Magalhães, T. S. S., de Oliveira Macedo, P. C., Converti, A., & Neves de Lima, Á. A. (2020). The Use of Euterpe oleracea Mart. As a New Perspective for Disease Treatment and Prevention. Biomolecules, 10(6), 813. https://doi.org/10.3390/biom10060813
Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092
Khalid, W., Arshad, M. S., Aziz, A., Rahim, M. A., Qaisrani, T. B., Afzal, F., Ali, A., Ranjha, M. M. A. N., Khalid, M. Z., & Anjum, F. M. (2022). Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food science & nutrition, 11(1), 3–16. https://doi.org/10.1002/fsn3.3035
Trotta, T., Porro, C., Cianciulli, A., & Panaro, M. A. (2022). Beneficial Effects of Spirulina Consumption on Brain Health. Nutrients, 14(3), 676. https://doi.org/10.3390/nu14030676
