Baycrest

26 • BrainMatters • Spring/Summer 2022 SUPER SPRING VEGETABLES for a Healthy Body and Mind Spring is the season of renewal and growth, and the perfect time to enjoy the fresh tastes of local produce packed with healthy nutrients for your body and your brain. Fruits and vegetables begin losing nutrients as soon as they're harvested, so sourcing seasonal, local produce means it's fresher, more nutritious and often tastes better, too. Most vegetables are low in calories and high in vitamins, minerals and fibre, but some have added health benefits. Here's a look at five super vegetables available in Ontario in the spring and early summer. Take advantage of the variety and reap the rewards. 1. ASPARAGUS The availability of fresh, local asparagus is a welcome sign that spring has sprung. Green, white or purple, asparagus contains nutrients that can support heart and bone health, as well as folate (important for the nervous system) and iron (to help prevent anemia). A half-cup of cooked asparagus provides about two-thirds of your daily vitamin K requirements, needed for blood clotting. It's also a good source of antioxidant vitamins A and C, and various B vitamins good for cell metabolism. Asparagus is a good source of dietary fibre and rich in the soluble fibre, inulin, a prebiotic that improves digestive health. Steam, sauté or roast asparagus on its own or add to omelettes, pasta and stir fries. 2. SPINACH This dark, leafy green tops the nutrient chart because it's high in iron, potassium, magnesium and vitamins A, K, C, E and B. One cup of raw spinach provides 56 per cent of your daily vitamin A (antioxidant) needs plus your entire daily vitamin K requirements (for blood clotting). These vitamins and minerals are essential to bone metabolism and a healthy immune system. The antioxidants can help reduce the risk of chronic disease and inflammation. Try it raw in a smoothie or salad, add it to soup or pasta, or steam or sauté as a side dish.

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