Nutrition Through the Seasons: Spring Foods

Put that spring back into your step through seasonal foods! This post will help you understand the importance of fresh, Spring foods and teach you where to begin. Also, an exciting announcement you won’t want to miss at the end!

While the cold winter months start to dwindle, our bodies (and nature in general) are preparing for renewal and growth. Seeds are planted and the dull days of winter are fading away. This is a time when we start to become more active again, days become longer, and we get outside more. It’s also a time when planting seeds and gardening begins, and fresh produce becomes more available. Our bodies are geared towards the foods that each season brings, and Spring foods play a critical role in health and well-being.

The types of foods that pop up during the Springtime are lighter, more refreshing than the heavier and richer foods of winter. And just like the “Spring cleaning” we do in our homes to declutter and refresh them; our bodies crave the same. The fresh fruits and vegetables of Spring support the body in its “cleaning and decluttering” process, especially from the toxins that built up over the winter months.

What types of toxins do we encounter?

The word toxin is a broad word and is generally used in describing something that can cause harm to the body. Environmental pollutants, which are toxicants (poison made by humans or put into the environment by human activities) are outside of the body and referred to as exogenous toxicants. These are present at variable levels in the air, drinking water, and food supply. Heavy metals, organic pesticides, drugs, and industrial materials fall into this category. The human body, bacteria, plants, and animals also make toxins. The toxins that are produced by the human body are considered endogenous toxins, meaning that they’re internally produced. These internally produced toxins are produced from the various chemical and enzymatic reactions occurring within us. Endogenous toxins include ammonia, carbon dioxide, and free radicals.

What happens when these toxins build up in our body?

Between the natural endogenous toxins (the ones that our bodies create) and the near-constant exposures we encounter from our environment (exogenous), the body can become overburdened and the system that we use to clean out these toxins (our detoxification system) can become too clogged up and work less efficiently. When the body is overloaded with toxins, they cannot be eliminated from the body as quickly, slowing down cellular function, which ultimately slows down the function of your body in all systems. The majority of the toxins we are exposed to are also fat-soluble, meaning that they can get into tissues and remain there for many years. This also allows for toxins to continue accumulating. The toxic overload is when symptoms and chronic disease begin to appear, including (but not limited to):

• Fatigue

• Brain fog

• Difficulty sleeping or insomnia

• Indigestion and other GI upset

• Food cravings and weight gain

• Low libido

• Skin issues (eczema, acne, rashes, etc.)

• Joint or muscle pain, weakness

• Headaches

• Hormonal disturbances (especially for females)

• Water retention

• Bad breath

• Sinus issues

• Abnormal pregnancy outcomes or fertility problems

• Atherosclerosis

• Mood swings

• Chronic fatigue syndrome

• Cancer

• Chronic immune system depression

• Fibromyalgia

• Increasing chemical sensitivities and multiple chemical sensitivities

• Kidney dysfunction

• Learning disorders

• Memory loss

• Mineral imbalances (especially zinc and calcium)

• Increased sensitivity to odors, medications, etc.

• Panic attacks

• Recurrent or nonresponsive yeast infections

• Tinnitus

There are many reasons by the body may not be efficiently clearing toxins outside of an increased exposure to toxins, including (but not limited to):

• Chronic constipation (the body is unable to excrete toxins in the stool)

• Deficiency in specific nutrients

• Eating a nutrient-poor diet

• Chronic stress

• Having a chronic disease

• Experiencing excessive inflammation

• Lack of physical activity

• Inadequate and non-restorative sleep

• Genetic reasons

How do we get rid of these toxins?

First and foremost, it’s important to be aware of your exposures and reduce environmental exposures as best as you can. One way of doing so is by eating in-season foods as much as you can (these foods, especially if organic and local, have peak nutrition and involve less chemicals and sprays). Eating seasonally typically involves more plants in the diet, which help provide the body with the nutrients, phytonutrients, and bioactive compounds to support our natural detoxification system. This ultimately helps the body appropriately reduce the presence of toxicants and lower the toxic burden.

The body has a complex and integrated system that converts the fat-soluble toxins to water-soluble molecules, allowing excretion of these molecules through renal (kidney) or biliary (liver) routes.There are three phases to this process. The first two phases involve metabolizing enzymes while the third phase involves transporters. The liver, GI tract, lungs, and kidneys are where toxin-metabolizing enzymes are predominantly expressed, however most cells have some detoxification capacity.

The Detoxification Process

Phase I: Bioactivation

Phase I enzymes transform the fat-soluble toxins into a more water-soluble form. This reaction can be even more damaging to tissues, but antioxidants (which are highly abundant in various fruits, vegetables, herbs, spices) can help protect against any damage.

Phase II: Conjugation

The results from phase I are often more reactive (and potentially more toxic), and therefore this phase (phase II) converts the phase I results to a non-toxic, water-soluble molecule as soon as possible with Phase II conjugation enzymes. Phase II reactions use a large amount of energy and require an abundance of cofactors for support (these include many nutrients and phytonutrients).

Phase III: Transport

During this phase, the now water-soluble toxins are transported by transmembrane proteins. The water-soluble toxins are exported from the cell to circulation for eventual elimination by the kidneys or they’re exported into the bile and then excreted via the feces.

Where do Spring foods come into play?

Spring is a traditional time for cleansing and rebooting our systems, and nature just so happens to provide us with the tools to do so. Some of the most common foods in season during this time include:

• Apples

• Apricots

• Asparagus

• Avocados

• Bananas

• Broccoli

• Cabbage

• Carrots

• Celery

• Collard greens

• Garlic

• Kale

• Kiwifruit

• Lemons

• Lettuce

• Limes

• Mushrooms

• Onions

• Parsnips

• Peas

• Pineapples

• Radishes

• Rhubarb

• Spinach

• Strawberries

• Swiss Chard

• Turnips

• Eggs

• Chives

• Cilantro

• Mint

• Basil

• Dill

• Oregano

• Lemon Balm

• Fennel

• Sage

• Rosemary

• Dandelion

*Those in bold are more specific to the time of year

These foods that are in season during Spring help support the detoxification process through multiple mechanisms, especially the Phase II step, which is a very critical step. The foods listed above are rich in phytonutrients, bioactives, and antioxidants. The antioxidants activity supports Phase I specifically, whereas the phytonutrients help regulate Phase I and II enzymes and Phase III proteins. Phytonutrients are substances produced by plants to protect themselves against viruses and bacteria. These substances also provide color, aroma, and flavor to food. Antioxidants are molecules that slow or prevent damage to the cells from oxygen. These are a type of phytonutrient and are involved in color pigments of fruits and vegetables. The deeper the color of the fruit or vegetable, the more powerful the antioxidant.

Overall, the role of nutrition in supporting the detoxification process is one that is crucial. Proper nutrition provides support for energy production, protein production for new enzymes, and support for the excretion of toxins. Quality water, high-quality protein, complex carbohydrates, energy-supportive fats (especially medium-chain triglycerides), and a variety of colorful organic produce are necessities. Eating in-season foods this Spring is one impactful step that you can take to support your body!

Exciting News! I am teaming up with Sutton Ridge Farm to help bring a hands-on learning experience to better your wellness knowledge AND your health with Wellness Walks at the Farm. This series occurs one time a month starting May-August. Each month highlights a guest speaker to help broaden your knowledge to support your health, and you will receive take home materials, sampling, prize drawings, and opportunities to purchase products! Your health is in your hands.



Sources:

The Role of Detoxification in the Maintenance of Health. Metagenics Institute. https://www.metagenicsinstitute.com/wp-content/uploads/2018/07/MET2221-Detoxification-Research-Review_MI.pdf

The Detox Food Plan Comprehensive Guide. The Institute for Functional Medicine.

Hodges RE, Minich DM. Modulation of metabolic detoxification pathways using foods and food-derived components: a scientific review with clinical implications. J Nutr Metab. 2015; 2015:760689. http://dx.doi.org/10.1155/2015/760689.