Nutrition Spotlight: Spring Vegetables

Given Alberta’s climate, what many consider “spring” vegetables may not appear until the summer! However, after a long, cold winter of hearty soups and heavy meals, the light, green fare of spring is a welcome treat. All of the vegetables here are naturally low in calories, fat and sodium, so feel free to indulge!

Rhubarb

Rhubarb is one of the first crops to be ready for harvest.While technically a vegetable, these crisp, sour stalks are usually used to add tartness to a variety of desserts. When preparing fresh rhubarb, be sure to remove the leaves as they are poisonous!

Rhubarb’s deep ruby colour comes from anthocyanins, the same antioxidants found in berries. There is ongoing research on anthocyanins’ role in cancer prevention, heart health and inflammatory diseases. Although it does not make a difference taste-wise, try to choose the reddest rhubarb when you can!

Rhubarb is also a source of vitamin C and vitamin K, which plays a role in blood clotting.

Asparagus

Asparagus does not typically appear in Alberta until May. A 6-spear serving of asparagus contains about 34% of the Daily Reference Intake (DRI) of folate, a B-vitamin that is good for our heart and brain. Asparagus is also rich in vitamin K and in potassium, which helps to lower blood pressure and maintain muscle function.

In addition, asparagus contains fructooligosaccharides (FOS), which promote the growth of healthy flora in our gut, but may cause some to be a little bit gassy! It also has high levels of lutein and zeaxanthin, antioxidants that promote eye health.

You may have seen white, or even purple asparagus at the store. White asparagus is made by depriving the asparagus of light while it is growing, so that it can’t produce chlorophyll. It is milder tasting than the green variety, but because of the way that it is grown, it is not as nutrient-dense. Purple asparagus is sweeter and lower in fibre than the green variety – get the best of both worlds by looking for green asparagus with purple tips!

Peas

Like rhubarb, peas also have a bit of an identity crisis – though botanically they are a fruit, we cook and eat them as if they are vegetables!

Some people say that you haven’t truly tasted peas until you have had them freshly shelled from the pod. These sweet little guys are packed full of nutrition – a ½ cup serving has 10 times the lutein and zeaxanthin found in asparagus, and more fibre than 1 cup of oatmeal! Peas are also a source of vitamin K, potassium and niacin, a B-vitamin that is involved in metabolism, hormone production and DNA repair.

Salad Greens (Mesclun)

It’s easy to think of salad greens like lettuce, spinach, dandelion greens, mustard greens, radicchio and arugula as simply “filler”, but you may be surprised to find that many greens – even romaine lettuce – are rich in vitamins, minerals and antioxidants. A cup of greens contains over ⅓ of the DRI for vitamin A and over 3000 micrograms of lutein/zeaxanthin, making them particularly good for your eyes. Most are also a source of vitamins C and K, as well as potassium.

Choose darker greens whenever possible, as they tend to have higher levels of nutrients. Better yet, mix-and-match your greens to explore different flavours and textures, while maximizing nutrition!