Embracing pastel-colored spreads and tulips this week as we welcome the first official week of spring! Easter brunch calls for a seasonal spread that embracing the foods of the season. Think carrots, strawberries and farm-fresh eggs. Here is the nutritional breakdown of some of our holiday favorites:
1. Carrots: Carrots are a potent source of beta carotene, the precursor to vitamin A. While animal-based foods provide active vitamin A, plant-based foods provide its precursor carotenoids that will require conversion to vitamin A in the body. While vitamin A is intimately linked to vision, immunity and reproductive health, its precursor carotenoids play a unique role as well, particularly as a powerful antioxidant and anti-inflammatory agent.
2. Lamb: Grass-fed lamb provides ample omega-3 fatty acids and B12. B12 is a water soluble B vitamin important for energy metabolism, formation of red blood cells, and maintence of the central nervous system.
3. Eggs: Not only do eggs provide high biological value protein, they contain an array of B vitamins including biotin for healthy hair and skin as well as B12 which protects the nervous system and supports brain health. Eggs are also one of the most concentrated sources of choline. Some of choline’s roles include neurotransmitter synthesis (brain communication) and thus memory and cognition.
4. Asparagus: These green spears are also vitamin K-rich and boast folate, an essential nutrient for moms to-be.
5. Chocolate: Cocoa is a component of chocolate which is packed with polyphenols, a group of antioxidants that fight against free radicals to combat the aging process. The brain benefits from cocoa as well with research demonstrating its ability to elevate our feel-good hormones, dopamine and serotonin.
6. Lemon: Lemons are a natural diuretic thus aid in elimination. They have powerful antioxidant capacity due to the the citric acid that neutralizes free radicals linked to aging and disease. They also aid in the absorption of nutrients by dissociating them from anti-nutrients like phytates and increasing their bioavailbility in the body.
7. Strawberries: When it comes to fruit, berries are the antioxidant superstars, namely strawberries. These delicate fruits should be eaten within 2 days of purchase since research shows that nutrient loss occurs thereafter. Not only are they anti-inflammatory, their polyphenols play a major role in helping regulate blood sugar.Choose strawberries that are firm, plump and have a shiny, deep red exterior. Both underripe and overripe strawberries have been show to have lower vitamin C and phytonutrient content compared to their ripe counterparts.
8. Leeks: Leeks are a source of inulin is indigestible plant polysaccarhides which serve as substrates for fermentation. It allows growth of beneficial intestinal bacteria and production of short chain fatty acids (SCFA) which reduce risk of developing gastrointestinal disorders, certain cancers and cardiovascular disease. One particular SCFA, butyrate nourishes the colonoscytes and protects against colon cancer, improves unwanted inflammation, acts as an epithelial defense barrier, and modulates intestinal motility.
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