Top 10 Nutrients To Help You Thrive This Spring by Emma Newlyn

Humans have eaten seasonally for thousands of years. We literally evolved to eat the food that is growing around us. Somewhere along the way however, us humans began importing foods and eating nutrients out-of-season, which has a bigger impact upon the body than we may have realised.

From season-to-season, our bodies require different nutrients, and nature always gives us exactly what we need, when we need it. In Summer for example, foods high in antioxidants help protect us from sun damage, whilst Winter foods such as elderberries and rosehips support the immune system. Animal foods are some of the most nutrient-dense foods on the planet and are a staple year-round, providing us with the raw materials to support a healthy body all year long.

When Spring arrives, it’s time to support detoxification and rejuvenation of the body. Spring is nature’s true ‘new year’ - despite what traditional dogma may have you believe, the real ‘new year’ doesn’t start on January 1^st amidst the dark and cold of mid-Winter, it starts on the Spring equinox, when the world comes back to life. If you haven’t felt motivated to stick to your ‘new year’s resolutions’ throughout January and February, it’s not surprising, as the low levels of sunlight and colder temperatures are more conducive to supporting us through hibernation, rather than encouraging us to take on new challenges and adopt new habits. As the days grow longer and warmer however, our bodies are naturally more inclined to shift towards a more enlivened, enthusiastic, energised and motivated state, and it becomes much more realistic to think about creating new intentions for the seasons ahead.

Detoxification is important at this time of year as traditionally, throughout winter, we would have spent long stretches of time in stillness, consuming heavier foods, and not engaging in activities that naturally support detoxification, such as sweating. This is completely natural; we have evolved to shift how we live and eat throughout the seasons. Today, Winter also brings with it more time spent indoors (where air can become seriously polluted), less opportunity for the body to absorb vitamin D which supports detoxification, as well as celebrations like Christmas, which often see us consuming foods we might otherwise avoid, making Spring an even more important season to focus on detoxing. Especially if you spent lots of time ‘hibernating’ and resting over Winter, bringing in movements such as jumping or rebounding can be particularly helpful when it comes to detoxification, as they stimulate the flow of lymph through the body, which helps eliminate toxins.

So, to support you help your body kick-start the energy cultivation and detoxification processes as you roll into Spring, we've made a list of the top 10 nutrients you need during this season and why, as well as listing the best UK food sources:  

1.) Vitamin D: After a long Winter with low levels of sunlight which the body cannot make vitamin D from, it’s likely your levels may be a little low. Vitamin D is vital for the immune system, fertility, brain health, and maintaining healthy bones, amongst many other important aspects.

Best sources: oily fish, liver, egg yolks.

2.) Zinc: We need zinc for immune health and metabolism, as well as our sense of smell and taste. Whilst we focused on zinc for immune health in Winter, it’s also important in Spring because zinc is key in the formation of stomach acid and bile. Stomach acid aids us in properly breaking down and digesting food, and bile plays an important role in detoxification, especially detoxification of hormones, preventing issues such as estrogen dominance, as well as supporting the elimination of heavy metals.

Best sources: Oysters, beef, dairy, chicken.

3.) Iron & vitamin C: Whilst Winter was all about hibernation, Spring invites us to start moving more and using our energy stores. This is where iron becomes important, as low iron levels can leave us feeling fatigued and depleted. Optimal iron levels allow us to feel energised, strong and vital, and consuming vitamin C rich foods alongside iron aids absorption even more.

Best sources: Beef spleen, red meat, liver. Consume with vitamin C rich seasonal foods such as broccoli, watercress, wild garlic or rhubarb.

4.) Bitters: When Spring arrives, naturally detoxifying plants such as nettle, dandelion and cleavers sprout around us in the UK, giving us a clue that it’s time to focus on supporting detoxification this season. Bitter greens aid in the secretion of digestive juices, which break down food, aid digestion and promote detoxification.

Best sources: Dandelion leaf, rocket, watercress

5.) Selenium: Selenium plays a crucial role in thyroid function, and research shows that thyroid health fluctuates seasonally, with poor thyroid function occurring mostly in Winter. As we emerge out of Winter, supporting the thyroid is key in helping us feel more energised. Selenium also binds to heavy metals like mercury and prevents them from being absorbed by the body.

Best sources: Organ meats (especially kidney), seafood, red meat, chicken

6.) Omega 3s: Even though the weather may not be hot yet, it’s likely our bodies are a pretty dehydrated after a Winter of central heating and likely not consuming enough electrolytes. Omega 3s help to deeply hydrate the body, as well as reducing inflammation, protecting the brain, and promoting a better balance of omega 3 to omega 6 ratio.

Best sources: Oily fish, oysters, hemp seeds, egg yolks, grass fed meat

7.) Magnesium: Although we may think of it as a mineral that aids relaxation, magnesium is actually essential for the production of ATP, the body’s currency of energy. There are hundreds of symptoms linked to magnesium deficiency, and many of our foods today are lower in magnesium than they should be, due to soil depletion, so it’s beneficial to consume foods high in this nutrient and possibly to supplement too.

Best sources: Dark leafy greens, cacao, oily fish, avocado

8.) Quercetin: if you experience seasonal allergies like hay fever or histamine intolerance, quercetin is a nutrient you may want to boost in your diet, as it prevents immune cells from releasing histamines, which are chemicals that can cause allergy-like symptoms.

Best sources: Red onion, apples, parsley. We’ve also had a lot of feedback from many of you who have used our Beef Organs to successfully help with histamine intolerance.

9.) B vitamins: These vitamins are vital for energy production, sugar metabolism, detoxification and mental clarity. When we become stressed or if we engage in physically demanding activities, this can deplete the body of B vitamins. Vitamins B1 and B6 are particularly important for digestive health, whilst B9 and B12 support a healthy pregnancy.

Best sources: Beef liver, beef organs, oysters, red meat

10.) Iodine: Another nutrient that supports the thyroid, iodine helps the thyroid gland make the hormone thyroxine. Symptoms of low iodine can include fatigue, weight gain, thinning hair, dry skin and feeling colder than usual. As we move into Spring, foods high in iodine naturally become more available.

Best sources: Eggs, raw milk, oysters, fish, seaweed

Written by Emma Newlyn

Emma is a health and nutrition coach who specialises in blending ancient wisdom and modern health techniques to help people feel well inside and out.Emma brings over 12 years of experience in the health industry to Ape Nutrition, and specialises in answering your nutrition and supplement questions, and creating articles on many different areas of wellbeing.