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 1st 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.) B9 (Folate): This nutrient is central to your body’s ability to detoxify, since it plays a key role in methylation. Methylation is a critical component of phase 2 detoxification, especially when it comes to detoxifying heavy metals like lead, cadmium, mercury and arsenic. If you have an MTHFR genetic mutation, your body may not be able to methylate as efficiently as it needs to, so consuming extra folate in its active form is important. A significant portion of the folate found in Beef Liver is already naturally methylated into 5-MTHF; the form your body can readily use effectively.
Best sources: Beef Liver, eggs, leafy greens
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.) B12: Alongside B9, B12 is important for detoxification and energy production by helping to neutralise toxins, process hormones like estrogen, deactivate histamine and clear environmental toxins through methylation. Without enough B12 we may also feel low, tired and lethargic. Poor gut health or a low intake of B12 can lead to low levels of it, so as well as focusing on improving your gut health, be sure to consume plenty of B12-rich foods.
Best sources: Beef Organs, Beef Liver, 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
3 Bonus Foods For Spring Health
Beef Organs For Allergy Support
If you experience histamine intolerance or seasonal allergies, including sources of DAO can help calm and reduce symptoms. Sprouts such as pea shoots and mung bean sprouts which are more suited to Spring growing are rich sources of DAO. Kidney, which is included in our Beef Organs capsules, is also a significant source of DAO and we’ve seen it help a lot of customers deal with their allergies.
“I bought these hoping for an overall boost, and as nutritional support when I don't have access to fresh organs. However, I've found they also serve as an anti-histamine support! After realising I have histamine issues I did some research on whole food support, to find that beef organs have DAO, an enzyme necessary for the production of the body's own anti-histamine response. I hadn't opened the bottle before learning this, because I wanted to try some other supplements on their own first. Now I have taken two capsules with every meal for a couple of weeks, and notice a huge difference - if I forget, I notice while I am eating or shortly thereafter. I am thrilled to have found a whole food ally for these specific issues, and excited to see what else it can support in my body!”
Stewed Apple For Gut Health & Allergy Support
Apple skins are rich in both pectin and quercetin, helping to heal the gut and reduce issues linked to histamine intolerance, like congestion, brain fog and skin rashes. Gently steaming or stewing apples with their skins helps retain the quercetin and promotes the release of pectin - serve with grass fed yoghurt and a pinch of cinnamon, or mix into a smoothie with our grass-fed colostrum and collagen for extra gut support.
Nettle Leaf For Iron, Detoxification & Allergies
Nettle is another Spring food that can help reduce issues related to histamine intolerance or seasonal allergies. Nettle acts as an antagonist and negative agonist, meaning it blocks receptor sites that histamine—the compound responsible for allergy symptoms—usually latches onto. It also helps reduce inflammation and is rich in iron, vitamin C, calcium, magnesium, zinc and selenium. For the freshest and most nutrient-dense nettles, pick the leaves at the very top of the plant as they appear in Spring.
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.