Time to Eat Fresh Again​


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The true bounty of gorgeous summer produce – in all its lush, ripe, juicy goodness – is still a few months out, but it's not too early to begin enjoying the fresh and nutritious foods of spring.

The spring diet offers so many health benefits for seniors. In fact, nearly every spring vegetable we can think of is so loaded with antioxidants, anti-inflammatories and vitamins that this time of year is practically a superfood hall-of-fame. Here are some of the MVPs, along with a few tips on easy ways to enjoy them.

Asparagus
How it's healthy:

  • Fiber
  • Folate
  • Vitamins A, C, E and K
  • Chromium, which enhances the ability of insulin to transport glucose from the bloodstream into cells
  • Antioxidant compounds that may help fight against certain forms of cancer like breast, lung, colon and bone cancers.

How it's heavenly:
Most people love this pretty and elegant stalk as a simple side, perhaps with a squeeze of lemon or some hollandaise. However, it can also be used in soups (chopped or puréed), served cold in salads, tossed with pasta, roasted, grilled, or even fried in tempura and served as a delicious crispy snack.

Leafy Greens
How they're healthy:

  • Fiber
  • Folate
  • Iron
  • Calcium
  • Vitamins C and K
  • Carotenoids, which support the cardiovascular system and liver, prostate, breast, colon, and lung health

How they're heavenly:
Cooked or raw, greens make a great alternative to rice or pasta as the base of a meal when piled high with proteins and other veggies. You're not limited to traditional salad dressings either: even unexpected sauces like marinara will work (although maybe use a lighter touch than you would with pasta). You can also add them to soups and stir fry to sneak in extra nutrients.

Turnips
How they're healthy:

  • Vitamin A, C and K
  • Calcium
  • Magnesium
  • Potassium
  • Phytonutrients called indoles that may reduce the risk of lung and colorectal cancer
  • Antimicrobials
  • Anti-inflammatories

How they're heavenly:
It's easy to overlook the humble turnip, but not once it's mashed with bacon or roasted with ginger. They can also be puréed to thicken a soup or pasta sauce.

You can click here for more ideas on healthy meals to enjoy with every generation. For more information about well-being for older adults and those who care for them, please contact

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