Welcome back, it is now officially Spring and the countryside is bursting into life. No doubt the farmers are hoping we have kinder weather this summer….
It’s the time of year when we start worrying about wearing the dreaded bikinis! and many of you may be stocking up on the healthy salads…here are a couple of seasonal leaves that can liven up your salad and improve your health at the same time…..

Watercress

- Much research is emerging about the anti-cancer properties of watercress, which is in part due to the glucosinolates it contains, they also give it its peppery taste
- In fact, Hippocrates, the father of medicine, is said to have located his first hospital close to a stream to ensure there was fresh watercress to use to help treat his patients
- per weight, it also contains as much vitamin C as oranges
- It contains more iron than spinach and is a good source of folic acid
- It is rich in beta-carotene, which is important for healthy skin and good vision
- It is low in calories at just 22 calories per 100g

Spinach

- Well, it’s clearly good enough for Popeye…..
- Can be cooked or eaten raw in salads
- It is rich in at least 13 different flavanoid compounds that function as anti-oxidants and help to prevent cancers and heart disease
- It is also contains high levels of vitamin K, folic acid and iron
- Also a good source of vitamin C, especially when eaten raw
- Very good source of fibre, containing twice as much as other green vegetables, which helps maintain a healthy bowel

A bit more about ‘iron’

Iron is an essential constituent of haemoglobin which carries oxygen in our blood. Women during their menstruating years tend to run with very low iron stores, which can lead to anaemia especially when the body is under extra strain such as during pregnancy.
Symptoms can include tiredness, being pale, a sore tongue and shortness of breath. If you are worried about being anaemic, you should always see your GP who may arrange a blood test.

Foods rich in iron include spinach as mentioned above, hazelnuts, apricots, whole rice and prunes. Meat is a very good source of iron and vegetarians can have lower iron stores unless they include some of the aforementioned foods. Did you know that lentils contain more iron and protein than beef or lamb?

A diet rich in vitamin C helps the gut to absorb iron, oranges and watercress are some examples of foods rich in vitamin C. Interestingly, antacids commonly used for indigestion can reduce the absorption of iron, as can phytates which are found in chapati flour.

Well, I hope that has inspired you to go to your local farm shop and buy some spinach and watercress, I love a watercress salad with some good quality balsamic vinegar …… don’t forget, if you have any questions or suggestions about fruit and vegetables, please contact me through the feedback page, Bye for now….

Dr Nic

Why not check out March’s and February’s health pages……..

To see the February page click here

To see the March page click here