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For the majority of our time on this planet humans lived in sync with nature, eating only what grew locally and seasonally. It’s only relatively recently that we’ve developed the tools to ship food around the world, and keep it refrigerated for longer to draw out its shelf-life. But while eating strawberries in December or butternut squash in June might be common now, these habits might actually be doing both you and the planet a disservice.
In this post, we’ll explore why seasonal eating matters, what spring produce to look out for, where to find it, and how best to prepare it to retain its nutritional integrity. Whether you’re looking to reset your digestion, enhance your detoxification resilience, or simply feel more energised, eating seasonally is one of the simplest, most powerful steps you can take.
Why eating seasonally matters
1. Nutritional Density
Produce that's in season tends to be fresher and harvested closer to peak ripeness, which means it's richer in nutrients. The longer a fruit or vegetable spends in storage or transit, the more it loses valuable vitamins and antioxidants. For example, spinach harvested and eaten within days is far more nutrient-dense than spinach that's been sitting in cold storage or flown across the world. Seasonal food will also have grown in its naturally preferred environment which will enhance nutritional content (and flavour!).
2. Environmental Sustainability
Eating locally grown, seasonal food reduces the carbon footprint associated with transportation, refrigeration, and artificial growing environments. It also supports local farmers and sustainable agricultural practices, which is a win-win for both your health and the planet.
3. Functional Health Benefits
From a functional medicine perspective, seasonal eating supports the body's natural detoxification and immune processes. Spring produce, in particular, is rich in compounds that support liver function, digestive health, and hormonal balance - making it the ideal time to reset after the heavier eating patterns of winter.
If you are au fait with the gut health gurus out there you’ll no doubt have heard them talking of dietary diversity and variety, heralding the importance of getting different kinds of fibre into our diets for an optimal gut microbiome (read more on this here). This is achieved by cyclically rotating through different vegetables, fruits, nuts, seeds, whole grains, beans, pulses and legumes. If you allow your diet to be themed around seasonal food you naturally create this evolution over time with little effort.
What’s in season right now?
And here is where my handy Spring Produce infographic comes in. Download it here for free and pin it up on your fridge to see what you should be looking for.
In the meantime, here’s a round-up of spring’s nutritional stars, and the unique health benefits they offer:
Vegetables & Leaves
- Asparagus – A natural diuretic (helps us to remove excess fluid) and excellent source of folate. Supports liver detox pathways.
- Spinach – Rich in non-heme iron, vitamin C, and antioxidants like lutein and zeaxanthin.
- Spring onions – Mild alliums that aid gut flora balance and offer prebiotic benefits.
- Radishes – Support liver detoxification, high in vitamin C and sulphur compounds.
- Lettuce & salad leaves – Hydrating, high in fibre, and rich in trace minerals like silica and potassium. Great for the skin and nails!
- Watercress – Contains glucosinolates and is known to support liver and skin health.
- Chard – A magnesium and vitamin K powerhouse, great for blood sugar regulation and bone health.
Carrots – High in beta-carotene, essential for eye health and immune support. - Beetroot – Supports nitric oxide production, improving circulation, overall cardiac health and liver function. Also useful for men’s health concerns.
- Peas – Naturally sweet, full of protein, fibre, and B vitamins.
- New potatoes – Lower in starch than mature potatoes, rich in vitamin C and potassium.
- Cauliflower & purple sprouting broccoli – Cruciferous veggies rich in sulphur and fibre, key for hormone detoxification.
Fruits
- Rhubarb – Technically a vegetable, but treated like a fruit. High in fibre and supports digestion.
- Apples – Some varieties are still in season (cold-stored from autumn). High in pectin for gut health if cooked.
- Citrus fruits – Oranges, lemons, and grapefruits remain seasonal staples, rich in vitamin C and flavonoids. Lovely ways to add tart freshness to warm salads.
Herbs
- Mint – Cools the body, soothes the digestive tract, and has anti-inflammatory properties. Useful to sip after meals.
- Chives – Mild but potent antimicrobial and great for flavour without overwhelming sensitive stomachs.
- Parsley – Diuretic and cleansing, packed with vitamin C and chlorophyll. Also a natural antihistamine!
- Sorrel – A lemony leaf high in vitamin C and iron, supports immune and skin health.
How to find seasonal produce
1. Farmers’ Markets & Organic Box Schemes
Shopping at your local farmers’ market is one of the best ways to ensure your produce is both fresh and seasonal. You can talk directly to growers, understand their practices, and often get tips on how best to cook what you buy.
Organic box schemes are another great option - companies like Oddbox, Riverford or Abel & Cole deliver seasonal produce straight to your door, often with recipes included. Plus, you’re more likely to discover new varieties and widen your palate. You can also see if there is a local co-op style scheme in your area which are often cheaper, these are springing up all over the place now!
2. Supermarkets… With a Critical Eye
While supermarkets stock produce year-round, many still label origins and seasons. Choose UK-grown over imported when possible, and prioritise loose produce to avoid unnecessary packaging. Many supermarkets now highlight “seasonal specials” in signage - though it pays to cross-check with independent seasonal charts (like mine above!).
3. Grow Your Own
If you have access to a garden, windowsill, or community allotment, growing even a few items - like herbs, lettuce, potatoes (in bags) or radishes - can significantly increase your connection to food and its natural rhythms. Not to mention the mental health benefits of gardening.
How to prepare seasonal produce for maximum health benefits
Preserving nutrient content during preparation is key to getting the most from your meals. Here are some evidence-based principles tailored to spring’s offerings:
1. Go Raw Where Appropriate
Many spring greens and herbs - like watercress, parsley, and sorrel - retain the most vitamin C and polyphenols when eaten raw. Enjoy them in salads, smoothies, or as garnishes on soups and stews.
Tip: Dress raw leaves with extra virgin olive oil (OLIVEPHOEBE10 for 10% off!) and lemon juice to enhance the absorption of fat-soluble vitamins (A, D, E, and K).
2. Quick Steam or Sauté for Cruciferous Veg
Vegetables like purple sprouting broccoli, cauliflower, and chard contain compounds like glucosinolates and sulforaphane - powerful for hormone balance and detoxification. Steaming for 2–3 minutes or lightly sautéing preserves these compounds better than boiling.
Tip: Add a squeeze of lemon after cooking to boost flavour and vitamin C absorption.
3. Roast Root Veg to Enhance Flavour and Bioavailability
Beetroot and carrots benefit from roasting, which caramelises their natural sugars and enhances antioxidant levels. Roasting also breaks down cell walls, making certain phytonutrients more available.
Tip: Pair roasted roots with bitter greens like watercress or sorrel for a digestive and flavour contrast.
4. Cook Potatoes With Skin On
New or baby potatoes are lower in starch than their winter cousins and a great source of potassium and fibre. Keep the skins on during cooking to preserve their vitamin C content and promote gut health.
Tip: Cook and cool new potatoes to form resistant starch, which feeds beneficial gut bacteria.
5. Use Herbs Liberally and Fresh
Herbs like mint, chives, and parsley are medicinal in their own right. Add at the end of cooking to preserve volatile oils and active compounds.
Tip: Blitz into pestos, sprinkle on top of eggs, or muddle into water for gentle detox support.
6. Don’t Overdo the Fruit
While rhubarb and late-season apples offer fibre and antioxidants, be mindful of sugar content. Stew fruits gently and pair with protein or fat (like yoghurt or nuts) to minimise blood sugar spikes.
Tip: Rhubarb is high in oxalates - if you have kidney concerns, moderate intake and ensure it’s well-cooked.
If you’re looking for some seasonal inspiration, I've put together five of my favourite spring recipes, celebrating the season’s freshest, most flavourful, and nutrient-packed fruit and veggies. Find it here.
To conclude…
What you put on your plate is key to your health and wellbeing. Spring’s bounty is especially supportive for detoxification and digestion, making it a potent time to refresh your food habits. Next time you shop, ask yourself: What does my body need right now - and what is nature offering me this season? The answers are often one and the same.
If you’re looking for further guidance on how to take advantage of seasonal eating, Liebling Health provides tailored meal-plans (1 or 3 months), with bespoke recipes and shopping lists, designed to fit your dietary needs and health goals. This can be a great way to kickstart your path to better health or to try out a personalised plan before committing longer-term.
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