Spring Nutrition Guide

**I wish you a cheerful and sunny spring!**

Many articles have been written and will be written about spring lethargy, although the rules are simple, few, and effective, and if we follow them, we can successfully overcome this "horror" period of the year :)

Even if you feel just as tired whether you sleep 3 hours or 12, you can react against these feelings of sluggishness in just a few steps.

1. **Proper nutrition**

2. **Outdoor exercise**

3. **Plenty of water (at least 2 liters per day)**

Spring lethargy triggers behavioral changes such as laziness, drowsiness, apathy, irritability, headaches, dizziness, or lack of concentration and reduced stamina, which are usually associated with spring lethargy.

It is very important to consume seasonal FRUITS and VEGETABLES. They are called "seasonal" for a reason. They are very important in maintaining a state of well-being, and this is how we combat states similar to lethargy, because they contain exactly the vitamins and minerals useful for this period. In seasonal vegetables, we find a large amount of iron and a large part of the B vitamins.

In spring, there is a lot of greenery, so it is salad season. During this period, you can consume:

**Nettles** can be picked by us from the woods or bought from farmers' markets; nettles are rich in iron, vitamins A, B2, C, and K, and mineral salts.

**Lovage** is indicated for acute and chronic bronchitis, biliary dyskinesia, digestive dyspepsia, anorexia, constipation, food poisoning, urinary infections, high blood pressure, and menstrual disorders.

**Wild garlic (leurdă)** contains vitamin A, vitamin C, essential oil, volatile oils, and mineral salts (calcium, iron, phosphorus, copper, sodium).

**Lesser celandine (untișor)** is used both in the kitchen and as a medicinal plant, being rich in anemonin, protoanemonin, ficary acid, ficarin, tannin, and mineral salts. In early spring, before flowering, the leaves contain high amounts of vitamin C.

**Arugula** (voinicică is the popular name) (meaning dandelion leaves) is an excellent source of protein, thiamine, riboflavin, vitamin B6, pantothenic acid, copper, and zinc. At the same time, it is a rich source of fiber, vitamins A, C, and K, calcium, iron, magnesium, phosphorus, and potassium. And a [yummy recipe here!](http://thinkovereatsmart.blogspot.ro/2015/05/farfalle-cu-pesto-de-rucola.html)

**Spinach** - spinach leaves contain a large amount of chlorophyll, along with folic acid, vitamins B1, B2, B6, B9, PP, C, E, and K, carotene, proteins, lipids, carbohydrates, mucilage, lutein, iron, and a specific substance called spinacin. You can prepare delicious [Spinach pancakes](http://thinkovereatsmart.blogspot.ro/2016/02/clatitele-lui-popeye.html) or [Pasta with spinach](http://thinkovereatsmart.blogspot.ro/search?updated-min=2015-01-01T00:00:00%2B01:00&updated-max=2016-01-01T00:00:00%2B01:00&max-results=50).

**Lettuce**

**Green garlic**

**Green onions**

**Asparagus** - one of the healthiest things you can eat, an excellent source of vitamins A, C, K, [folic acid](http://www.sfatulmedicului.ro/Anemiile/anemia-prin-deficit-de-acid-folic_910), calcium, magnesium, and potassium. You also have a [delicious recipe](http://thinkovereatsmart.blogspot.ro/2015/11/risotto-cu-sparanghel.html) with asparagus.

**Celery** - acts in the body as a good digestive, diuretic, anti-asthmatic, carminative, and expectorant agent.

**Radishes** - these have cleansing and skin-detoxifying properties, beneficial properties for the respiratory system, beneficial properties for digestion, and radishes also improve liver health, blood circulation, and fight against bad breath, headaches, acidity, sore throats, or fever.

**Peas** - have a low fat and calorie content (a cup of peas has less than 100 calories), but plenty of protein, fiber, and nutrients. Omega-3 in the form of alpha-linolenic acid (ALA), and the high content of vitamin B1 and folic acid, B2, B3, and B6 reduce the level of homocysteine, a risk factor for heart disease. If you don't have a recipe, I'll offer you one... Masterchef level :) [here you go!](http://thinkovereatsmart.blogspot.ro/2015/06/piure-de-mazare-cu-creveti-si-crutoane.html)

**Avocado** - it has so many properties that an entire article should be written just about it. It is considered both a fruit and a vegetable, and the properties are only beneficial. I'll leave a quick recipe. [Good, good salad!](http://thinkovereatsmart.blogspot.ro/2015/02/azi-salatica-cu-tofu.html), and the most famous recipe with avocado is the (delicious) [Guacamole (recipe here)](http://thinkovereatsmart.blogspot.ro/2015/02/aperitiv-in-3-culori.html).

**Beets** - last but not least, the tasty beet has several important properties, including liver detoxification, boosting immunity, helping to detoxify the body, and strengthening mental balance. Red beets have a high vitamin content and improve metabolism. What is worth noting, and what distinguishes this vegetable from other vegetables like tomatoes, cabbage, or cauliflower, is the fact that it retains almost all its properties when boiled, and when pickled, it enriches its vitamin dose! [Here you have a beet puree recipe](http://thinkovereatsmart.blogspot.ro/2016/01/piure-de-sfecla-cu-brioche-de-branza.html), but you can play with it in any way, as it is very versatile for cooking.

Spring fruits are true treasures for your health, therefore consume them whenever you have the opportunity, either at breakfast or during the day. In fact, every time you want to eat sweets, opt for fruit, because they are healthy. In addition to the energy they can offer you, the effects will also be felt on the outside, so your skin will have a bright and beautiful appearance.

**Blueberries** are delicious fruits that can be bought in markets starting in May, through October. Their beneficial properties can be preserved if you store them in cool places. Blueberries are rich in vitamins A, C, and E and contain many minerals, such as potassium, magnesium, fiber, and saturated fats, and you can consume them fresh or mixed with yogurt.

**Strawberries** - delicious and nutritious, they are spring fruits that prevent free radicals from oxidizing the body. They also regulate body temperature, maintain skin firmness, and help prevent leukemia as well as malignant tumors.

**Mango** is a delicious tropical fruit that does not cause weight gain and is rich in nutrients such as: magnesium, potassium, iron, selenium, and vitamins A and B. Thanks to its high content of vitamins and minerals, mango is beneficial for people who want to eliminate fluids from the body and prevents hair loss.

**Bananas** are fruits that have a high intake of vitamins and minerals, as well as potassium, carbohydrates, and fiber, and it is recommended to consume them in anti-diarrheal treatments.

I hope the information is useful to you :)

Stay healthy!