Anti-inflammatory food to eat this Spring

Spring marks a period when both nature, the earth beneath our feet and our bodies and minds reawaken and yearn for renewal.

Spring is a season of fresh beginnings, growth, and lightness, and after the slow hibernation and heavy foods of Winter our bodies need a little cleanse and reset to reset and restore balance and energy.

As the weather warms and sunlight increases our bodies need less fuel to sustain our energy and temperature making this early spring a perfect time to embrace foods that cleanse, refresh, and energise.

After months of heavier, warming foods that sustain us through the cold, our bodies instinctively crave a shift towards fresh, vibrant, and hydrating ingredients. Spring’s seasonal bounty offers the perfect anti-inflammatory foods to support this natural transition, helping us to shed the sluggishness of winter and embrace the energy of the new season.

Spring is a season of fresh beginnings, growth, and lightness—a perfect time to embrace foods that cleanse, refresh, and energise. After months of heavier, warming foods that sustain us through the cold, our bodies instinctively crave a shift towards fresh, vibrant, and hydrating ingredients. Spring’s seasonal bounty offers the perfect anti-inflammatory foods to support this natural transition, helping us to shed the sluggishness of winter and embrace the energy of the new season.

The Importance of Anti-Inflammatory Foods

Inflammation is the body’s natural response to injury, toxins, and stress, but chronic inflammation can lead to fatigue, digestive issues, brain fog, joint pain, and even long-term health concerns such as heart disease and autoimmune conditions.

One of the most effective ways to combat chronic inflammation is through diet, particularly by choosing foods that are rich in antioxidants, vitamins, and phytonutrients while avoiding processed, inflammatory triggers like refined sugars, seed oils, and artificial additives.

Springs switch up in energy naturally offers us an opportunity to cleanse and refresh our systems, and with the abundance of fresh, new growth there are plenty of anti-inflammatory foods on offer, many of which also support the body’s detoxification processes.

Anti-Inflammatory Foods in Season During Spring

As we emerge from winter, the liver, kidneys, and digestive system need to work extra hard to clear out accumulated waste, excess mucus, and stored toxins as our digestive systems and organs slow during winter. The fresh, light foods of spring help facilitate this process, restoring balance and vitality.

Here are some of the anti-inflammatory foods that you can find in season during the Spring:

Leafy Greens: The Power of Chlorophyll

One of the most potent anti-inflammatory food groups in spring is leafy greens. Bitter greens such as dandelion, arugula, watercress, and mustard greens not only reduce inflammation but also support liver detoxification. Rich in chlorophyll, these greens help alkalise the body, which can counteract acidity and reduce inflammatory markers.

Spinach, chard, and kale are also packed with antioxidants like vitamin C, beta-carotene, and flavonoids, which combat oxidative stress and promote cellular renewal. Their high magnesium content further helps regulate stress responses, as chronic stress is a major contributor to inflammation.

Cruciferous Vegetables: Nature’s Detoxifiers

Spring’s cruciferous vegetables—including cabbage, cauliflower, radishes, and broccoli—are particularly beneficial for detoxification and reducing inflammation. These vegetables contain glucosinolates, sulfur-rich compounds that support liver function and neutralise toxins in the body.

Radishes, a lesser-appreciated superfood of spring, contain anthocyanins and sulforaphane, which help combat oxidative stress and support digestion. They also act as a natural diuretic, helping to reduce bloating and flush excess water retention caused by inflammation.

Asparagus: A Springtime Superfood

Asparagus is a quintessential spring vegetable, known for its ability to support gut health and reduce inflammation. Rich in prebiotic fibre, asparagus promotes a healthy gut microbiome, which plays a crucial role in regulating inflammation throughout the body. It is also high in folate, an essential nutrient for cell regeneration and detoxification.

The presence of glutathione, a powerful antioxidant found in asparagus, further enhances its ability to reduce oxidative stress and support the body’s natural cleansing mechanisms. Its natural diuretic properties help eliminate toxins while reducing puffiness and water retention.

Berries: Antioxidant Powerhouses

Early spring welcomes the first berries of the season, including strawberries and blueberries. These fruits are loaded with polyphenols, flavonoids, and vitamin C, all of which contribute to lowering inflammation and protecting cells from damage. Berries also have a low glycaemic load, making them an excellent choice for maintaining stable blood sugar levels, as blood sugar imbalances can trigger inflammatory responses in the body.

Strawberries, in particular, contain ellagic acid, which has been shown to reduce inflammatory markers and protect against cellular damage. Including a variety of berries in your diet provides a natural way to satisfy your sweet cravings while supporting your body’s anti-inflammatory defences.

Fresh Herbs: Nature’s Healing Remedies

Everyday herbs we use for cooking such as parsley, corriander, mint, and dill can all bring an extra layer of nourishment to the season’s diet. These herbs are packed with antioxidants and phytonutrients that aid digestion, reduce inflammation, and support detoxification.

Corriander, for example, helps the body eliminate heavy metals, which can be a hidden source of inflammation. Mint soothes the digestive tract, reducing bloating and discomfort, while parsley is an excellent source of vitamin K, which helps regulate the body’s inflammatory response. Adding fresh herbs to meals is a simple yet powerful way to enhance both flavour and health benefits.

There are also an abundance of early wild herbal plants; Nettle, Cleavers, Chickweed and dandelions to name a few. These are the earliest wild plants you will find growing, and also happen to be some of the most beneficial Spring herbals for your health & wellbeing.

You can find out more about their benefits and uses in Herbal Health Care for Spring

Citrus Fruits: A Cleansing Boost

Though citrus fruits are often associated with winter, many varieties such as lemons and grapefruits remain in season through early spring. These fruits are rich in vitamin C, a potent antioxidant that reduces inflammation by neutralising free radicals.

Lemon water is a wonderful daily ritual to embrace in spring, as it aids digestion, supports liver detoxification, and provides hydration first thing in the morning. Grapefruit, with its flavonoid-rich profile, has been shown to lower inflammatory markers while supporting metabolism and healthy digestion.

TIPS FOR EATING WITH THE ENERGY OF SPRING

Springs light, fresh energy is all about focusing on fresh, hydrating, and nutrient-dense foods that revitalise the body and boost our own natural detoxing abilities.

As well as the foods above incorporating more raw or lightly cooked meals can help maximise nutrient intake while reducing the burden on digestion.

Fermented foods such as kimchi, sauerkraut, and kefir can also play a crucial role in reducing inflammation by promoting gut health. Since the gut is deeply connected to immune function and inflammation levels, a diet rich in probiotic foods can significantly enhance overall wellbeing.

Hydration is an essential element of eating whatever the season. Drinking herbal teas made with dandelion, nettle, or ginger can hydrate whilst helping flush out toxins, reduce bloating, and keep inflammation in check.

Eating seasonally is not just about nutrition; it is about syncing our bodies with the rhythms of nature and choosing to nourish our bodies and minds with nutrient dense foods that are healing. By choosing anti-inflammatory foods this spring you can choose to embrace Spring energetic themes of renewal not just in your actions, but through the food you eat and what you choose to put in your body.

When we allow our bodies to cleanse, refresh, and energise, we not only fuel our energy for the coming season but align with the vibrant energy of the Spring and embrace our renewal in a gentle and harmonious way.

As you transition into spring, take the opportunity to embrace fresh, light, and detoxifying foods that support your body’s renewal. Whether it’s a simple shift towards more greens, a daily citrus-infused drink, or an exploration of new spring vegetables, every mindful choice helps to cultivate your balance and vitality and reduce inflammation.

Spring is a time to welcome change, and what better way to do so than by nourishing ourselves with the season’s most healing and rejuvenating foods?

Let me know if you give it a try! I'd love to hear what dishes you're concocting this Spring :)

xo Emily