Top 5 foods for spring

The sun rises earlier, nature blossoms and the winter jacket can stay at home. Slowly, winter is giving way and spring knocks on our doors. Just in time, I will introduce you to my personal top 5 foods in spring in this blogpost and tell you, why you should definitely consider them for your diet!


As fresh substitute for onions or as delicious leek cream soup, the leek is very versatile. In addition to vitamin C, iron, zinc, magnesium and potassium, this vegetable also scores with sulfur-containing essential oils. These are also the reason why leek is said to have an anti-inflammatory effect and they also help with digestion. Apart from the classic soup, you can also use leek for many other dishes as already said. Just try it out and use leek as an onion substitute while cooking on occasion and you will be surprised by the result!


Easter and eggs – you cannot think of one without thinking about the other, which is why eggs definitely count among the top 5 foods in spring. Hardly a day goes by without me eating eggs in the morning – and that’s for a reason. Apart from meat, eggs are the natural foods with the highest protein content (which also has a high biological value and thus can be absorbed well by your body). Eggs also contain many minerals such as iron, zinc and phosphorus and vitamins such as vitamins A, E, beta-carotene, K and some B vitamins. Besides, they taste great and can be prepared extremely versatile!


With only 18kcal per 100g the asparagus is very low in calories. Nevertheless, it contains numerous minerals such as potassium, phosphorus and calcium. Also, the asparagus scores with vitamins A, B1, B2, C, E and folic acid and contains the amino acid asparagine. The green asparagus sometimes contains even more vitamins than the traditional white asparagus! Whether as a side dish, in a salad or as main meal, there are many delicious preparation options for the asparagus! The peeling of the asparagus, which can prove to be very time consuming, is the only downside to this otherwise great vegetables in my opinion;).



Even though research has shown that spinach contains only 3.5 mg of iron instead of the once believed 35mg, this vegetable is still a low calorie vitamin bomb! In addition to zinc and of course iron, the spinach contains many important minerals and also vitamin A, beta-carotene, B2, C and E. Whether boiled, or simply consumed as raw salad, spinach should definitely be part of your diet! My personal tip: Fresh spinach leaves with some olive oil, vinegar, salt and some pine nuts make a delicious salad as a side dish!

Wild garlic

A walk through the forest and suddenly the distinctive smell of wild garlic lies in the air! In addition to a lot of vitamin C, potassium and iron, wild garlic also contains essential oils, sulfides and allicin. The latter is contained in garlic, but in substantially smaller amounts, which explains the characteristic smell of wild garlic. Wild garlic can lower the cholesterol level and is said to have a vasodilatory effect thus helping with circulatory disorders. Also, wild garlic is said to be antispasmodic and dehydrating. But beware: There is a great risk of confusing wild garlic with the meadow saffron or lily of the valley – a mistake that can be life threatening in the worst case. If you are not entirely sure about the difference, then preferably always buy your wild garlic from a dealer of your trust!

Do you have any more questions about the mentioned foods or do you think I’ve missed important foods for my top 5? Let me know in the comments!
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