The Nordic treasury: anti-inflammatory ingredients in season - Super Synbiotics
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The Nordic treasury: anti-inflammatory ingredients in season

There are plenty of greens available year-round, even in the North, you just have to know what’s available when. Being able to shop locally and eat locally grown sometimes seems easier said than done, in this article we’ll advise you about local foods in season in the Nordics. Make sure to fill your whole year with an anti-inflammatory ingredients in season.

Why should we eat seasonal foods?

There are lots of advantages to eating food that’s in season where you live and therefore locally grown – we’ll list a few here:

  • It’s better for the environment as the food is not transported long distances and releasing environmental pollutants
  • You support local producers
  • Food in season is tastier, they’re juicier when they’re allowed to ripen in their proper environment instead of ripening unnaturally during transport
  • Higher nutritional content fruits, vegetables and berries picked when they’re ripe have higher levels of vitamins, minerals and antioxidants. So it’s more nutritious to eat food that’s in season

Vegetables contain a lot of fibre, vitamins, and other protective substances that are good for health. We need at least 800 grams a day, so make sure to fill your vegetable quota with locally grown ones!

When we say ‘in season’, we mean ingredients that can be obtained fresh that are locally produced in the Nordic region. In shops we find a lot of fruits and vegetables that are fresh all year round, this article focuses on foods that are locally produced in the Nordics.

 

Anti-inflammatory ingredients in the Nordics per season

Winter – (December-February) there are a lot of cabbages and root vegetables in stores, here we’ll list tasty winter vegetables:

Brussels sprouts, Kale, Artichokes, Kohlrabi, Onions, Carrots, Parsnips, Potatoes, Celery, Beetroot, Red cabbage, White cabbage, Apples.

 

Spring – (March-May) slightly different types of ingredients come into the shops. Here, too, a lot of cabbage and root vegetables, but also lettuce and onions:

Chinese cabbage, white cabbage, iceberg lettuce, New potatoes, Asparagus, Rhubarb, Swede, Onions, Carrots, Parsnips, Leeks, Celeriac, Beetroot, white cabbage.

 

Summer – (June – August) it gets easier to find very good local produce in shops:

Cauliflower, Broccoli, Fresh beans, Fennel, Cucumber, Iceberg lettuce, Artichoke, Swede, Onion, Swiss chard, Corn, Carrot, Parsnip, Paprika, Potato, Leek, Celery, Radishes, Beetroot, Spring onion, Sugar peas, Asparagus, Spinach, Celery, Tomatoes , White cabbage, Courgettes, Rhubarb, Red currants, Cherries, Gooseberries, Strawberries, Raspberries, Blueberries, Plums, Pears.

 

Autumn – (Sept – Nov) offers a lot of good stuff, including things from the woods. Go out and pick mushrooms! In store you will find:

Cauliflower, Broccoli, Brussels sprouts, Kale, Artichoke, Swede, Onion, Carrots, Parsnip, Parsley root, Potato, Leek, Celeriac, Beetroot, Red cabbage, Lettuce, Savoy cabbage, White cabbage, Celery, Apple, Pumpkin, Mushroom.

 

From December – May you will also find our Nordic berries in the freezer.

 

The health benefits of these ingredients

  1. Broccoli

Broccoli contains lots of vitamin C, minerals, and antioxidants. Not to mention calcium. Broccoli is said to lower cholesterol and prevent cancer, as well as strengthen the immune system and the gastrointestinal system.

  1. Cauliflower

Cauliflower is very rich in vitamin C, 100 grams of cauliflower contains almost the entire daily requirement of vitamin C, which is more than an orange, for example.

  1. Kale

Kale is full of vitamins, fibre and antioxidants that strengthen the immune system and protect against disease. The green leaves also contain healthy fatty acids such as omega-3.

  1. Raspberries

Raspberries are high in vitamin C, folate, iron, calcium, potassium, and antioxidants. Raspberries also have high levels of fibre, such as pectin, the gut bacteria’s favourite, which helps control cholesterol (pectin is also found in Synbiotic).

  1. Green beans

Green beans are packed with vitamins B and E, selenium, iron, potassium, and calcium. They also contain folate, which is especially important during pregnancy.

  1. Strawberries

Strawberries are rich in several nutrients, such as vitamin C and antioxidants that fight free radicals. They are also a good source of vitamin K and manganese, as well as folate, potassium, riboflavin, vitamin B5, vitamin B6, copper, and magnesium.

  1. Chard

Chard contains lutein, zeaxanthin and carotenoids, which are said to protect the eyes from age-related deterioration. Chard also contains vitamin K, which has a positive effect on bone mass and can prevent osteoporosis.

  1. Carrots

Carrots are full of beta-carotene, alpha-carotene and lutein which are good for your heart and can counteract heart diseases such as heart attack and high blood pressure.

  1. Leek

Leeks contain the most vitamins and minerals, actually more than onions and are believed to have anti-inflammatory properties. The leek is also a great source of the dietary fibre, inulin.

  1. Potatoes

An unpeeled potato is full of nutrients that we need. 250 grams is usually said to be enough to cover half the daily requirement of vitamin C. Potatoes are also a source of B vitamins and minerals such as potassium and iron. You can even eat your potatoes cold to increase your fibre intake.

  1. Spinach

Spinach contains antioxidants that reduce the risk of stroke and cardiovascular disease. It’s also packed with protective substances such as vitamin K, lutein, and beta-carotene.

  1. Beetroot

Beetroot contains a lot of different kinds of vitamins that are beneficial to your immune system. Beetroot gets its red colour from the antioxidant betacyanin, which protects and strengthens the body’s cells – and the minerals and phytochemicals provide resistance to bacteria and infections.

  1. Radishes

Radishes are very good for a healthy liver and the colour of radishes reveals that they are also rich in beneficial flavonoids.

  1. Sugar peas

Sugar peas are a good source of fibre, folate, vitamin C, and vitamin K.

  1. Asparagus

Asparagus contains vitamins A, C, E and K but also chromium, fibre, and folate – which the body needs. It’s also diuretic and rich in fibre, which can counteract fluid retention and prevent constipation.

  1. Blueberries

Something we often associate with the north, picking berries! Blueberries are packed with vitamins, minerals, and dietary fibre!

 

How to consume more fruits and vegetables

Sometimes you need a little help along the way to ensure that you get at least 800g a day! Maybe you can top your standard salad with sugar peas, baby spinach, broccoli and beans? Then you have a really healthy salad full of fibre, vitamins and minerals. Or why not mix several vegetables into a healthy smoothie that makes your good gut bacteria and your immune system feel great?

Anti-inflammatory recipes: Recipe Blog

 

Sources

Nordic nutritional recommendations 2023, NNR 2023

https://www.livsmedelsverket.se/matvanor-halsa–miljo/miljo/miljosmarta-matval2/gronsaker-baljvaxter-frukt

https://www.naturskyddsforeningen.se/artiklar/valj-bland-sasongens-godsaker/

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