20 Foods to Spring Clean Your Body and Brain
Reset your mind and body with slow, whole grains and nutrient-dense foods.
Spring is the perfect time to refresh and reset your body and brain. Eat foods that support detoxification, boost energy and enhance mental clarity. You’ll be able to FEEL the difference after the long winter. At Healthy Nest Nutrition, we build our Natural Weight Loss Program around foods that are whole, filled with fiber, low sugar, and anti-inflammatory. These are the spring clean building blocks that help create your personalized nutrition plan.
This season, let’s work on cutting out what we like to call “worthless whites,” including white flour, white sugar, white pasta and white rice. Highly processed foods creep into your day through crackers, snack bars and that nightly glass of wine (if you’re going to have it, have it with dinner or a side of olives and almonds).
By making intentional food choices this spring, you can gain mental clarity, reboot your energy and drop those pesky extra pounds you’ve been clinging onto since the holidays.
Call on these 20 nutrient-rich foods to help you spring clean from the inside out:
Detoxifying & Anti-inflammatory Heroes:
- Lemon – Kickstart digestion and liver detox; try it in water. So comforting.
- Ginger – Aids digestion, reduces inflammation, and boosts circulation. Add ginger slices to the lemon water (see above), hot or cold. Delicious.
- Turmeric – Powerful anti-inflammatory and antioxidant; enhances liver function. Shake some into soups or stews.
- Beets – Rich in betalains, which support detox and blood purification. Very powerful body cleaner. Roast beets as a side. Grate beets into a salad.
- Dandelion greens – Liver-loving, bitter greens that stimulate bile production. Make into a pesto by subbing out some of the basil for the dandelion greens.
- Cilantro – Natural detoxifier, especially for heavy metals. Add to salads.
- Garlic – Antibacterial, antiviral, and supports liver detox enzymes. Add to any veggie roast.
- Broccoli sprouts – Supercharged with sulforaphane, a detox compound. Add to your avocado toast. Yummy!
- Cabbage – Supports liver detox pathways and is rich in fiber. Salads, soups or roasted cabbage. Drizzle with tahini for a great combo.
- Green tea – Loaded with antioxidants and supports fat metabolism. Start a matcha routine.
Brain-Boosting & Energy-Restoring Foods:
- Blueberries – High in antioxidants that support memory and brain health. Add to your spring salads for a burst of flavor and sweetness.
- Avocados – Packed with healthy fats for brain function and satiety. Add to your smoothie for extra creaminess.
- Salmon (or fatty fish) – Omega-3s reduce brain fog and improve focus. Simple smoked salmon on cucumber rounds with a dash of dill counts!
- Walnuts – Great plant-based source of omega-3s, shaped like a brain for a reason! Snack attack!
- Eggs – Rich in choline, vital for neurotransmitter production. Weekly egg bakes are great for breakfast, lunch, dinner (with a side salad) or snacks.
- Spinach – High in folate and antioxidants for cognitive support. Saute with garlic for a simple side. Heat unlocks the minerals.
- Pumpkin seeds – Loaded with magnesium, zinc, and tryptophan for mood and focus. Add to the spring salad.
- Dark chocolate (70%+ cacao) – Boosts mood, focus, and blood flow to the brain. A bit after dinner is heavenly, right?
- Quinoa – A complete protein and complex carb that fuels your brain steadily. For a very simple lunch, add raw or roasted veggies and some seeds.
- Fermented foods (kimchi, sauerkraut, yogurt) – Improve gut health, which is directly linked to brain function. A couple of bites per day is all you need.
For more fresh seasonal tips and recipes, follow along at instagram.com/healthynestnutrition. Want to learn more about personalized nutrition? Reach out to book a complimentary consultation with a holistic nutritionist and find the best diet to reach your goals.