FOOD FOR.....Spring Running
Spring is in the air and the new season’s fruits and vegetables are ready to pick and enjoy…but have you ever considered how these delicious and healthy foods may support your running training and performance? In this episode we delve into the nutritional properties of FOUR seasonal foods and outline how they may support YOUR running performance. The foods discussed are:
Show Notes
(03:57)
CUCUMBER:
The humble cucumber contains at least 73 different phytonutrients as well as many micronutrients of which vitamin K is the most abundant. In fact a100g serving of cucumber contains 19% of the Govt RDA. A focus is given to the benefits of vitamin K for a runner before moving on to discuss 2 key phytonutrients, Quercetin and Naringenin. We delve into their antioxidant and anti-inflammatory properties and how they could help reduce a runner’s risk of injury and illness. Additional attention is given to their water content and its ability to maintain hydration.
(12:19)
MINT
Mint comes from the family of herbs that also includes oregano, rosemary sage plus many others and there are at least 25 varieties of mint, however the 2 most popular mint varieties are peppermint and spearmint. Mint’s essential oils are thought to be the most health promoting aspect of mint, but mint leaf and rosmarinic acid within mint are known to support digestive health and reduce the severity of symptoms of hayfever. We delve into these nutrients and outline how they could support a running in training throughout springtime when hayfever tends to be at its worst.
(18:41)
SPRING ONION
Spring onion comes from the allium family of vegetables. which includes garlic and both come from the larger LILY family, which also includes chives, and leeks. Spring onions are grown in warmer climates than regular onions and have a milder and sweeter flavour, The principle nutrients discussed that would support a runner are Allyl Propyl Disulphide (APDS), which ate known to support blood sugar balance and saponins and sapogenins, which are antimicrobial so may help protect against infections and illness.
(24:15)
PURPLE SPROUTING BROCCOLI
Purple sprouting broccoli (PSB) contains all the nutritional properties of regular broccoli, but with added colour and flavour, The purple heads of broccoli start to bud in February in preparation for harvest in the springtime unlike regular broccoli, which is not in season until the summertime. Broccoli comes from the cabbage family. It is a brassica/cruciferous vegetable with a very high vitamin C content, which is important as an antioxidant and an anti-inflammatory nutrient. Here the focus is on the health benefits of the glucosinolates, of which sulforaphane and indole-3-carbinol are two important ones known to encourage the excretion of excess oestrogen hormones. Important nutrients for runners suffering PMS, peri-menopause symptoms or suffering from any other oestrogen driven condition to consider.
(30:13)
FOOD IDEAS:
(43:29)
ONE DAY MEAL...
