What To Eat In March?

Winter is a real test for our bodies. The cold, short daylight hours, many viruses, and lack of sunlight damage the immune system. But the damage can be completely repaired – if you choose the right menu for March, you will definitely meet the warm season in great shape and with excellent health.


Among all the legumes, lentils contain the maximum amount of protein – at least 50%, the share of carbohydrates is 30%, and the rest is healthy fats. That is why you should celebrate spring with dishes made from this plant. This is especially true for the category of people who refuse to eat meat while fasting.

Lentils contain phosphorus, magnesium, sodium, potassium, calcium, iodine, fluorine, nickel, boron, iron, and vitamins A, B, PP, and E. In addition, this legume is rich in amino acids and dietary fiber. Lentil dishes are nutritious and healthy. 100 g of pure product contains 295 kcal.

Because they contain a lot of vegetable fiber, lentil soups, and porridges help restore optimal intestinal function. It is useful to include mashed potatoes in the diet of people with duodenal or gastric ulcers.

Doctors recommend lentil-based dishes for people with heart or vascular disease. Due to the low glycemic index of the product, it is indispensable for people with diabetes mellitus, as well as those who are struggling with excess weight.

Dried apricots

One of the most delicious and healthy types of dried apricots. It contains salts of calcium, magnesium, sodium, potassium, iron, and phosphorus, as well as fiber and a complex of fatty and organic acids. In addition, dried apricots contain vitamins A, B1, B2, C, and PP. Despite the fact that this product has a fairly high-calorie content, nutritionists still recommend eating 4-5 pieces of dried apricots daily, especially in the spring and autumn. This will help enrich the body with useful substances, prevent anemia and eye diseases, avoid cardiovascular disease and thrombophlebitis, as well as improve the health of diabetics and normalize the functioning of the kidneys and thyroid gland.


Rhubarb is a perennial plant of the buckwheat family. The stems are mainly used for food, the roots have found their application in medicine, and the leaves are to the taste of many animals.

The first sprouts of rhubarb appear literally from under the snow, and their value lies in the rich content of pectin substances, organic acids, carotene, mineral salts, and vitamins (groups B and C). A couple of rhubarb stalks can be substituted for an apple or lemon in terms of their “healthy” composition. The caloric content of 100 g of the product ranges from 13 to 21 and mainly depends on the type of soil on which the plant grew.

Rhubarb is consumed both raw and as part of soups, stews, salads, and desserts. The inclusion of this product in the diet stimulates brain activity and improves memory. Rhubarb has been shown to normalize metabolism and promote good bowel movements. This vegetable is especially useful for people suffering from constipation.

The rich content of vitamins and minerals helps to strengthen the body and increase its defenses. And thanks to calcium, rhubarb is an excellent prevention of bone thinning and dental diseases.


For many people, radish is the vegetable that signals the arrival of spring. Indeed, this plant of the radish genus is one of the first to grow in the spring garden. Radish is not only a healthy vegetable but also very tasty. It is great for making a variety of salads and cold soups.

What benefits will the body get from such food? Radish contains folic acid, vitamins, calcium, sodium, potassium, chlorine, sodium, and magnesium. The calorie content is low – 21 kcal per 100 g.

In spring, radish is necessary to include in the diet, because it strengthens the immune system and increases the body’s ability to resist viruses due to its high content of vitamin C and natural antibiotics (phytoncides). And vitamin E, which is rich in the bright skin of the vegetable, prevents the development of cancer.

Onions – leeks

Leek has a huge amount of potassium, calcium, phosphorus, sulfur, magnesium, and iron. In addition, it contains thiamine, carotene, riboflavin, nicotinic and ascorbic acids. Leek also has the unique property of increasing the amount of ascorbic acid in its composition by almost 2 times during long-term storage. Its medicinal properties have been known for a long time. It is useful for gout, scurvy, rheumatism, urolithiasis, and physical and mental fatigue. Due to its low-calorie content, nutritionists recommend leeks for obesity. Clinical studies have shown that leeks normalize metabolism, improve liver function, and have an anti-sclerotic effect.


Almonds are widely appreciated for their high taste, without even thinking about the benefits of the product for the body.

Almonds are rich in fats – they make up about 50%, proteins – 20%, carbohydrates – 10%, and fiber – 12%. The rest is made up of ash, water, vitamins, and minerals. Fats are presented in the form of saturated and unsaturated acids. Caloric content is at least 600 kcal. The high concentration of nutrients makes it necessary to limit the consumption of this delicacy. In the spring, 3-4 nuts will be enough to maintain the body and well-being.

Those who do not deny themselves the pleasure of eating almonds regularly not only get sick less often but also age much more slowly. The secret lies in the shock dose of antioxidants contained in each nut.


Even though salmon is not a seasonal product, its consumption in the spring, when the body is weakened and needs to recover, is essential. The main value of the product is the omega-3 fatty acids contained in the composition, supplemented with trace elements and vitamins. If you have redfish dishes on the table three days a week, you are guaranteed to have fewer health problems. The caloric content of the product is 142 kcal.

Everyone knows that fish is good for the brain, strengthens memory, and slows down aging. But besides this, it has many other beneficial properties. For example, it strengthens vascular walls and regulates blood pressure. In general, it has a positive effect on the whole body and prevents the development of heart disease.

Redfish is a dietary product and is the basis of the diet for those who want to say goodbye to extra pounds without exposing the body to “hunger” stress.

This product is also highly beneficial for the nervous system. Fans of delicious fish are more resistant to stress, much less likely to suffer from depression, and rarely become clients of psychotherapists.


Sorrel is a herbaceous perennial plant with a pronounced sour taste. It is one of the first to appear in the spring garden and brings long-awaited variety and freshness to the winter menu.

The value of sorrel lies not only in its pleasant taste and bright spring aroma, but also in its rich content of nutrients – vitamins, acids, essential oils, and minerals. At the same time, the plant belongs to dietary products – the nutritional value is only 21 kcal/100 g.

Regular consumption of sorrel dishes helps to normalize blood pressure and reduce the burden on the heart. Antioxidants, which are rich in this early spring vegetable, cleanse the body of free radicals.

Elderly people should eat sorrel, as well as those with vision problems – the salad is rich in vitamin A, which is very beneficial for the eyes. Vitamin C eliminates the manifestations of spring vitamin deficiency and gives vitality. Sorrel juice relieves headaches and prevents the recurrence of sciatica.

Women who have reached menopause can use sorrel to minimize the symptoms of menopause. By simply including it in your daily menu, you can fight hot flashes, dizziness, and excessive sweating.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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