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Now that spring is in full swing, it’s time to look forward to summer vegetables from Dutch soil. Discover the 5 tastiest and healthiest summer vegetables; how they do it in your garden, on your plate and in your body.

Cauliflower is a great summer vegetable full of vitamins

Cauliflower belongs to the cruciferous family, just like broccoli, radish and arugula, for example. Its botanical name is Brassica oleracea convar. Botrytis var. botrytis. The white “florets” we usually eat from cauliflower are actually flower buds that have not yet fully developed into a flower. The classic cauliflower has whitish flower buds, but there is also orange, purple and green cauliflower.

Cauliflower in your garden

Cauliflower is a vegetable that can be grown in various ways and harvested at various times. If you want to grow your own cauliflower in your garden, summer growing is a good option. With a little luck and skill, you can then harvest cauliflower between June and August. Cauliflower does not seem to be the easiest summer vegetable to grow yourself, so you can also buy them; fresh or frozen. Cauliflower does not last very long, but in the freezer it does, and even in this form you can still benefit from the healthy nutrients cauliflower contains.

Cauliflower on your plate

Cauliflower did not have such a good image for a long time; perhaps because we used to eat it cooked into mush too often, whether or not cloaked in a cloud of nutmeg. Lately, cauliflower has become somewhat hip again, and rightly so. Thanks to its firm texture and neutral flavor, cauliflower is suitable for many different dishes. Eat it boiled or steamed Dutch style with potatoes, or turn it into a delicious curry with coconut milk and cardamom, for example. Do you want to eat few carbohydrates? Then grate the firm stalk into ‘cauliflower rice’. Cauliflower is also popular these days as a gluten-free alternative to pizza crust. You can also deliciously roast sliced cauliflower in the oven with a little oil and possibly some seasonings, such as herbs and spices. Finally, cauliflower is also a wonderful base for a creamy soup.

Cauliflower for your health

Cauliflower contains a nice variety of vitamins and minerals, but is most rich in vitamin C. In addition, cauliflower is a source of vitamin K and vitamin B11, broken down into folate and folic acid. Vitamin C supports your health in many different ways, including being important for your blood vessels, your skeleton and building cartilage. Vitamin C is also important for maintaining healthy skin. As an antioxidant, vitamin C also helps protect your cells from oxidative damage. Vitamin K helps maintain strong bones and supports blood clotting. Among other things, folate supports your immune system, contributes extra energy to fatigue and is good for mood.

Tomato is a summer vegetable full of antioxidants

Tomato is a summer vegetable par excellence, which botanically is actually counted among the fruits. This is because it contains seeds and grows on a plant (Solanum lycopersicum) that flowers. This plant belongs to the nightshade genus, just like potatoes and eggplants, for example. The plant itself is quite poisonous, but the fruits are actually very healthy, although some people are hypersensitive to it.

Tomatoes in your garden

Tomatoes are initially often seen in greenhouses and conservatories, but with a little help they can also grow in your garden. You often have to sow the seeds first (around March) in pots, let them germinate inside and only later (from mid-May approximately) put the plants outside in larger pots, or plant them in the open ground. Tomatoes need plenty of light and fertile soil. In addition, they can be susceptible to diseases. Not the easiest plant to grow yourself, but a very nice one, with tasty fruits!

Tomatoes on your plate

We probably don’t have to tell you much about the tomato. This beautiful red fruit/summer vegetable has countless uses and is found in all sorts of different cuisines. In summer, for example, it shines in a delicious gazpacho, or in a colorful salad. As a sauce or sliced, it is perfect for pizza, pasta and curries, as well as, for example, in moussaka or shakshuka. Finally, tomato juice is a great healthy drink on a summer day.

Tomato for your health

Tomato is a good source of the antioxidant vitamin C and also rich in the antioxidant copper. Both of these nutrients help protect your cells from oxidative damage. In addition, they have a positive impact on the immune system in general and support energy levels. Both antioxidants are also important for healthy skin. Copper helps keep the skin’s connective tissue supple, while vitamin C contributes to the formation of collagen, which helps to strengthen your skin (from the inside out). Copper also contributes to normal hair pigmentation.

Fennel is healthy and low in calories

Fennel (Foeniculum vulgare) belongs to the umbellifer family and exists as leaf fennel and tuberous fennel. Originally, fennel is native to the Mediterranean region. We eat the tuber of celeriac (Foeniculum vulgare Azoricum group) as a vegetable, and of leaf fennel we use the foliage as a herb and the seeds as a spice. The different parts of fennel have a sweet, anise-like flavor. Fennel seeds are used for various medicinal purposes as part of alternative medicine.

Fennel in your garden

Fennel does well in Dutch gardens. You can sow fennel in the spring and harvest it in the summer, or sow it in the summer and harvest it in the fall. You can sow fennel in the garden or in pots or containers (on a balcony). These should be large enough to allow the fennel to grow in height. Usually you can harvest the tubers when they are about 10 centimeters. You then cut them off a little above the tuber. They only stay good for a few days, so eat them quickly! By the way, the foliage is also edible.

Fennel on your plate

Fennel is a delicious aromatic vegetable that can be prepared in a variety of ways. The tubers do great in an oven dish with goat cheese, for example. Fennel is also great for roasting. But also raw fennel is very tasty and healthy. Soften it by soaking it in olive oil and lemon, for example. Slice or grate it finely to use in a salad, for example, together with carrots. The foliage can be mixed with it, or is delicious in a jug of water or tea.

Fennel for your health

Fennel contains several nutrients that support your health. For example, fennel is a source of iron and vitamin B1 (thiamine). Both of these substances play a role in your energy metabolism. They help release energy from fat, carbohydrates and protein. Iron is therefore good for fatigue and helps maintain a clear mind. Vitamin B1 is beneficial for good mental balance and helps ensure proper functioning of the nervous system. The beauty of fennel is that it is low in calories. With 100 grams of fennel you get only 40 kilocalories. Reason enough, then, to put fennel on the menu more often!

Carrots are healthy summer vegetables full of vitamin A

The carrot is a versatile vegetable that you can harvest in different seasons, depending on the variety. The thinner, orange carrot that you can harvest in the summer is a descendant of the white, wild carrot (Daucus carota) and belongs to the umbellifer family. By the way, white carrots are still common. You also increasingly see carrots in colors such as yellow and purple.

Roots in your garden

In the Netherlands, people grow carrots on a large scale, both in the agricultural sector and in private vegetable gardens. You can grow carrots in the ground, but also in containers in your garden or even on your balcony. If you sow them early in the year, say in January, it is possible that they will flower in the same year. If you take good care of them and make sure your plants have enough space, then with a little luck you can eat your homegrown carrots that same year! Fun fact: the green foliage of your carrots is also edible! It is a good source of vitamins and minerals, such as vitamin K, and delicious in soup or pesto, for example.

Carrots on your plate

There are, of course, countless ways to eat carrots. Raw on the go, sliced as a healthy snack with a yogurt sauce, cooked whole and short, or chopped in soups and sauces, for example. Due to their sweet undertone, carrots can also be used very well to make cookies and cake, for example. Who wouldn’t fall for a delicious carrot cake with nuts? Finally, let’s not forget carrot juice, which is also an excellent way to enjoy the health benefits of carrots!

Carrots for your health

Since the colors of fruits and vegetables are also related to the nutrients they contain, we will focus for now on orange carrots and carrots. The orange color of carrots is caused by so-called carotenoids, especially beta-carotene. Beta-carotene can be converted to vitamin A in your body, supporting your health in a variety of ways. Vitamin A is good for your eyesight. This vitamin helps you continue to see normally in the dark. Vitamin A also supports the condition of your eyes. In addition, vitamin A helps keep your skin healthy by supporting your skin’s repairing ability. In addition, vitamin A helps maintain good iron levels in the blood.

Zucchini is a source of vitamin C and iron

Zucchini graces many a vegetable garden in the summer. The zucchini is therefore very easy to grow. In the Dutch open ground it is best grown in June, July, August and September. This summer vegetable belongs to the Cucurbitaceae and is actually considered in botanical circles to be a fruit, just like tomatoes and cucumbers. That the zucchini is related to the cucumber may not surprise you, but did you know that melons and squashes are also related to zucchini? In the bulbous zucchini, which has become increasingly popular in recent years, you can see that kinship a little better.

Zucchini in your garden

A mature zucchini plant has large, green leaves and striking yellow flowers. These are also edible, by the way, and ideal for brightening up your salad, for example! If you have ever had zucchini in your vegetable garden, you know that they can grow quite large; much larger than you usually find them in the supermarket. But if you have ever sunk your teeth into one of those zucchini the size of a baseball bat, you know that it has very little flavor. Therefore, the zucchini is usually harvested before it is fully grown.

Zucchini on your plate

Even with a smaller zucchini, the flavor is quite neutral and subtle, which makes this summer vegetable very easy to combine. You see it in all kinds of dishes, from Italian to Middle Eastern or Asian. Often brief stir-frying is a good way to prepare zucchini. People who like raw food also use the versatile zucchini as an alternative to pasta. Chop or grate it, add some lemon juice, salt and olive oil, and discover how delicious it can be. Thinly sliced zucchini also do very well as a substitute for lasagna sheets. Give it a try!

Zucchini for your health

If the taste and versatility of zucchini are not already a reason to regularly put this summer vegetable on the table, perhaps its nutritional value is the decisive argument. This is because zucchini is rich in iron, and also a source of vitamin C. Per 100 grams of zucchini, you get more than 30% of the recommended daily allowance of iron and 20% of your RDA of vitamin C. The nice thing is that vitamin C promotes the absorption of iron from food.

Try these tasty summer vegetables in a juice or soup!

Is the weather nice outside and you don’t feel like spending a long time in the kitchen? Still want to take advantage of the delicious flavors and health benefits of these 5 summer vegetables? Then try them in the form of a juice or soup. Cauliflower is not so suitable for juicing, but it does an excellent job as a base for a creamy soup! You can enrich the neutral taste with fresh herbs and spices. No time to make your own cauliflower soup? Then order our delicious homemade cauliflower soup! Tomato features in our Power juice, as well as in our tomato soup and bell pepper soup. Fennel shines in the juices Fuel, Hydrate and Boost, among others. Carrot can be found in our Fresh and Sunny juices, as well as in our healthy pumpkin soup. Zucchini does not juice very well, but it is a perfect basic ingredient for a soft green juice! Try our homemade zucchini soup! Both our juices and soups are frozen immediately after preparation. All you have to do is thaw them to enjoy a super healthy juice or soup that tastes deliciously fresh. Keep that summer coming!

Resources

Dutch Nutrient Database (NEVO).

Inspection Council

Wikipedia

The dark winter is almost over and spring is just around the corner. That means warmer weather and more hours of daylight each day. Time to go for a nice walk! Here are 5 reasons why it’s healthy to walk in spring.

The benefits of a spring walk

Many people eagerly await the first signs of spring in winter. They count the minutes of daylight that increase each day and scour the barren winter ground for the first green sprigs of snowdrops and crocuses. Especially if you have (suffered) from a winter dip, you can embrace the first signs of spring with a sigh of relief. Most people feel themselves coming back to life a bit in spring, as does much of nature. But spring also has its own challenges: for example, some people experience sleep problems due to the shift in rhythm. Others, on the contrary, suffer from spring fatigue, which makes them sleepy and low on energy and motivation. Some people also suffer from concentration problems in spring. In this article, we cover 5 reasons why going for regular walks in spring can ensure that you get through spring fit and healthy!

1. Walking in spring stimulates blood flow

Good blood flow is essential for a healthy body and a well-functioning mind. If your blood flow is not optimal, your body cells receive less oxygen and nutrients than they need to function properly. If you suffer from poor blood flow, you may experience cold and tingly limbs, sometimes turning a little blue. Poor circulation can also be a cause of dry skin, brittle nails and hair loss. Your heart, muscles and blood vessels together are responsible for your blood circulation. Walking is one activity that supports all these parts of your body. According to the Heart Foundation, for example, sufficient exercise can reduce your risk of cardiovascular disease by 20-30%(1). Walking is a low-threshold form of exercise; you can do it almost anytime, anywhere and it costs nothing. Often, walking for half an hour a day is already a very good start to boost your blood flow. Try walking briskly so that your heart rate speeds up a bit and more oxygen can get to your muscles, cells and tissues. This will also give you more energy and benefit your brain as well. Research shows that regular walking also increases blood flow to your brain(2). So you’ll soon feel fitter and clearer when you walk in the spring, especially if you suffer from springtime fatigue. So quickly step over that threshold and get out into the fresh air!

2. A spring walk gets you vitamin D

Because sunlight is important in the production of vitamin D in our bodies, some people suffer from vitamin D deficiency during or just after a dark winter. Among other things, this can cause you to feel somewhat lethargic and tired. So with the sun shining longer and longer in the spring, it is wise to take a walk in the daylight. Even on cloudy spring days, you can get a big boost from this. Your vitamin D levels may increase a bit again and your body will slowly come out of winter mode.

3. A spring walk is good for your mood

Feeling a bit gloomy and not feeling like doing anything? Then get over your reluctance and go for a half-hour walk outside! Several studies show that walking can have a positive effect on depression, bad mood and anxiety problems(3). Walking could even counteract your tendency to withdraw and boost your self-confidence. For example, walking helps distract you from your negative thoughts and focus your attention on your surroundings, thus counteracting brooding. It also provides a sense of space and clarity in your mind. Moreover, walking can promote the production of endorphins in your body, which is also beneficial to your mood. Can’t manage to walk for half an hour at a time? Then try walking for 10 minutes three times a day. One study suggests that even ten minutes of brisk walking does wonders for your mood(4).

4. Walking in the spring helps you sleep better

In spring, the days get longer and the nights get shorter. All of nature also seems to wake up, which makes some people restless and have trouble sleeping. Walking is a good remedy for sleep problems, according to research(5). Participants in studies experienced improvements in the quality of their sleep, and sometimes they also slept longer. The researchers do not know exactly what causes the positive effects of daily walking on sleep. They may be due to the influence that walking in daylight has on your biological clock, which also affects your sleep-wake rhythm. It may also be due to the positive impact of walking on your mood: being less bothered by stress and negative thoughts is often conducive to sleep as well.

5. A spring walk supports your resistance

Most people associate the winter months with being sick, and that’s not surprising. Because we spend a lot of time indoors in winter, we can also more easily infect each other with all kinds of viruses. But even in spring there are still plenty of flu and colds going around. A study suggests that walking may be able to support your immunity and make you less susceptible. A study that followed 1,000 participants during flu season(6) showed that those who walked 30 to 45 minutes a day had more than 40 percent fewer sick days compared with people who exercised physically less than 1 day a week, and overall the walkers also had fewer respiratory infections. When they did get sick, their symptoms tended to be less severe.

Will you also go hiking more often in spring?

After reading this article, did you get motivated to walk at least 30 minutes every day to support your health? Then the following tips will help you better maintain this good habit, even if spring has already passed. Because let’s face it: walking is actually always a gift to your body and mind, no matter what season it is!

• Invest in good shoes with proper support for your heels and a good footbed so that you walk comfortably and avoid blisters and other foot problems.
• Wear flexible clothing in which you feel comfortable and have adequate freedom of movement.
• Walk preferably in a natural environment, or else on quiet footpaths, so that you can actually relax during your walk.
• Choose the right sun protection for your skin. The spring sun can already be quite bright for your white winter skin.
• If necessary, make walking a social activity so that you can more easily keep it up and let others enjoy the benefits of walking as well. For example, make walking appointments with friends, family members or colleagues, or walk your children to school.
• Make sure you replenish fluids, minerals and other nutrients in time. You can do this, of course, with our delicious red beet juice, celery juice or pineapple juice.

That way you can easily make walking part of your daily routine and enjoy that beautiful spring to the fullest!

Resources

1. Moving. (s.d.). Heart Foundation. https://www.hartstichting.nl/gezond-leven/bewegen
2. How walking benefits the brain: Researchers show that foot’s impact helps control, increase the amount of blood sent to the brain. (2017, April 17). ScienceDaily. https://www.sciencedaily.com/releases/2017/04/170424141340.htm
3. Sharma, A., Madaan, V., & Petty, F. (2006). Exercise for Mental Health. Primary care companion to the Journal of clinical psychiatry, 08(02), 106. https://doi.org/10.4088/pcc.v08n0208a
4. Edwards, M. K., & Loprinzi, P. D. (2018). Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults. Health promotion perspectives, 8(3), 171-178. https://doi.org/10.15171/hpp.2018.23
5. Gillihan, S. J. (2019, Oct. 19). Want to Sleep Better? Go for a Walk. https://www.psychologytoday.com/intl/blog/think-act-be/201910/want-sleep-better-go-walk
6. Nieman, D. C., Henson, D. A., Austin, M. D., & Sha, W. (2011). Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine, 45(12), 987-992. https://doi.org/10.1136/bjsm.2010.077875

Metabolism, you’ve probably heard of it. But what is it really? And is it important? In this blog we tell you everything you need to know about your metabolism and explain how you can optimally support your metabolism.

What is your metabolism anyway?

Your metabolism or metabolism, in short, is the process by which your body converts nutrients into building materials and energy. These building materials and energy are then used for all the important biological processes in your body, such as your breathing, blood circulation, tissue growth and exercise. Proper metabolism is essential for the optimal functioning of your body and the maintenance of good health.

There are many factors that play a role in how your metabolism works, including predisposition, age and gender, as well as your lifestyle. By living healthy, you can support your metabolism. The tips below can help you do this.

Tip 1: Drink enough

Fluid is important in the absorption of nutrients in your gut and the transport of nutrients and waste products through your body(1). Therefore, to provide proper support for your metabolism, it is important that you get enough water daily. The general recommendation is to drink 1.5 to 2 liters per day(1). However, this can vary depending on factors such as age, body temperature and activity level. A useful way to check if you are drinking enough is to monitor the color of your urine. Normally, it is light yellow to translucent. Is your urine dark yellow or orange? If so, this may be a sign that you have not been drinking enough.

Tip 2: Eat regularly

There is evidence that an irregular eating pattern is unfavorable for your cardio-metabolic health(2). Among other things, an irregular eating pattern is associated with higher BMI and blood pressure (2). One possible explanation is that irregular eating disrupts the functioning of your internal biological clock (also called circadian clock). This biological clock is involved in the course of many different important processes in your body, including your energy metabolism. So by keeping the same eating times every day, you may be able to give your metabolism a helping hand.

It is not yet clear whether it also matters how often and when you eat in a day. More research is needed to give sound advice on this.

Tip 3: Get enough sleep

The amount and quality of your sleep are also likely to affect your metabolism(3,4). Poor sleep is associated with impaired glucose metabolism and reduced insulin sensitivity, which can contribute to weight gain, obesity and type 2 diabetes(4). Adults need 7-9 hours of sleep per night. Do you have trouble sleeping? If so, the following tips may help you:

• Try to go to bed and get up around the same time every day
• Ensure good sleep hygiene (nice bed, pleasant temperature, no noise, etc.)
• Do not drink coffee or other beverages containing caffeine in the evening
• From at least one hour before you go to sleep, do not use screens (phone, laptop, etc.)
• Don’t take naps during the day
• Do something relaxing before going to sleep, such as reading a book or taking a bath
• Try to limit the use of alcohol

Tip 4: Play sports and exercise

Regular exercise can support your metabolism in several ways. For example, it can improve sensitivity to insulin, allowing your body to handle carbohydrates and sugars in your blood more efficiently(5). In addition, strength sports can cause you to build more muscle mass. Because muscle tissue requires more energy than fat mass, muscle mass causes you to consume more energy throughout the day, making your metabolism work harder. This can help prevent metabolic diseases, such as obesity and type 2 diabetes.

It is also important for your muscles to get enough protein. Our healthy Protein smoothie contains a whopping 19 grams of protein per bottle and is ideal to take around exercise.

Tip 5: Eat plenty of fruits and vegetables

That a healthy diet is important for a healthy metabolism probably comes as no surprise. By providing your body with the right nutrients and sufficient energy, you can support your metabolism. Several vitamins and minerals are also important for your metabolism, including vitamins B1, B2, B3, B6 and C and the minerals iron, magnesium and copper. They help release energy from your food and play a role in the activity of certain enzymes involved in your energy metabolism.

Also if you are going to snack make sure you snack healthy! Read all our tips & tricks on healthy snacking here.

Fruits and vegetables contain many of these vitamins and minerals. Yet many people still fail to eat the daily recommended intake of 250 grams of vegetables and 2 servings of fruit(6,7). At Sapje, we have a wide range of healthy products that can help you! Consider our vegetable juices, such as red beet juice, tomato juice, celery juice and carrot juice. We also have shots, such as our ginger shot. We also have smoothies and soups, which can help you get lots of vitamins and minerals from fruits and vegetables in an easy way to support your metabolism. Take a quick look at our assortment!

Tip #6: Chew well!

Proper chewing helps your digestive system release nutrients from your food. This way, more nutrients can be extracted from your food, which can then be converted by your metabolism into building materials and energy.

Conclusion

The tips listed above are all important parts of a healthy lifestyle. Miracle drugs to “speed up” or “boost” your metabolism do not exist. By eating healthy, getting enough exercise and sleeping well, you ensure that you give your metabolism the best support!

Resources

1. Nutrition Center (year unknown), Moisture and drinking. Accessed April 11, 2023. https://www.voedingscentrum.nl/encyclopedie/vocht.aspx
2. Pot, G. K., Almoosawi, S., & Stephen, A. M. (2016). Meal irregularity and cardiometabolic consequences: results from observational and intervention studies. Proceedings of the Nutrition Society, 75(4), 475-486. https://pubmed.ncbi.nlm.nih.gov/27327128/
3. Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Pediatric Neuroendocrinology, 17, 11-21. https://pubmed.ncbi.nlm.nih.gov/19955752/
4. Depner, C. M., Stothard, E. R., & Wright, K. P. (2014). Metabolic consequences of sleep and circadian disorders. Current diabetes reports, 14(7), 1-9. https://pubmed.ncbi.nlm.nih.gov/24816752/
5. Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ open sport & exercise medicine, 2(1), e000143. https://pubmed.ncbi.nlm.nih.gov/28879026/
6. Nutrition Center (year unknown), Vegetables. Accessed April 11, 2023. https://www.voedingscentrum.nl/encyclopedie/groente
7. Nutrition Center (year unknown), Fruit. Accessed April 11, 2023. https://www.voedingscentrum.nl/encyclopedie/fruit

Spring has started and that means many delicious and healthy vegetables are back in season. The ideal time to vary with vegetables and maybe even discover new varieties! Below we list our favorite spring vegetables and explain how they support your health.

All vegetables are healthy, but each one contains a different combination of nutrients. By alternating between different types of vegetables, you ensure that you get a good amount of all the vitamins and minerals from vegetables. Choosing seasonal vegetables more often can help with this. Moreover, vegetables that are in season are often a lot more durable and cheaper than other vegetables. And also nice to know: when vegetables are in season, the taste is at its best!

1: Asparagus

Spring is the season of asparagus. The “white gold,” as this special vegetable is also called, has a mild but very distinctive taste. Because white asparagus grows underground, in the dark, it retains its beautiful white color. With the green variety it works the other way around. These grow above ground and owe their color to the sunlight that shines on them. Green asparagus has a slightly stronger taste than white asparagus and, unlike white asparagus, does not need to be peeled.

Both white and green asparagus are full of vitamin C. This vitamin is involved in many different important functions in your body. Among other things, vitamin C has a positive influence on your immune system and contributes to the formation of collagen which is important for your bones and skin. Vitamin C also has a function as an antioxidant, helping to protect your healthy cells and tissues from influences of UV radiation and air pollution. Green asparagus is also another good source of vitamin B1, which is good for your heart and nervous system, among other things.

2: Rhubarb

Rhubarb is also a true spring vegetable. In fact, the rhubarb season runs from late March through July, with May being the peak month. The rhubarb plant is a beautiful sight with its beautiful green-red stems and large dark green leaves. Rhubarb has a fresh-sour taste and is often used in sweet dishes. Because of this, rhubarb is often mistakenly thought of as a fruit.

Rhubarb is a good source of fiber and is packed with vitamin K and the mineral potassium. Among other things, vitamin K is important for maintaining strong bones and aids in the normal clotting of your blood. Potassium is beneficial for your blood pressure and supports the normal functioning of your muscles and nervous system.

Please note that only the stalks of the rhubarb are edible. This is because the leaves contain the substance oxalic acid, which is toxic to us.

3: Spring onion

Of course, the spring onion has its name for a reason. This young, immature onion is harvested early. Spring onion has a mild flavor somewhat reminiscent of leeks. You can cut the green stems of the spring onion into rings and then eat them raw, for example in salads, or incorporate them into hot dishes, such as sauces or soups.

You can also very easily re-grow spring onion yourself. To do this, cut off the butt and roots of a spring onion (about 5 cm) and then place it upright in a container with water. You then leave this in a sunny spot and within a few days a new bunch of crisp spring onions will emerge!

Spring onion is incredibly rich in vitamin K. With 36 grams of this vegetable, you already have the recommended daily allowance of 70 µg of vitamin K.

4: Broccoli

Broccoli is a variety of cabbage available from May. You can recognize it by its green flower buds and thick stems. Broccoli has a nice crunchy texture and mild, slightly sweet and at the same time earthy taste.

Broccoli is full of healthy nutrients. It contains a lot of fiber and is rich in vitamins B11 (folate), C and K. Vitamin B11 contributes, among other things, to extra energy during fatigue and helps in the normal functioning of your immune system. In addition, vitamin B11 is especially important during pregnancy because it supports the growth of the unborn child.

5: Celery

Celery is in season starting in mid-May. The crisp stalks of this popular vegetable have a fresh, spicy flavor. With celery you can go in any direction. It is delicious in stews and sauces, but also a delicious addition to salads, not to mention you can also make delicious celery juice from it!

Among other things, celery provides you with lots of beta-carotene, which can be converted in your body to vitamin A, a nutrient good for your eyesight, immune system and skin. In addition, celery is rich in vitamins C and K and contains a nice amount of the mineral potassium.

Spring vegetables in our juices

You’ll also find a lot of these spring vegetables in our juices, shots and soups. For example, our refreshing Hydrate juice contains rhubarb and our juices Support and Fuel are packed with celery. Tomatoes, of course, are an indispensable ingredient in our tomato juice and tomato soup! Broccoli, on the other hand, can be found in our Detox juice.

Resources

Nutrition Center (year unknown), Vegetables. Accessed April 5, 2023. https://www.voedingscentrum.nl/encyclopedie/groente.aspx

Has the arrival of spring also motivated you to exercise outdoors? With these 5 tips, you’ll enjoy your outdoor workout even more! Exercising regularly is generally already a gift to your health. Research on the benefits of outdoor exercise suggests that your health benefits from outdoor exercise(1). Exercising outdoors would be especially beneficial for your mental well-being and positively affect your mood, for example(2).

Exercising in a natural environment is also an excellent way to reduce stress. Participants in the study on the benefits of exercising outdoors reported that they were more likely to repeat their workout regularly than if they had to do it indoors(3). And it’s precisely that regularity that you need to take full advantage of the benefits that exercise can bring. It is precisely repetition that improves fitness and stronger muscles. Would you also like to exercise outside this spring? These 5 tips will help you get the most out of your workout outdoors!

1. Don’t dress too warm when exercising outside

Exercising outside becomes a lot more enjoyable when you wear the right clothing. When you just step out the door, the outside air can sometimes still feel fresh. Once you get moving, however, you’ll notice that your body warms up quickly. A little sweating is part of the job, but if you perspire unnecessarily, it can be detrimental to your athletic enjoyment. Clammy clothing does not feel comfortable and limits your freedom of movement. Therefore, do not dress too warmly when exercising outdoors. Unsure about the right outfit and have the opportunity to take something off halfway through your workout? Then opt for thin layers. Are you going for a workout where you don’t sweat a lot, like gentle yoga in the park? Then natural materials like organic cotton are quite suitable. Tencel (or lyocell) and modal are also nice and airy. Do you have cardio on the schedule and are going to exert yourself vigorously? Then there is a greater chance of heavy perspiration and materials that wick moisture away from your skin and/or dry quickly are often more comfortable. Cotton can become very moist and feel heavy and sticky. Tencel does dry a bit faster than cotton. Synthetic materials such as polyester or nylon wick away your perspiration even better and are therefore widely used for sportswear. Would you still prefer a natural material that can wick away moisture well? Then try thin merino wool. This absorbs moisture extremely well and won’t feel wet on your skin when you sweat.

2. Start with a good warm up when you exercise outdoors

A good warm up is always important; whether you exercise indoors or outdoors. If you exercise outside on cooler days, it is extra important to warm up your muscles a bit beforehand. Spend at least 5 to 10 minutes warming up and stretching your muscles. Research has shown that warming up before exercising can significantly reduce the risk of injury(4).

Stretching can also improve your flexibility and make you feel more free to move. Also, warming up promotes your circulation and oxygen transport. Results from another study additionally suggest that your performance also improves when you are properly warmed up before exercise(5). A smaller chance of muscle soreness is another benefit of a good warm up. That may make you more likely to feel like exercising outside again soon!

3. Build up outdoor exercise slowly

Do you want to exercise outdoors this spring, but haven’t done much exercise lately? Build up your outdoor exercise slowly. It’s great if you’re motivated, but if you set the bar too high for yourself, chances are you won’t last long. Give yourself time to build up fitness so that you don’t become completely exhausted and discouraged right away. Building up outdoor exercise slowly is also better for your muscles and joints, helping you avoid injury. Perhaps you have a specific goal in mind with your intention to exercise outdoors, such as participating in a half marathon later in the year. If so, you can very easily create a schedule to build up your workouts. Start from when you want to reach that goal and work back in time step by step to the present. That way you can better see how many miles of running you should start with, and when you can increase the number ever so slightly. Be realistic in your goals and, if necessary, ask for help from an expert if you have doubts about whether your body can handle something. That way you avoid disappointment and keep outdoor exercise fun and healthy!

4. Drink plenty of water

Drinking enough water is always important when you exercise. If you exercise outdoors, especially if it is hot or sunny, staying hydrated is extra important. Drinking enough water before, during and after exercising, for example, can help prevent overheating and sunstroke. When you are well hydrated, you can sweat easily, which helps your body dissipate excess heat. But water does much more for your body than maintain your body temperature. For example, drinking enough water also helps

• keeping your joints supple
• digesting of food
• waste removal
• transport nutrients through your blood
• protecting your brain and vertebrae from shock

Reason enough, then, to always keep a bottle of water handy! Would you like to support your sports performance with the right nutrition? Then read about what you can best eat and drink before, during and after exercise. Sapje also has special juices and smoothies for athletes, such as the red beet juice, protein smoothie, hydrate juice and recover juice. Tasty, natural and healthy!

5. Keep outdoor exercise fun for yourself

As mentioned, exercising outside can already bring many additional benefits that make it more enjoyable than exercising indoors. You may get a better mood and more energy from exercising outdoors. You may also enjoy it extra because of the beautiful surroundings, the sunlight and the fresh breeze on your skin. Still, you may also get used to this after a while. Then it may be necessary to make sure that exercising outdoors remains fun. Variety is an important factor here. For example, if you go biking, walking or running, choose a different route every now and then so you see something new. Or choose a different workout than usual and go for a circuit workout, for example, or a HIIT workout. The article “Outdoor Workouts” will give you some more inspiration for different workouts you can do outside. The right company can also make outdoor exercise more fun. Maybe there is a friend, family member or fun colleague who would like to join you!

Don’t be too hard on yourself, but at the same time keep challenging yourself enough to make sure outdoor exercise remains fun. A workout buddy can help you with that, too. Sports with a game element, which you can possibly do in larger teams, can also enhance your enjoyment of sports. Consider a game of soccer or basketball outside, or go beach volleyball or frisbee. The more fun you have playing sports outdoors, the more likely you are to continue it!

Sources:

1. Gladwell, V., Brown, D. G., Wood, C., Sandercock, G., & Barton, J. (2013). The great outdoors: how a green exercise environment can benefit all. Extreme physiology and medicine, 2(1). https://doi.org/10.1186/2046-7648-2-3
2. Bowler, D. E., Buyung-Ali, L. M., Knight, T. M., & Pullin, A. S. (2010). A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health, 10(1). https://doi.org/10.1186/1471-2458-10-456
3. Coon, J. T., Boddy, K., Stein, K., Whear, R., Barton, J. S., & Depledge, M. H. (2011). Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology, 45(5), 1761-1772. https://doi.org/10.1021/es102947t
4. LaBella, C. R., Huxford, M. R., Grissom, J. E., Kim, K., Peng, J., & Christoffel, K. K. (2011). Effect of Neuromuscular Warm-up on Injuries in Female Soccer and Basketball Athletes in Urban Public High Schools. Archives of pediatrics & adolescent medicine, 165(11), 1033. https://doi.org/10.1001/archpediatrics.2011.168
5. Fradkin, A., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of Warm-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140-148. https://doi.org/10.1519/jsc.0b013e3181c643a0

Now that the days are getting longer, the temperatures higher and the winter dip has been overcome, outdoor exercise is becoming more and more appealing. Have you been making resolutions to get some more exercise for some time, but haven’t gotten around to it in recent months? Turn those spring jitters into healthy habits and try these 5 outdoor workouts! All five of them need cost little to nothing, as you use your own body, what you find outside and possibly some simple tools.

Several of these outdoor workouts are also great if you have little free time. In addition, this immediately gets you a nice dose of fresh air and daylight, which is conducive to your health and energy. Read on and discover these 5 outdoor workouts!

1. Running outdoors remains a great workout

Running is an excellent form of exercise. Not only does it train different muscle groups, your fitness can also improve by leaps and bounds if you run regularly. Running is not only good for your body, but also for your mind. For example, running produces hormones that make you feel good, such as endorphins. It’s nothing short of a “runner’s high”! But running outdoors brings additional health benefits.
For example, participants in a study who went running outside reported that they had more energy, felt less depressed and were more likely to repeat their workout(1). Results from another study suggest that running outside leads to better performance than running on a treadmill indoors(2). So lots of benefits, and running outdoors is also easy to accomplish. You don’t need much for it except a pair of decent running shoes, comfortable clothes and a little good courage. Still, would you like some guidance to build up your running properly? Then there are several running apps designed specifically for this purpose. What’s still holding you back?

2. Jumping rope outside

Jumping rope outside is another workout you can easily start. A jump rope doesn’t have to cost much, and you also don’t need much space to jump rope. Jumping rope is excellent for fitness and helps you burn calories and possibly lose weight, according to a study of overweight young people(3). Moreover, you train many different muscle groups when jumping rope, including your legs (calves, thighs and buttocks), arms (biceps and shoulders) and abdominal muscles. Another study suggests that jumping rope is also a good way to promote bone density in your legs(4). The jolts that pass through your bones with each landing can cause your bones to get stronger, just as your muscles get stronger when you put them to the test.

Results from another study show that jumping rope is also beneficial to your overall balance and coordination. Moreover, jumping rope is very intense; you’ll find that it speeds up your heart rate in a short period of time, so you don’t necessarily have to do it for a long time in a row to feel the effect. Thus, you can easily integrate skipping rope into your daily activities. Ideal if you have little free time but still need some exercise. Interrupt your homework session for ten minutes of skipping rope in your backyard and you’re good to go! Of course, you can also jump rope outside as part of a broader HIIT workout. Read on quickly!

3. Do HIIT workout outside

For those who didn’t already know; HIIT stands for High Intensity Interval Training. HIIT includes different types of intense workouts that you alternate with periods of low effort. Jumping rope, sprinting or cycling can all be used for a HIIT workout. A HIIT workout lasts an average of 10 minutes to half an hour. For example, an outdoor HIIT workout can consist of cycling as hard as you can for half a minute, possibly with your bike in gear where the pedaling is heavier. Then you cycle slowly for several minutes, pedaling only very lightly. Then you cycle fast again for another half minute, and so on.

You repeat these steps about five times, depending on how much time you have. The same applies to sprinting or jumping rope; you alternate short bursts of great effort with several minutes of light effort, and repeat this several times. You can also alternate the different forms of exertion, of course. The idea is that your heart rate keeps accelerating and then slowing down a bit. According to some sources, interval training is actually the most ideal for your health(5). This workout is great for you if you don’t get much exercise due to lack of time. In fact, you can experience many health benefits from HIIT workouts in a short period of time.

One study found that a HIIT workout can produce the same results as a longer workout with continuous, less intense effort(6). Participants also reported that they enjoyed the HIIT workout more. Add to that the added benefits of doing a HIIT workout outdoors – the sun’s rays, singing birds and fragrant flowers, for example – and you have a workout that is not only very effective, but also fun!

4. Doing a circuit training workout outside

Circuit training is another time-saving workout that is excellent to do outdoors. In many places there are special outdoor courses for circuit training, but you can also very easily find a good spot on your own. In circuit training, you do a series of different exercises, about eight to 10, training a different major muscle group each time, with only a few minutes of breathing time in between. You can think about push-ups, pull-ups, squats, sit-ups, and so on. Thus, with circuit training, you can undergo a whole-body workout in as little as half an hour.

You can do a circuit workout in different ways, either based on duration or on number of repetitions. For example, you do each exercise for one minute, before resting for two minutes and moving on to the next one, or you do an exercise, for example, 10 times, rest for two minutes, and then move on to the next one. See what works for you! Circuit training is a great way to get a stronger body and better fitness. If you do circuit training outdoors, you get the benefits of being outdoors on top of that, such as better health and mood(7).

5. Bodyweight workouts for outdoors

Bodyweight workouts have been around for a long time, but are still popular. Here you basically use only your own body weight, plus possibly some everyday tools, such as a chair or bench. Examples of bodyweight exercises include push-ups, sit-ups and squats. If you’re not in great shape and are dreading a crowded gym full of fit people and complicated machines, a bodyweight workout outside in a quiet spot is sure to be a relief for you. There are several variations to make them a little easier if your muscles aren’t as strong yet.

For example, you can do push-ups standing upright against a wall instead of on the floor, to name just one example. An advantage of bodyweight workouts over exercises with weights is that they usually train several muscle groups at once, in a way that is similar to your daily activities. As a result, the muscle strength you build with them can also be considered more “functional,” as opposed to exercises with weights in which you always load a single muscle group. For example, you’ll notice more quickly that you can carry the groceries, the laundry basket or your baby more easily.

By doing your bodyweight workout outside, you make this form of exercise extra enjoyable for yourself. Want to learn more about the benefits of bodyweight workouts and need inspiration for exercises? Then check out this comprehensive article!

The best outdoor workout is the workout you enjoy doing!

The more you enjoy a workout, the more likely you are to do it more often, according to research(8). If you enjoy a workout enough to repeat it regularly, you’ll reap the health benefits it offers faster and more. Through repetition, your muscles slowly get stronger and stronger and your fitness improves. The exercises then become easier and easier for you, and seeing results naturally works to motivate you as well. Especially if you combine exercise with good nutrition and healthy juices. Is one of the above outdoor workouts starting to bore you? Then try another from the list, for much-needed variety.

This also keeps your workouts fun. It can also be very helpful to meet up with friends, family members or colleagues outside before your workout. This way you combine exercise, being outside and social contact; all important factors for your physical and mental health! Doing your workout outside when the sun is shining will also help your body produce extra vitamin D, which is necessary for good health. Vitamin D supports your immune system, bones and normal muscle function, among other things. Reason enough, then, to do your workout outside this spring!

Resources

Alansare, A. B., Alford, K. L., Lee, S., Church, T., & Jung, H. S. (2018). The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults. International Journal of Environmental Research and Public Health, 15(7), 1508. https://doi.org/10.3390/ijerph15071508

Coon, J. T., Boddy, K., Stein, K., Whear, R., Barton, J. S., & Depledge, M. H. (2011). Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology, 45(5), 1761-1772. https://doi.org/10.1021/es102947t

Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players. (2015, November 24). PubMed. https://pubmed.ncbi.nlm.nih.gov/26664276/

Kong, Z., Fan, X., Sun, S., Song, L., Shi, Q., & Nie, J. (2016). Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial. PLOS ONE, 11(7), e0158589. https://doi.org/10.1371/journal.pone.0158589

Lakicevic, N., Gentile, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A., & Drid, P. (2020). Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence? Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.577522

Peserico, C. S., & Machado, F. S. (2014). Comparação entre desempenhos de corrida time trial realizados em pista e esteira. Revista Brasileira De Cineantropometria E Desempenho Humano, 16(4), 456. https://doi.org/10.5007/1980-0037.2014v16n4p456

Seo, K. (2017). The effects of dance music jump rope exercise on pulmonary function and body mass index after music jump rope exercise in overweight adults in 20’s. Journal of Physical Therapy Science. https://doi.org/10.1589/jpts.29.1348

White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H., & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and well-being. Scientific Reports, 9(1). https://doi.org/10.1038/s41598-019-44097-3

Just as nature awakens after a long winter, your health can also blossom this spring. Use that fresh spring energy and these 5 tips to support your health.

Time for new beginnings: here’s how to get into spring healthy!

With spring, nature makes a new beginning. The first flowers raise their heads above the ground, buds appear on the trees and animals come out of hibernation. Your body and mind are also slowly but surely coming out of winter mode, especially now that the days are getting longer and there is more daylight. While some welcome the light, warmth and energy of spring with open arms, others also face some challenges. For example, do you suffer from spring fatigue or spring fever, or are you prone to hay fever? Then the arrival of spring is not all good news. Whatever your situation, the following 5 tips will get you through spring healthily!

1. Get more exercise for a good start to spring

With the arrival of spring, the days are getting longer and the temperatures higher. Did you make resolutions at the beginning of the year to get outside more often and/or exercise more? Then make smart use of the milder spring weather to put your money where your mouth is, if little else. According to research, the increase in daylight in spring can cause your body to produce more dopamine, a neurotransmitter associated with motivation, attention, pleasure and good mood(1). Therefore, you are more likely to achieve your health goals in spring, so what are you waiting for? Get outside and get moving! This will give you new energy, help your body produce vitamin D from sunlight and also help you get rid of those excess winter pounds, should that be desired.

Spring fatigue or spring fever

If you suffer from spring fatigue, getting moving might be the last thing you feel like doing. Nevertheless, it is a good idea to go outside and treat yourself to some extra exercise. In fact, many of the tips for overcoming winter blues also work very well with spring fatigue, as the causes and symptoms are similar. Both result from sensitivity to the change of seasons. Instead, do you suffer from “Spring fever,” which makes you more likely to be a bit hyperactive and have trouble sleeping? Then walking, biking or running outside can be the perfect way to get rid of that extra energy somewhat. Other work outs also become extra fun if you do them outside in spring. With sleep problems, though, it’s best to schedule strenuous exercise for a time earlier in the day, rather than in the evening. Are you prone to hay fever? Then also read the tips at point 4 in this blog, so you can still take advantage of that outdoor exercise!

2. Keep sunscreen handy

The spring sun can already be quite powerful. Therefore, make sure you properly protect your white winter skin from sunburn. If necessary, check what skin type you have and what sun protection is necessary and invest in an appropriate sunscreen; preferably with natural filters(2). Even on cloudy days, the sun’s UV rays can cause skin damage. Cover your skin with long sleeves or long pants if necessary, and wear a hat with a wide brim. If necessary, check the UV radar to see what the sun strength will be before you head out(3).

3. Bring spring into your home

Of course, you don’t have to enjoy the benefits of spring only outside. There are several ways to bring the positive energy of spring into your home. A big spring cleaning is a tradition in many cultures for a reason. This is another way to make a new beginning. As the sunlight pours through the windows, you suddenly notice how dirty they are, and how dusty your furniture has become. In addition, you may see all sorts of things that you are no longer going to use (for now). Put them away, or give them away to charity. If necessary, replace them with things that can enhance your enjoyment of spring, such as a bowl of spring fruit or a beautiful bunch of spring flowers. This fruit calendar lists spring fruits that you can make nice lemon juice and pineapple juice from. Replace your winter clothes with spring clothes, and your winter comforter for a lighter version. Let that fresh spring breeze blow through your home and see how much energy it gives!

4. Be ahead of hay fever

If you are predisposed to hay fever, you may suffer from it as early as February or March, when it gets warm early in the year. The trees will start blooming earlier, which means more and more pollen will be in the air. Do you have plans to go outside? Then check the hay fever radar first to see how much pollen is in the air so you can take measures if necessary(5).

Keep pollen at bay

In general, sunny days with more wind cause more hay fever symptoms. Then there are more pollen in the air and they spread faster. With these tips, you can keep pollen at bay:

• Keep doors and windows closed
• If necessary, use an air purifier with a good filter
• Don’t dry your laundry outside
• Stay inside if you can, or:
• Wear sunglasses that seal your eyes tightly, and/or a mouth mask. You can also smear an oily cream or ointment around your nose so the pollen will stick to it instead of entering your nose.
• If necessary, use a nasal spray against hay fever
• Wash your hands regularly or even take a shower and wash your hair if you have been outside. In case of severe hypersensitivity to pollen, you may also want to put on clean clothes. This will prevent you from walking around all day with residual pollen on your body, hair or clothes.
• If necessary, use a spray of saline solution to cleanse your upper airways

Hay fever and nutrition

Because your mucous membranes produce extra mucus when you suffer from hay fever, it is smart to avoid foods that promote mucus production as much as possible. For example, it can help to eat less dairy, and less sugary foods. Some fruits and nuts can also worsen your symptoms, including hazelnuts and apples(6). There are also fruits and vegetables that can reduce hay fever symptoms, such as asparagus, broccoli, garlic, onions, pineapple and kiwi. There are also people who experience relief from their hay fever symptoms if they drink certain types of herbal teas or juices, such as licorice tea, ginger tea or nettle tea. Allow the tea to steep for at least eight minutes to reap the full benefits. Everyone is different, of course, so try carefully what works for you!

5. Start spring with a detox

Besides your home, you can also support your body with a detox treatment*. This is immediately a good opportunity to let go of all your unhealthy habits. Follow a juice cure, for example, and avoid cigarettes, alcohol and other unhealthy things. This will spare your organs for a while. You get a lot of vitamins and minerals. These healthy nutrients support your immune ^system1 and overall vitality. With a good overall vitality you will soon be bouncing through spring like a foal!

Resources

A. (2020, August 18). Fruit calendar – Gardens. Gardens. https://www.tuinen.nl/fruitkalender/

Buienradar – UV radar. (n.d.). https://www.buienradar.nl/nederland/zon-en-wolken/zonkracht-uv

Skin types – Huidarts.com. (2017, July 5). Skindoctor.com. https://www.huidarts.com/huidaandoeningen/huidtypen/

Novio Design – Ton Haex (n.d.). Hay fever radar informs about hay fever and pollen forecasts. Hay fever radar. https://www.hooikoortsradar.nl/

Tsai, H. L., Chen, K. C., Yang, Y. K., Chen, P. S., Yeh, T. L., Chiu, N. T., & Lee, H. C. (2011). Sunshine-exposure variation of human striatal dopamine D2/D3 receptor availability in healthy volunteers. Progress in Neuro-Psychopharmacology & Biological Psychiatry, 35(1), 107-110. https://doi.org/10.1016/j.pnpbp.2010.09.014

¹ Read more about which vitamins and minerals in our juices can support your immune system here .

A well-functioning immune system helps keep your body healthy and strong. Miracle cures to “boost” the function of your immune system unfortunately do not exist, even though this is often claimed. Fortunately, there are certainly a number of things you can do yourself to support your immune system. In this article we will tell you more about them.

What is your immune system?

Our body has a special defense system against harmful outside invaders such as bacteria, viruses and parasites: the immune system. This is a complex system made up of many different cells, tissues and organs that work together precisely.

How well your immune system works depends on several factors, such as your predisposition and age, as well as your lifestyle. You can influence the latter. By living a healthy life, you can give your immune system a helping hand. Below are 7 tips to improve your lifestyle and give your immune system optimal support.

Tip 1: Get enough sleep

During your sleep, many strictly regulated processes take place that are important for the balanced functioning of your immune system (1). If you don’t sleep enough for an extended period of time, this can reduce the function of your immune system. So a good night’s sleep is essential for your immune system to function optimally.

Yet sleeping well is a challenge for many people. Especially during busy periods of high stress, it can be difficult. An adult needs about 7-9 hours of sleep per night. The tips below can help you improve your sleep (2,3):

• Go to bed around the same time every day and also get up at the same time
• Do not drink coffee or alcohol in the evening
• Make sure the room is dark, cool and quiet
• Try to get plenty of exercise during the day
• Don’t take naps during the day
• Do not use screens (laptop, phone, etc.) starting an hour before you go to sleep
• Try to do something relaxing in the hour before you go to sleep, for example, read a book or do puzzles

Tip 2: Sports and exercise

Regular exercise has a positive effect on your immune system (4). Exercise can improve the activity of several important immune cells, as well as contribute to the exchange of immune cells between your bloodstream and tissues. Several studies have actually found a link between moderate-intensity exercise and a reduced risk of disease (5, 6). Don’t overdo it, because excessive exercise and sports can actually negatively affect the function of your immune system (4).

Tip 3: Reduce stress

While acute stress can help you in emergency situations, long-term stress actually has a negative effect on the functioning of your body processes, including your immune system. When you experience a lot of stress for an extended period of time, your immune system can function less well (7). Among other things, the disrupted release of the hormone cortisol is responsible for this.

Unfortunately, reducing stress is often easier said than done. Yet there are certainly things you can do yourself to create more relaxation in your life:

• Maintain a healthy lifestyle (healthy diet, adequate sleep, etc.)
• Create moments of rest in your day
• Maintain social contacts
• Makes time for hobbies
• Make sure you spend some time outside every day
• Meditation
• Keep your home tidy
• Create a structure in your day

Tip 4: Eat healthy and varied meals

Your diet also plays an important role in the functioning of your immune system. This is because to maintain optimal immune function, your body needs sufficient energy and essential nutrients (8). So by eating a healthy and varied diet, you can give your immune system a helping hand.

There are also a number of nutrients extra important for the normal functioning of your immune system. These include vitamin C, folate, copper, iron and zinc. In particular, fresh unprocessed foods such as vegetables, fruits, nuts, whole grains, fish and unprocessed meat contain many of these nutrients.

Here we have created 8 healthy recipes that you can make easily and quickly.

Do you find it difficult to eat enough fruits and vegetables daily? Then Sapje’s vegetable juices, smoothies, ginger shots, soups and detox can come in handy. These are full of fresh organic fruits and vegetables, and therefore contain a lot of vitamins and minerals that support your immune system.

Tip 5: Drink enough

Our body is made up of about 65% water. A good fluid balance is very important for all the processes in your body to work properly, including the functioning of your immune system (9,10). The general recommendation is to get 1.5 to 2 liters of fluid per day through drinking. If you exercise a lot or in high temperatures, you need more. Preferably choose water, tea and coffee without sugar.

Tip: Our juices can also contribute nicely to your daily fluid intake!

Tip 6: Quit smoking and limit alcohol

This probably comes as no surprise, but both smoking and drinking do not benefit your immune system. Both can mess up the functioning of your immune system, putting you at higher risk for various diseases (11,12).

Try to stick to a maximum of one glass of alcohol per day. For example, replace your drink with a 0.0% variety or go for a tasty juice😉

Tip 7: Get outside regularly

Getting outside to exercise daily is a good idea anyway. There is an additional reason: because sunlight is the main source of vitamin D. Your body can produce this vitamin itself when your skin comes in contact with sunlight. Vitamin D has a positive influence on your immune system. So an important vitamin to consider!

Because the sun in the Netherlands is low and shines little during the fall and winter months, it may be beneficial to consider supplemental vitamin D supplements during this period. For young children, the elderly, people with a tinted complexion, pregnant women and people who do not get out much, the recommendation is to take extra vitamin D year-round anyway (13).

Resources

1. Besedovsky, L., Lange, T., & Haack, M. (2019). The sleep-immune crosstalk in health and disease. Physiological reviews.
2. Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep medicine reviews, 22, 23-36.
3. Caddick, Z. A., Gregory, K., Arsintescu, L., & Flynn-Evans, E. E. (2018). A review of the environmental parameters necessary for an optimal sleep environment. Building and environment, 132, 11-20.
4. Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of sport and health science, 8(3), 201-217.
5. Nieman, D. C., Nehlsen-Cannarella, S. L., Markoff, P. A., Balk-Lamberton, A. J., Yang, H., Chritton, D. B. W., … & Arabatzis, K. (1990). The effects of moderate exercise training on natural killer cells and acute upper respiratory tract infections. International journal of sports medicine, 11(06), 467-473.
6. Nieman, D. C., Henson, D. A., Gusewitch, G. A. R. Y., Warren, B. J., Dotson, R. C., Butterworth, D. E., & Nehlsen-Cannarella, S. L. (1993). Physical activity and immune function in elderly women. Medicine and science in sports and exercise, 25(7), 823-831.
7. Dhabhar, F. S. (2014). Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic research, 58, 193-210.
8. Childs, C. E., Calder, P. C., & Miles, E. A. (2019). Diet and immune function. Nutrients, 11(8), 1933.
9. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
10. Chishaki, T., Umeda, T., Takahashi, I., Matsuzaka, M., Iwane, K., Matsumoto, H., … & Nakaji, S. (2013). Effects of dehydration on immune functions after a judo practice session. Luminescence, 28(2), 114-120.
11. Qiu, F., Liang, C. L., Liu, H., Zeng, Y. Q., Hou, S., Huang, S., … & Dai, Z. (2017). Impacts of cigarette smoking on immune responsiveness: up and down or upside down? Oncotarget, 8(1), 268.
12. Szabo, G., & Mandrekar, P. (2009). A recent perspective on alcohol, immunity, and host defense. Alcoholism: Clinical and Experimental Research, 33(2), 220-232.
13. Nutrition Center (year unknown), Vitamin D. Accessed February 22, 2023. https://www.voedingscentrum.nl/encyclopedie/vitamine-d.aspx

Are you suffering from a winter dip? Then read more about the causes and symptoms of a winter dip here. Also discover 7 handy tips to overcome your winter dip!

What is a winter dip?

You can speak of a winter dip when you suffer from a predominantly gloomy mood and a lack of energy in winter. If you suffer from depressive symptoms for at least two winters in a row, but not during the rest of the year, you may be suffering from winter depression, a more severe form of winter blues. In English, winter depression is also called seasonal affective disorder (SAD), indicating that it is a depression associated with the change of seasons. In this article, we describe the less severe but somewhat more common winter dip. We look at the causes and symptoms, but most importantly, what you can do to overcome your winter blues!

What are the causes of winter blues?

The exact causes of winter blues are not yet fully agreed upon by researchers. A winter dip is most likely caused by the decrease in daylight during the winter months. The days are shorter, reducing your exposure to daylight, plus the sun usually shines less often than in other seasons. In some people, this can trigger physical and mental effects that could explain the symptoms of a winter dip or winter depression.

Biological clock

According to some experts, your so-called biological clock can get confused during the dark winter months, affecting your sleep-wake rhythm, mood and energy levels, among other things. Your biological clock is not an organ, but consists of a group of neurons in your hypothalamus. Among other things, it influences when you feel awake and energetic, or sleepy and sluggish. In the winter months, disruption of the biological clock could cause you to feel sleepy even during the day and not feel like doing things.

Melatonin and serotonin

Some experts suspect that the dark winter months can disrupt the production of hormones such as melatonin (which affects your sleep rhythm) and serotonin (which affects your mood). That could also explain why you feel tired and a little down in the winter.

Psychological factors

In dark, cold and rainy weather, you may tend to stay inside more. This also affects your mood and energy levels and can lead to some of the symptoms of winter blues. After all, if you don’t leave your house much, you are also less exposed to daylight, fresh air, social contacts and exercise. This while these are important to feel fit, healthy and happy, especially in winter. One or more of these causes can lead to the symptoms of winter blues, or to a worse extent, winter depression.

What are the symptoms of winter blues?

If you experience the following symptoms during the winter months, you may be suffering from winter blues:

• Feeling gloomy most of the time
• Feeling tired and low on energy
• Feeling listless and less inclined to do anything
• Being irritable or more susceptible to stress
• Sleeping too much and having more trouble getting up
• Noticing changes in your diet and weight, for example, craving more carbohydrates

Winter depression is a worse and rarer version of winter blues and otherwise has the same symptoms as regular depression, but only occurs during the winter months. If you suffer greatly from this and struggle to function well in the winter, contact your doctor to discuss options for treating your winter depression. The tips below may not be sufficient then.

7 tips to overcome your winter blues!

1. Try to exercise a little more

Exercise is one of the best natural remedies for any dip. With exercise, your body automatically produces hormones that make you feel happier and more energized. Exercising outdoors has the added benefit of immediately exposing you to some extra daylight and fresh air. When you have a dip, it is sometimes difficult to get moving. Therefore, choose an activity that you really enjoy; it can also be dancing, or playing outside with children or pets. It also helps, for example, to go biking or hiking with friends or family members. Some extra social contact also counteracts your winter blues, and others can help you get into action.

2. Make sure you have regularity and rhythm

A winter dip can affect your sleep-wake rhythm. Some people have trouble falling asleep and/or difficulty getting up. Others prefer to sleep all day. The best advice in this case is to maintain a regular rhythm. Go to bed at set times and get up at set times. This promotes the quality of your sleep and therefore your mood and energy level during the day. Moreover, it allows you to get as much daylight as possible each day (provided you sleep when it’s dark and wake when it’s light). Don’t sleep much longer than necessary and prefer to go outside for a walk if you feel sleepy.

3. Try light therapy if you suffer from winter blues

Especially if you suffer from winter blues, regular exposure to daylight is essential. So try to go outside as much as possible, especially around noon, when sunlight is strongest. Being outside in daylight for at least 30 minutes daily can already reduce your winter blues, even on cloudy days. Sit near the window if you must be inside so you still catch natural light. Some days there is not enough daylight available. Then light therapy can help.

Daylight bulbs

Special daylight lamps are available for this purpose. They provide brighter light, with more different wavelengths, than regular lamps. In most cases, you need to sit in front of such a lamp for about 20 to 30 minutes to notice the effect. Generally, the morning is the best time for this. The light can trigger chemical reactions in your brain that can reduce your symptoms of winter blues. For some people, this form of light therapy is not appropriate. That may include people with eye conditions or people taking certain medications or herbs that make you more sensitive to light, such as antibiotics or St. John’s wort. Ideally, consult with your doctor before using a daylight lamp, also to see which lamp is best, what light intensity is appropriate for you and how long you should use the lamp per session.

Light Alarm

Some people with winter blues also benefit greatly from a light alarm clock. This slowly begins to give off more and more light before you have to get up, helping you to wake up gradually, just as the rising sun would in the other seasons.

4. Overcome a winter dip with vitamin D

Sunlight helps our bodies make vitamin D. According to some experts, vitamin D deficiency can also cause depressive symptoms. Consult with your doctor about whether you are vitamin D deficient and whether you can possibly take supplements to bring your vitamin D levels to the right level. In any case, make sure you catch as much sunlight as possible and also consider adding some more foods with vitamin D to your menu, such as oily fish and eggs.

5. Maintain your social contacts

When you are feeling gloomy and tired, you often feel less inclined to engage in social interaction. Still, it is worthwhile to maintain your social contacts and still keep meeting up with your favorite friends and family members. Research shows that isolation can trigger depressive feelings. Tell your loved ones about your predisposition to winter blues and winter depression, and they may be able to contact you regularly to see how you are doing. Possibly sign up before the winter months for activities that are good for your mood, such as sports or dance classes, or interesting courses, for example. Then you will have a stick to get among people even in winter.

6. Pamper yourself occasionally if you suffer from winter blues

You can also combat the symptoms of your winter blues a bit by occasionally pampering yourself during the winter months. Make an appointment to go to the spa or sauna, treat yourself to a visit to the hairdresser or beauty salon, or get a massage. Of course, you can also take a hot shower or (foot) bath at home with your favorite skin care products, followed by, for example, a mask or a massage with essential oils (diluted in a base oil). Aromatherapy could also have a positive effect on the symptoms of winter blues. Lavender oil in particular could help against a gloomy mood, as well as anxiety or stress. This oil can also help if you have sleep problems. Peppermint oil or eucalyptus oil work invigorating if you are sleepy or have low energy. Rosemary oil can make you feel clear-headed. Also try orange oil, for a happy, summer feeling!

7. Make sure you keep eating healthy

According to studies, a winter slump can make you want to eat more and especially crave more carbohydrates. When you have a dip and feel lethargic, it is also more tempting to reach for easy meals, which are not always healthy. High-carbohydrate meals or fast food may not counteract your symptoms of winter blues and may even worsen them. Therefore, make sure you still keep eating healthy. Eat foods with enough protein, B vitamins and omega 3, because you need them for your brain to produce the neurotransmitters that keep your a mood and energy levels balanced. Making sure you get enough vitamins and minerals also helps you feel fit. This in turn makes it easier to do the other things that help you overcome your winter blues, such as going outside, exercising and engaging in social activities. Vitamins and minerals from food are generally better than those from supplements. Our juices give you a quick and easy way to get healthy nutrients from fresh vegetables, fruits, herbs and spices. Be sure to check out the juices Energy, Reboot, Fuel, Boost, Recharge and, of course, Sunny!

Sources:

https://www.thuisarts.nl

https://www.voedingscentrum.nl

In winter, we traditionally eat nutritious dishes such as stews and hearty soups. Winter vegetables are therefore ideally suited for this purpose. This category includes leafy vegetables such as kale, red cabbage and endive, or root and tuber vegetables such as carrot, parsnip or beet. They resist frost well and in many cases even taste sweeter after being exposed to freezing temperatures. Moreover, these winter vegetables are rich in healthy nutrients, such as vitamins, minerals and antioxidants. Read more about six delicious and healthy winter vegetables below.

Kale is a winter vegetable full of vitamins

Kale is the winter vegetable of choice. This curly cabbage withstands cold temperatures well, especially the shrub variety. Traditionally, kale is even known as a vegetable that becomes tastier when “the frost has been over it. There are hints that this is because the starch present in kale is converted to sugars by the freezing temperatures, making the bitter taste sweeter. Kale tastes great in a classic stew, but also does well in salads and smoothies, for example. In addition, kale is healthy because of the nice combination of vitamins and minerals found in it. For example, kale is rich in vitamin K, vitamin C and vitamin A. In addition, it is a nice source of vitamin B6, folic acid, calcium and potassium.

Endive is rich in vitamin K

When we talk about healthy winter vegetables, we have to talk about endive. This crisp leafy vegetable is related to chicory and tastes fairly bitter. You can eat endive well raw, in mashed (raw) endive for example, or in a salad. But also cooked endive is very healthy. Endive contains a lot of fiber and is particularly rich in vitamin K. Per 100 grams of endive you get more than 300% of your recommended daily intake of this vitamin. Vitamin K supports your blood clotting and is good for maintaining strong bones. Endive is also a good source of folate (vitamin B11). Folate supports the production of red/white blood cells, contributes to the process of cell renewal and has a positive influence on the immune system. In addition, folate contributes to the growth of the unborn child during pregnancy.

Carrot is rich in vitamin A

Carrotscome in countless shapes, sizes and colors these days. You can harvest and eat them in different seasons, but they are said to taste best in fall and winter. In winter, you mash thick winter carrots through your stew, but the versatile carrot also does great in salads, soups, sauces and more. Carrots are especially known for their high content of beta-carotene, which is converted in your body to vitamin A. This vitamin is good for your eyesight. For example, vitamin A helps maintain normal eye moisture and is also important for staying sharp in the dark. In addition, vitamin A helps keep your skin healthy. Vitamin A also supports your immune system. No superfluous luxury in the winter! You can read much more about carrots here!

Beets are a good source of potassium

Red beet is a vegetable that can be grown and harvested in many seasons. With a little protection of straw or fleece, for example, red beets (also called crucibles) are also resistant to frost. Their powerful, earthy flavor gives you an instant boost. As a good source of potassium and fiber, beets are also a healthy addition to your winter menu. For example, potassium has a positive effect on the functioning of your nervous system. In addition, potassium plays a role in maintaining supple and strong muscles. Potassium also helps maintain good blood pressure. Red beets can be eaten cooked, but also perfectly grated in a salad, for example together with carrot and apple.

Red cabbage is rich in vitamin C

Red cabbage is a winter vegetable with a long history. This purplish cabbage with closed head can withstand the cold well. Finely sliced or grated and cooked, it is easiest to digest. Mashed red cabbage with apples is such a wonderfully hearty and warming winter dish. But you can also eat red cabbage raw, provided you cut or grate it very finely and first soften it in a little vinegar or yogurt. Red cabbage is particularly rich in vitamin C, which is best preserved when eaten raw. 100 grams of raw red cabbage contains as much as 60 milligrams of vitamin C, while in cooked form it contains about 38 milligrams of vitamin C. Daily, you need about 75 milligrams of this vitamin. Vitamin C is a particularly versatile vitamin that plays a role in many different bodily processes. For example, vitamin C has a positive influence on your immune system and supports energy levels. In addition, vitamin C contributes to the formation of collagen, which is important for your skin and blood vessels.

Parsnips are a winter vegetable full of fiber

Parsnip is a large, white root with a sweet, warming flavor. Parsnip is a winter vegetable that is relatively high in fiber. According to the Nutrition Center, it is important to get enough fiber daily. The center recommends adults eat 25-30 grams of fiber daily. Per 100 grams of cooked parsnips, you get 2.6 grams of fiber. But there are even more reasons to eat parsnips. Parsnips also contain several vitamins, such as vitamin C, vitamin B1 and vitamin B11, as well as minerals such as potassium and magnesium. Parsnips do great in, for example, a stew with carrots, but also as an aromatic and nutritious soup. Also, cut parsnips into French fries and do the same with carrots. Bake them cooked in the oven and enjoy delicious and healthy vegetable fries!

Want to discover 8 recipes that are quick and healthy? We have listed 8 of them.

Try these winter vegetables in a juice, too!

Many of these winter vegetables are healthy when consumed raw, but not always easy to chew away if they are not cooked. Still want to take advantage of all the health benefits of these winter vegetables? Then try them in a juice or smoothie! Kale can be found in the juice Recharge and our Green Smoothie, among others. The same goes for endive, also a key ingredient in our Reboot juice. Carrot shines in our Fresh, Sunny, and Power juices, while beet shines in our Energy and Recover juices. Red cabbage is also found in the Energy juice, but this colorful cabbage also appears in Ron’s Sapje. Parsnips we used in our Sunny and Fuel juices. Because we only use local, organic vegetables, squeeze them with the slow juicer and then immediately freeze them in the shock freezer, the vitamins, minerals and antioxidants from these winter vegetables are perfectly preserved, without unnatural additives. Check out our juices online and order your favorites!

Sources:

NEVO

Quest

Harvard School of Public Health

Nutrition Center