Tired? Let's get outside, superfoods are growing all around us

If it hasn't started yet, it will in the coming days. Daily newspapers, newsletters, banner ads on websites and social networks will be full of detox again. They will urge us to various forms of detoxification of the body, from diets to special preparations. Over the years, we have specialized to the point where we detoxify domestic animals, hair, skin, liver, kidneys and on and on.

In principle, this doesn't bother me, I love new beginnings, spring is my birth season, I always celebrate a personal holiday in the colors of trumpets, tulips, flowering trees and bowing over the first dandelion leaves, so the word detox fits the context of spring and even seems like its ally. Despite the awareness that our body is the most perfect processing plant for toxins, it's tempting to think about upgrading and speeding everything up a bit. The word plays with my subconscious and makes me think that detox could help eliminate a few grams of fat accumulated during the winter, and that's what I'm buying. Let it be detox! I bet you've made yourself a detox tea at least once in your life to feel better because a slim young woman in tight clothes told you that this is the key to her appearance. Well, I certainly did :).

There is nothing wrong with this; supporting the body in accelerating its natural detoxification processes is beneficial and cannot harm, if we follow some natural laws. It is important to understand that detox does not mean extreme cleansing of the body , but it is about supporting natural physiological processes . Our body already has effective mechanisms for removing waste products, but we can help it with the right diet and lifestyle.

My advice would be to focus on simple, natural methods of supporting your body, without unnecessary costs.

Let's look at what's behind the scenes to better understand what's going on in the body and then decide how we want Mother Nature to help us.

In this article, you'll learn which are the best spring superfoods for natural detoxification, energy boost, and skin care. You'll learn how to incorporate them into your diet and daily routine for optimal health, and why they're a great support for overcoming spring fatigue.

The Detox Myth – What's the Truth?

The word detox has become a staple in the marketing strategies of companies offering everything from weight loss teas to dietary supplements that promise miraculous body cleansing. The truth is, the human body is already naturally equipped with an extremely effective detoxification system.

The liver, kidneys, lungs and skin play a major role in eliminating toxins, constantly filtering and excreting substances that the body does not need. Therefore, no product can "force" the body to detoxify, as this happens all the time, regardless of whether we drink green tea, lemon water or special powders.

However, we can help our bodies with proper nutrition and lifestyle . Supporting natural processes means eating nutrient-rich foods, staying hydrated, and exercising, which allows our bodies to perform optimally. Detoxifying our bodies naturally doesn’t mean going on extreme diets or taking supplements. The key is to support our bodies with healthy habits and the right foods. Eating whole foods that are rich in antioxidants and fiber can naturally support detoxification and improve our overall well-being. Studies, such as Smith et al. (2018), show that a balanced diet high in antioxidants naturally supports the liver and kidneys in eliminating toxins.

What is spring fatigue and why does it occur?

Spring fatigue is not just a myth or a figment of the imagination – it is a real physiological response of the body to the transition from winter to spring. Although we should be bursting with energy on warmer days, many people find themselves in a state of lethargy, drowsiness, and lack of motivation.

Why does it appear?

Hormonal changes: In winter, due to less sunlight, the body produces more melatonin (the sleep hormone), which can cause drowsiness and lethargy. As the days start to get longer, the body needs time to switch to more serotonin (the hormone of happiness and energy).
Solution: More sunlight, morning walks.

Vitamin D deficiency : Less sunlight means lower vitamin D levels, which affects energy, the immune system, and overall well-being.
Solution: 15–30 minutes in the sun, eating oily fish, egg yolks, and sun-dried mushrooms. Monitor your vitamin D levels and talk to your doctor about taking supplements.

Iron deficiency: Fewer fresh greens in the winter diet can lead to lower iron levels, which affects the transport of oxygen throughout the body.
Solution: Consume dandelion and nettles, which contain iron, along with vitamin C for better absorption.

Studies (Hurrell & Egli, 2010) confirm that vitamin C can increase the absorption of plant-based iron by 3-6 times when taken with a meal rich in plant-based iron sources. This means that the combination of superfoods such as dandelion and nettle is extremely beneficial for boosting energy and improving nutrient absorption. The European Food Safety Authority (EFSA) confirms this connection and recommends taking vitamin C with meals.

Blood sugar fluctuations: Winter diets often include more simple carbohydrates, which can cause rapid energy drops.
Solution: Eat more fiber, healthy fats, and protein to stabilize blood sugar.

Weakened immune system: Less exercise, stress, and nutrient deficiencies during winter can weaken the intestinal flora and immune system.
Solution: Eating fermented foods (sauerkraut, kefir, kombucha) that support healthy gut flora.

Spring superfoods for detoxification, fatigue relief, and skin care

The spring transition brings detoxification of the body, dealing with spring fatigue and the desire to refresh the skin. Instead of relying on marketing detox tricks, we can turn to natural superfoods that are already within reach.

Superfoods to support the body in detoxification

These foods support the function of the liver, kidneys, and gastrointestinal tract and accelerate the elimination of waste products.

1. Dandelion

Dandelion grows in early spring in meadows and gardens. It is a natural diuretic that promotes the elimination of excess water and toxins from the body . It contains high levels of vitamin C, iron, potassium and calcium, and supports liver function and stimulates digestion.

Iron and vitamin C: It contains approximately 1.7 mg of non-heme (plant-based) iron per 100 g, which is less than spinach (2.7 mg per 100 g), but its absorption or bioavailability is significantly improved in the presence of vitamin C.

Idea: Dandelion salad with lemon juice for better iron absorption.

How else to use it?

Add it to salads, smoothies, or make dandelion tea or tincture to support digestion.

Recipe: Spring Dandelion Drink

1 cup fresh dandelion leaves

1 apple

½ lemon

250 ml of water

Optional: a tablespoon of honey

Blend all ingredients in a blender and drink first thing in the morning to support detoxification.

2. Birch sap

A few years ago, I discovered birch sap by chance at a spring event dedicated to flowers and plant breeding. Its taste, freshness and lightness completely captivated me, but the birch sap would not let me rest. What's the trick? What and how does it affect me, my skin?

The mild, slightly sweet taste with a delicate woody note reminded me of spring in its purest form. I was even more surprised by its composition, which is a real treasure trove of nutrients. I read that it supports kidney function and promotes the elimination of toxins.

It contains antioxidants, amino acids and minerals (potassium, magnesium, manganese) that strengthen the body and improve hydration.

It is a rich source of betulin and betulinic acid, which have proven anti-inflammatory and antioxidant properties.

It is a natural isotonic: ideal for hydration after physical activity and natural electrolyte replenishment. Birch sap contains potassium, magnesium and manganese, which support muscle regeneration and general hydration of the body. Drink it chilled after exercise to replace lost electrolytes and stimulate the body's regeneration.

Although the sap is already available from some producers, I encourage you to collect it yourself if you have the opportunity. In a responsible and sustainable way, of course, but hurry, the sap is flowing in full force in the birch trees right now!

How to sustainably obtain and use birch sap?

Birch sap is a fantastic gift of spring, but it must be collected carefully so as not to harm the tree. If you want to learn how to obtain it in a sustainable way, I recommend the article on the BodiEko portal, where the process is explained in detail: Obtaining birch sap . Please observe the principles of sustainable behavior and respect nature when collecting.

Superfoods to beat spring fatigue

Foods that help the body adapt to change support energy, circulation, and the immune system.

3. Dandelion 

Not only is it a hardy harbinger of spring, but it is also an incredibly nutritious plant that helps the body transition from winter to spring. Its composition supports the blood, digestion, liver, and metabolism, which can contribute to increased energy and a better sense of well-being.

✔ Supports the formation of red blood cells

Dandelion contains iron, which helps prevent anemia and fatigue, while also contributing to greater resistance and vitality.

✔ Natural liver tonic

Its active ingredients support nutrient metabolism and toxin removal, which can have a positive effect on energy levels and overall well-being.

✔ Promotes digestion and absorption of nutrients

It contains bitters that stimulate the secretion of digestive juices, which improves digestion and helps the body better utilize nutrients from food.

How to enjoy it?

• Fresh leaves in salads or smoothies

• Leaf tea to support digestion and water excretion

• Root tea to help detoxify the liver

• Freshly squeezed leaf juice (a screw press is especially useful here - add apple and lemon juice for a pleasant taste and better bioavailability)

We collect dandelions in a clean environment, far away from roads and other pollutants.

4. Cemaz

Wild garlic is a true spring superfood, full of allicin, sulfur compounds, and vitamin C. Due to its strong aroma and numerous beneficial properties, it is considered one of the best natural immunity boosters.

✔ Strengthens the immune system and helps the body fight viruses and bacteria

✔ Improves digestion and supports intestinal function

✔ Contains compounds that accelerate iron metabolism, which is especially useful for spring fatigue

How to use it?

We eat green leaves. Although it is best raw, as it retains the most medicinal properties, it can be used in various ways:

• As an addition to salads and spreads

• Blended in a green smoothie

• Like a pesto or pasta sauce

• Blanched and added to dishes such as omelettes, risottos or soups

• Like fermented čemaz, which is easier to digest and even more nutritious

Recipe: Simple čemaž pesto

You need:

✔ 2 handfuls of fresh thyme leaves

✔ 50 g walnuts or almonds

✔ 50 ml olive oil

✔ A pinch of salt

✔ Optional: lemon juice or grated Parmesan or another hard aromatic cheese)

Blend all ingredients into a smooth paste and use as a spread, pasta topping, or addition to toasted bread.

Be careful when picking! There are cases of confusion with autumn primrose and lily of the valley, which are very poisonous. Their leaves do not have the smell of garlic, so it is worth crumpling the leaf between your fingers a little before plucking it. 

5. Nettle

Nettle (Urtica dioica) is one of the most valuable wild plants that can be used in early spring. Its fresh leaves are rich in nutrients and medicinal substances that support the body from the inside and outside. Nettle is known for its rich content of iron, silicon, calcium and vitamins A, C and K, which contribute to detoxification, improving blood counts and skin care.

Fresh nettle leaves are the most nutritious and can be used to make teas, soups, smoothies, or tinctures.

Why shouldn't we overlook nettle when overcoming spring fatigue? 

• It supports liver and kidney function by helping to eliminate toxins.
• Anti-inflammatory properties that help with skin problems such as acne and eczema.
• An excellent source of iron (in combination with vitamin C!)

Using fresh nettle

Nettle soup: Fresh nettles can be blanched and used like spinach.

Smoothies: Add a handful of fresh leaves to fruit or vegetable smoothies for a vitamin bomb.

Nettle tincture: Pour alcohol over the leaves and let stand for 3 weeks, then strain and use as a tonic tincture. For anyone who wants to expand their knowledge of plant extracts, I highly recommend reading the Plantagea portal, where Dr. Stribor Marković extensively describes the procedures, calculations, solvents and benefits. 

How to dry nettles properly?

Nettle leaves are harvested in dry weather, preferably in the morning, when the dew has dried. Spread them in a thin layer in a dry, dark and airy place. Do not expose them to direct sunlight to preserve as many nutrients as possible. When they are completely dry, store them in glass jars or paper bags.

Nettle powder – how to prepare and use it?

Once the nettles are completely dried, they can be ground into a powder that has versatile uses:

• Food additive: Add it to soups, sauces, salads or smoothies.
• Natural iron support: Mix with lemon juice and water for better absorption.

Nettle latte – gentle energy support for the body

Nettle is an incredibly nutritious plant, rich in iron, chlorophyll, minerals and antioxidant compounds that help the body metabolize iron, detoxify and boost overall vitality. Unlike matcha, which contains caffeine and directly stimulates the nervous system, nettle latte works over the long term – not through stimulation, but with nutrients that support the body’s natural balance.

Ingredients (for one cup)

✔ 2 dl milk

✔ 1 teaspoon of nettle powder

✔ ½ teaspoon cinnamon (optional)

✔ 1 teaspoon honey or maple syrup (optional)

Preparation process

• Heat the milk to about 60–70 °C (do not boil, as too high a temperature will destroy the delicate nutrients in the nettle). If you do not have a thermometer, remove the pot when the milk begins to steam slightly but is not yet bubbling.
• First add maple syrup to the warm liquid (if using honey, add it to a slightly cooled latte)) so that it dissolves nicely.
• Nettle powder is always added at the end, when the liquid is already heated, to preserve all the nutrients.
• Mix all ingredients with a hand-held milk frother, whisk, or blender until frothy.
• Pour the drink into a cup and sprinkle with cinnamon if desired or add a dash of vanilla for a more aromatic taste.

Compared to Matcha latte nettle:

• It does not contain caffeine, so it does not strain the nervous system and does not cause nervousness.
• It contains iron and minerals that support the formation of red blood cells and overcome fatigue.
• It supports detoxification by strengthening the function of the liver and kidneys, which helps the body cleanse naturally.
• It contains antioxidant compounds such as polyphenols, flavonoids and chlorophyll, which contribute to cell protection, but do not work in the same way as powerful antioxidants (e.g. vitamin C or catechins in matcha).

Nettle latte is not a “replacement” for matcha, but a different way to support the body, based not on stimulation, but on nutrients that contribute to long-term energy and resilience.

Nettle latte is a great choice for morning or afternoon regeneration, as it provides gentle energy support without caffeine and helps the body with iron metabolism, detoxification, and overall vitality.

What else can you collect these days and use for skin care?

These plants have powerful antioxidant, anti-inflammatory, and regenerative properties for the skin.

6. Daisies

The delicate flowers contain flavonoids and saponins, which soothe the skin, stimulate its regeneration, and work against redness.

How to use them?

Prepare an infusion or oil macerate from them to care for sensitive skin. Although daisies have many beneficial effects, they are not recommended for consumption in large quantities, but rather for external use.

Homemade daisy mask for glowing skin

Daisies contain flavonoids and saponins, which have a soothing and regenerative effect on the skin . Before use, the flowers are lightly crushed or crushed in a mortar to release their active ingredients. They can also be quickly steamed, cooled and used as a base for a mask.

Daisies contain flavonoids and saponins, which have a calming and regenerative effect. Before use, the flowers are lightly crushed in a mortar or between the fingers to release their active ingredients.

Basic mask:

• 1 handful of fresh (slightly crushed) daisies

• 2 tablespoons Greek yogurt

• 1 tablespoon honey

• 1 teaspoon finely ground oats (for thickening)

Mix all the ingredients into a uniform paste and apply to the face for 15 minutes. Rinse with lukewarm water. Adjust the consistency with finely ground oatmeal. 

Adjustments according to skin type:

• For dry skin: add 1 teaspoon of cold-pressed walnut or castor oil

• For oily and acne-prone skin: add ½ teaspoon of clay to absorb excess sebum.

• For tired skin: add 1 drop of peppermint essential oil to invigorate and improve skin circulation.

Use the mask once or twice a week, preferably on freshly cleansed skin.

7. Nettle for skin care

Nettle is not only great for internal body support, but also for skin care, as it helps cleanse, regulate sebum and promote regeneration . Its anti-inflammatory properties are particularly beneficial for acne and sensitive skin. Research by Kregiel et al. (2018) showed that nettle extract contains polyphenols and flavonoids, which have antioxidant properties and help reduce inflammation and improve skin condition.

Nettle infusion: Add 1 tablespoon of dried nettle leaves to 250 ml of boiling water. Cover and let steep for 15 minutes, then strain and enjoy as a tea that supports blood, kidneys and skin, or make a facial tonic: 

Cooled nettle infusion can be used as a toner to regulate oily skin and help with inflammation. Apply it with a cotton ball or pour it into a spray bottle and spray it on your face.

Nettle face mask:

• 1 tablespoon nettle powder
• 1 tablespoon Greek yogurt
• 1 tablespoon of clay (Comenta, of course ;))
• ½ teaspoon honey
• 1 teaspoon nettle infusion or hydrolate

Mix all the ingredients well into a thick paste. Apply the mask to your face and leave it on for 10-15 minutes, then rinse with warm water. Your skin will be refreshed and cleansed. The mask is suitable for all skin types, but with the addition of clay, you need to be careful not to let it dry on your face. When two-thirds of the surface has dried, spray it with a hydrosol or rinse it off, otherwise it will have a drying effect on your skin. 

Until next time,

Daria