According to a dietitian
Spring is in the air, and with it all things fresh, light and healthy in the lead-up to party season. The good thing about this time of year is that there is an easy shift back to salads, fruit and seafood, along with a truckload of light superfoods that are in season. So, whether your diet needs a reboot indulgent Winter, or you are simply craving all things healthy, here are five spring superfoods to load up with.
If there was a single superfood that we all need to eat a lot more of, leafy greens would be the clear winner. The family of green vegetables that includes spinach, rocket and silver beet are known superfoods thanks to the powerful anti-cancer phytochemicals they naturally contain. Leafy greens are nutrient powerhouses, with extremely high amounts of Vitamin K, Vitamin C and folate. Extremely low in calories and high in dietary fibre, ideally, we should be consuming at least two servings of leafy greens every day for optimal cellular health. At this time of year, including a daily salad with a base of rocket or spinach leaves is an easy daily diet addition, while green juices, or adding steamed greens to any meal will significantly increase your intake of a number of key nutrients for very few extra calories.
Whether you opt for fresh, roasted or canned beetroot, the rich colour of beetroot gives an indication of its rich nutrient content, and in particular a number of powerful antioxidants known to support cell health and blood flow in the body thanks to its especially high levels of nitric oxide, a molecule which helps to improve blood flow. For this reason, beetroot may be especially beneficial to those with high blood pressure. Enjoy juices for a hit of nitric oxide, or roasted in mixed vegetable dishes or salads or, you could also try adding some grated, raw beetroot into brownies or baked goods for an extra nutrient hit when you want to enjoy a slice of cake.
All varieties of seafood are good for us, but it is shellfish in particular including prawns, oysters and mussels that stand out as superfoods thanks to the extremely high amounts of Omega-3 fat, iron, zinc and iodine they offer per serving. Shellfish is also high in protein, and low in fat which makes it a great meal addition or light meal when you are actively trying to reduce your overall calorie intake. At this time of year, there is an abundance of fresh shellfish that you can add to a range of dishes for a nutrient-rich and low-calorie source of protein - think a prawn salad, mussel pot or fresh oysters served with salad, or if fresh shellfish is a little outside the budget, look for canned varieties that are convenient and cost-effective options.
Whilst all berries are good for us, it is blueberries that stand out when it comes to health and longevity with a number of studies showing that the high antioxidant content of blueberries appears to help protect the brain from cognitive decline. Not only are blueberries low in calories, but also rich sources of Vitamin C, Vitamin K, potassium and dietary fibre. Even better, fresh berries have also started to return to much more affordable prices which means they can now be enjoyed without breaking the budget as a light snack in between meals; as a fibre boost to smoothies and juices, or as a sweet treat served with a little Greek yoghurt and seeds or nuts.
An especially budget-friendly superfood, which can be found for as little as $1 a serve and enjoyed as a meal, snack or addition to many soups and salads, legumes including kidney beans, borlotti beans, chic peas, soybeans and lentils are a low calorie, nutrient-rich addition to your weekly diet regime this Spring. All legumes are extremely nutritious containing a mix of low glycaemic index carbohydrates, dietary fibre and protein; their relatively high protein content makes them a popular meat substitute for vegetarians.
The soluble fibre found in beans has been shown to help lower blood cholesterol levels and beans also contain high levels of B-group vitamins, iron, calcium, phosphorous, zinc and magnesium as well as folate. Find them dried as a protein-rich snack, frozen options like edamame to compliment any Asian dish or versatile canned options that can be added to many meals for bulk, along with extra fibre and protein.
Once a hallmark of British slums and the migrant ships of centuries ago, scurvy cases are increasing because of the cost-of-living crisis.
Let them eat cake