The sun is out, the beaches are sparkling, and the swimsuits that have been stashed away in our closets are calling.
Spring is the season to get back into shape – hardly an easy task when holiday festivities keep filling our plate.
Thankfully, Australian dietitian, Susie Burrell, has revealed the top delicious spring ‘superfoods’ that will supercharge our summer bodies.
Australian nutritionist Susie Burrell has revealed her top superfoods for the spring season
Bananas are packed with fibre, potassium, and magnesium that will fuel you with natural energy and help keep you full throughout the day
A banana is the perfect nutritional way to kick-off your morning, whether by itself or in a smoothie.
‘Packed full of natural energy, fibre, potassium and magnesium, a banana is not only convenient, but is the perfect source of fuel for busy people on the go,’ Ms Burrell explained on her blog.
Ms Burrell added that good bananas are easy to find this season, and can be used for anything from a quick snack to a low-calorie dessert option.
She also suggests freezing soft bananas for later use in a baked dessert, smoothie, or juice.
Greek yoghurt not only contains less sugar than most brands at your supermarket, it also comes packed with far more protein
Another easy, nutritional and sweet treat is Greek yoghurt, which Ms Burrell said can be both a great snack or dessert option.
‘Greek yoghurt not only contains much less sugar than the average serve of store-bought yoghurt, but is much higher in protein which helps to keep your blood glucose levels regulated throughout the day,’ she said.
Ms Burrell suggests buying a brand that comes packed with probiotics, a live bacteria that helps promote gut health.
Greek yoghurt can make a great breakfast with oats, a dessert with a drizzle of honey, or even a substitute in your salad dressing or scrambled eggs for a protein boost.
Red capsicum only has 45 calories per cup and is packed with Vitamin C, folate, and fibre
Red capsicum is another great snack selection, and can even be paired with Greek yoghurt for a double whammy of nutrients.
The veggie only has 45 calories per cup, and is packed with Vitamin C, folate, and fibre.
Red capsicum is also full of carotenoids, a group of powerful antioxidants that various studies have found can protect against head and neck cancers.
Studies have found that capsicum is also an anti-inflammatory agent that can soothe gastrointestinal disorders, like diarrhea or Chron disease, or even treat the symptoms of fibromyalgia.
Legumes are packed with important nutrients, from iron and calcium to zinc and magnesium
Chickpeas may be having a moment, but it’s legumes that Ms Burrell suggests piling on your plate this season.
Legumes contain a number of important nutrients, from iron and calcium to zinc and magnesium.
‘All beans are extremely nutritious, containing a mix of low glycaemic index carbohydrates, dietary fibre and protein,’ Ms Burrell explained.
And there’s plenty of options to choose from, including cannellini, kidney, and Borlotti beans.
Ms Burrell recommends throwing them in mince, soups, or salads for a nutritional boost that won’t break the bank.
‘Rocket is extremely low in kilojoules but, unlike plain lettuce, is chock full of Vitamin C, fibre, and iron,’ Burrell explained
You could also pair those legumes with rocket salad, another superfood on Ms Burrell’s list.
‘Rocket is extremely low in kilojoules but, unlike plain lettuce, is chock full of Vitamin C, fibre, and iron,’ the dietitian revealed.
The leafy green is also packed with beta carotene, an important nutrient for eye health, as well as calcium, magnesium and potassium – three essential minerals that help control blood pressure.
And, with just eight calories in two cups, you can throw plenty of it on the plate alongside some grilled fish or another lean protein.
New Zealand chef Amber Rose, who has cooked in the past for Gwyneth Paltrow, also ranks dark leafy greens among her top superfoods.
‘[They] are a treasure trove of nutrients that act as antioxidants and also alkalise the body. They cleanse and provide important minerals,’ she told Bon Appetit.
Olive oil is also packed with antioxidants, which is especially important for our skin – especially in the harsh summer sun – as it protects cells from damage
And Ms Rose and Ms Burrell both agree that olive oil is among the the most important of superfoods.
‘They give us immune benefiting components and have substances that trigger the inflame/anti-inflame healing process,’ M Rose explained.
Olive oil is also packed with antioxidants, which is essential for our skin health – especially in the harsh summer sun – as it protects from cell damage.
Ms Burrell suggests cooking with high quality olive oil, noting that the fresher it is the higher the antioxidant content will be, and advises having two tablespoons a day.
She recommends replacing olive oil every two to three months and avoiding ‘light’ or spray varieties – which lack the nutrients that make it so beneficial.
The seeds of the pomegranate are packed with polyphenols, antioxidants that have been linked to protecting from a variety of cancers
No spring superfood list would be complete without some fruit, and this season you’ll want to bite into some pomegranate or drink some of its juice.
Pomegranate seeds are packed with polyphenols, antioxidants that have been linked to protecting from a variety of cancers and are even more powerful than green tea or cranberry juice.
A 2005 study found that a daily glass of pomegranate juice improved blood flow and lowered the risk of a heart attack, while a study the following year discovered it could also slow the progression of prostate cancer in men.
A recent study from India has found that pomegranate has anti-inflammatory properties that can also help combat the debilitating rheumatoid arthritis.