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Top superfoods to help you thrive through spring

Susie Burrell
Susie Burrell

Asian greens are low in energy yet rich in vitamin C and minerals including calcium and potassium.
Asian greens are low in energy yet rich in vitamin C and minerals including calcium and potassium.William Meppem

The days are getting longer and slowing warming up. If you haven't already noticed, spring has arrived and with it a range of fresh produce to enjoy.

While some of the prices of fresh produce remain unseasonably high, the good news is that there is also a range of nutrient-rich fruits and vegetables that are not only in season and as such readily available, but also affordable.

So if after the rather chilly winter your diet is in need of a refresh, here are some of the best fresh food options to build your menu around.

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Adam Liaw's
Adam Liaw's William Meppem

Apples

With just 250-334 kilojoules per serve, 3 grams of fibre and plenty of nutrients including potassium and vitamin C, apples are a low-GI, high-fibre food.

When you eat an apple, when you can, make it a priority to also enjoy the skin. Apple skin contains high amounts of polyphenols, in fact 2½ times the amount of these powerful molecules than the flesh of the apple. Polyphenols are a group of natural, plant-based molecules known for a myriad of health benefits.

Research has shown that the high polyphenol content of apples appears to be linked to preventing weight gain via a range of mechanisms including reducing the absorption of fat and carbohydrate in the body, helping fat to be metabolised and to help create a healthy gut that is required for weight control.

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Enjoy apples as a snack, as a sweet addition to spring salads or as a nutrient-rich addition to your morning breakfast oats.

Eat more
Eat more William Meppem

Broccoli

Not by chance is broccoli frequently rated as the dietitian's vegetable of choice. A member of the brassica family, it is the powerful anti-cancer molecules found in broccoli that takes it up the top of superfood lists.

Packed full of dietary fibre, vitamin C and beta-carotene, broccoli offers benefits in both raw and cooked form, and with much more reasonable prices in supermarkets it can return to the menu as a vegetable staple.

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When availability is challenging, frozen varieties too pack a strong punch nutritionally as long as you do not overcook your broccoli, rather steam, roast or lightly stir-fry to help maximise the nutrient B content and antioxidant action.

Photo: pvincent@fairfaxmedia.com.au

Berries

Whilst all berries are good for us, it is blueberries that stand out when it comes to health and longevity. With exceptionally high levels of antioxidants, blueberries are a rich source of vitamin C and dietary fibre whilst also being relatively low in calories and carbohydrates.

Enjoy as a light snack in between meals; as a fibre boost to smoothies and juices, as a sweet breakfast option or treat after dinner with a little Greek yoghurt and seeds or nuts.

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Asian vegetables

Not always thought of in the superfood category, Asian vegetables including bok choy, Chinese spinach and Chinese broccoli are surprisingly high in key nutrients for the extremely low number of calories they contain.

With high amounts of vitamin C and minerals including calcium and potassium all for just 85 kilojoules or less per serve Asian greens are a cost effective and nutrient-rich addition to your favourite stir-fries, dumplings or mixed vegie dishes.

Green beans can be enjoyed raw as a crunchy snack; added to both cold and warm salads, or steamed or stir fried into a mix of dishes.

Andrew McConnell's
Andrew McConnell's William Meppem
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Beans

One of the more affordable green vegetables available at the moment, green beans are especially high in dietary fibre, and specifically soluble fibre, the type of fibre that can help to reduce cholesterol levels in the body.

Green beans also offer vitamin C, vitamin B, vitamin K and vitamin E as well as iron, zinc and potassium and are a relatively good plant source of protein offering 2-3 grams of protein per cup.

For those with more sensitive tummies, green beans are also low FODMAP, which means they can be enjoyed minus the digestive discomfort of other more fibrous green vegetables.

Stephanie Alexander's beetroot and chocolate muffins.
Stephanie Alexander's beetroot and chocolate muffins.Vanessa Levis
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Beetroot

Beetroot contains a number of extremely powerful antioxidants known to support cell health and with minimal calories per serve, is a vegetable we could all use a lot more of in our diet.

Rich in dietary fibre, folate and potassium, while beetroot can be enjoyed roasted, lightly cooking or enjoying raw helps to ensure the vitamin and antioxidant content is preserved.

Beetroot also has especially high levels of nitric oxide, a molecule that helps to improve blood flow, and as such a food that may be especially beneficial for those with elevated blood pressure.

Juice for an antioxidant hit, enjoy roasted in mixed vegetable dishes or salads or you can even add into brownies or baked goods for an extra nutrient hit when you want to enjoy a slice of cake.

Susie Burrell is an accredited practising dietitian and nutritionist and holds a master in coaching psychology.

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