Feel-good foods to add to your plate this Spring

Spring has arrived – and it’s brought a whole new crop of seasonal fruit and veg along with it. 

As the weather warms up, we tend to be more active and get outside more. We also start to think about getting in shape for summer. So, to help you revive those healthy habits and fuel up for a fun and productive Spring, we’ve got plenty of feel-good foods to add to your next grocery shop.

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Spring is a total fruit fest in Australia. The berries get sweeter, the avocados get creamier and every piece of produce packs a nutrient-powered punch. Here’s what’s in season right now. 

  • Apples (especially Lady Williams) – high in fibre to aid with digestion 
  • Avocado – packed with anti-inflammatory compounds like Vitamins C and E 
  • Bananas – loaded with potassium to lower blood pressure 
  • Blueberries – high in antioxidants to help reduce stress 
  • Honeydew and rockmelon – full of folates to support healthy cell growth and maintenance 
  • Lemons and limes – high in Vitamin C to help the body absorb iron from other foods 
  • Pineapple – contains manganese to support your metabolic rate 
  • Strawberries – high in antioxidants for improved insulin resistance.
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There’s never a bad time to increase your vegetable intake, but the change of seasons can be a shock to the system. So, it’s a good idea to support your immune system with some nutrient-rich seasonal produce. 

  • Beetroot – high in folate for faster cell growth and repair 
  • Broccoli – rich in fibre and potassium to promote healthy cardiovascular performance 
  • Cabbage – contains an antioxidant called anthocyanin, which boosts mental function 
  • Cauliflower – a source of choline, a nutrient that supports mood, memory and recall 
  • Mushrooms – the only non-animal food to contain Vitamin D for healthy heart function 
  • Pumpkin – packed with beta-carotene (which converts to Vitamin A) to support eye health 
  • Sweet potato – a source of potassium to support nerve and muscular function 
  • Zucchini – high in anti-inflammatory nutrients to rid the body of free radicals
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Herbs and spices are the perfect way to finish off a dish, but they’re more than just a tasty garnish. Spring herbs are loaded with nutrients, so don’t forget to add these to the trolley. 

  • Basil – loaded with potassium, manganese and copper for skin and organ health 
  • Garlic – a great all-rounder for supporting healthy immune function 
  • Ginger – anti-inflammatory properties to reduce swelling and inflammation 
  • Lemongrass – anti-inflammatory and antimicrobial qualities to aid digestion 
  • Mint – contains rosmarinic acid, an anti-inflammatory agent that helps with asthma and allergies.

Don’t forget to balance your plate with sources of protein, like fish, tofu, beans and lean meat, and a healthy source of carbs to keep you feeling satiated and energised. Happy cooking!


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