You may have heard the term ‘superfoods’, but what exactly makes them super?
Essentially, they are nutrient-dense foods that help with various bodily functions and may even contain disease-fighting properties. Superfoods are often rich in vitamins, minerals, antioxidants, amino acids, enzymes, clean protein and essential fatty acids. So, if you’re looking to spring-clean your plate this season, try adding these 10 superfoods to the mix.
1. Artichokes
Don’t be intimidated by these spring beauties – if the prep seems too much, try the marinated or canned varieties. Artichokes are rich in magnesium, which is vital for muscle function, and high in fibre. Grilled artichoke hearts are great for antipasto platters.
2. Asparagus
This versatile veggie is a great source of iron and vitamin K, which play vital roles in blood and bone health. Asparagus can be steamed, boiled or grilled, and added to just about anything, from omelettes and salads to pasta and stir-fries.
3. Broad beans
A staple of the spring Mediterranean menu, the underrated broad bean is packed with protein, iron and fibre, keeping you fuller for longer. They are also said to naturally lower cholesterol and increase sexual desire. Add to a salad, risotto or pasta with fresh mint, feta and other seasonal greens.
4. Blueberries
Full of antioxidants called anthocyanins, blueberries can boost brain function, including comprehension and memory. They’re also a good source of potassium and vitamin C. Sprinkle into cereal, yoghurt, juices and smoothies, or simply enjoy as a bite-sized snack.
5. Beetroot
This Aussie favourite is packed with folate, potassium, iron, vitamin C, magnesium and fibre. Roasted, steamed or pre-bought, beetroots make a tasty addition to salads, sandwiches, burgers, juices, and even cakes.
6. Figs
Yummy in sweet or savoury dishes, figs are a bit of a spring delicacy, rich in iron, potassium, fibre, calcium, manganese and vitamin B.
7. Lemons
The humble lemon provides more than 180 per cent of your daily vitamin C needs and is full of iron, potassium, magnesium and fibre. Lemons have various healing properties and are often added to hot water to relieve sore throats, aid digestion and balance pH levels.
8. Peas
Great for the body and wallet, green peas can be added to dishes such as salads, pastas, stir-fries, risottos, omelettes and mashed potatoes. Peas are best eaten fresh, and are tasty and rich in vitamins, minerals and antioxidants.
9. Spinach
This dark leafy green is at its best in spring. Full of folate, iron and antioxidants, spinach is good for the immune system and neutralising free radicals. You can sauté some leaves and serve as a side, toss through pasta, or use fresh as the base for a healthy salad.
10. Strawberries
One of the top five fruits for antioxidant power, strawberries are great for your skin, helping to combat free radicals, dryness and inflammation. If you’re not much of a sweet tooth, try using them in a savoury spring salad with dark greens, feta and mustard vinaigrette.
Do you have any other favourite spring foods or recipes you’d like to share?
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