The best fruit and vegetables to eat in spring
Enjoying seasonal produce not only means tastier, but also healthier meals. Here’s the pick of spring ingredients.
Super foods and organic are the buzzwords these days when it comes to produce.
But experts say matching your diet to what is in season can be more sustainable, nutritious and budget-friendly.
What are the benefits of eating seasonal fruit and vegetables?
There is evidence eating seasonal can help you get the nutrients you need at certain times of year, according to Suncoast Fresh’s Graeme Twine.
“Think of oranges that are full of vitamin C and they grow in winter when you need that,” he says.
“In summer you have mangoes, which are packed with sugar and energy. Plus, everything tastes better when it is at its peak season.”
An analysis of studies shows a fruit’s chemicals start changing as soon as it is harvested, meaning the longer it takes to get to your fridge the more likely nutrients will be lost.
“As soon as it’s harvested, the vitamins start to break down,” says Nutrition Australia’s Leanne Elliston.
“So the nutritional content of fruit and vegetables is far more superior when you buy seasonally.”
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Which fruit and vegetables are in season in spring?
Asparagus
Asparagus is abundant at this time of year, with the season running until January.
Low in calories but high in folic acid and vitamins, Graeme says asparagus is known as a power food and has been used in herbal medicine throughout history.
The only drawback? It can make your urine smell odd.
Eggplant
Also known as aubergine, this iconic purple plant is actually classified as a fruit, not a vegetable.
“The good thing about eggplant is it’s a filler without providing many kilojoules,” says Leanne.
“And one eggplant has one third of the fibre you need for the day and can be used in quite a lot of dishes.”
Strawberries
Bright red and juicy strawberries are everywhere in spring, making them an affordable and tasty snack, says Leanne.
“Of all the fruits this is my favourite because they have a really low sugar content even though they taste sweet,” she says.
“A whole punnet of strawberries actually has less sugar than the average apple or orange.
“It will also give you 7.5g of fibre and more than double your daily vitamin C needs.”
Graeme says strawberries thrive in spring but also look out for other berry varieties, such as blueberries and mulberries that can be a great source of antioxidants.
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Chicory
Also known as witlof, this traditional leafy vegetable is almost always in season and is growing in popularity.
“It’s yellow and crunchy and really complements bacon if you want to be a little naughty,” Graeme says.
But chicory also has some fantastic health benefits, says Leanne.
“Like other leafy vegetables it is actually quite nutritious,” she says.
“It has a lot of folate and contains the antioxidant beta carotene – which is good for eye health and the immune system.”
Chicory also contains more calcium than many other vegetables, making it a useful addition for people avoiding milk products, says Leanne.
Pineapple
Graeme says these tropical fruits are packed with antioxidants, enzymes that aid with digestion, and carbohydrates – making it the perfect snack before or after a workout.
Pineapples are at their juicy best in spring, he says.
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Written by Alex White.
