Spring in Australia is great for a number of reasons! The weather is warming up, some states are blessed with longer days and of course, plenty of our favourite seasonal foods are ripe and ready to enjoy. Below we list 6 of our favourite fresh Spring superfoods for you to pop in your basket next time you’re at the shops. Some of the foods are around all year, but over the Spring period, they are well and truly in season, making them tastier, and often a little cheaper too. Win win!
Asparagus
Asparagus is super-duper low in calories. In fact, a half-cup serving is only 20 calories and it packs a hefty nutritional punch. It’s rich in fibre, folate, vitamin E, vitamin C, vitamin A, and one serving contains over half your daily recommended intake of vitamin K. It’s also rich in disease-fighting antioxidants and the flavonoid quercetin, which has been linked to reduced cancer risk. Phew!
Avocado
Avocado is a true superfood. Avos are renowned for being a little bit on the pricier side for their size, but during Spring, like many other foods, they do often come down in that cost. Yes, avocados are high in fat, but they are full of monounsaturated fat, which is a “good” fat that assists in the lowering of bad cholesterol, as long as you eat it in moderation. Avocados offer nearly 20 vitamins and minerals too! A typical serving is 40g which is just 55 calories and topped on your favourite bread or corn thins, it is a wonderful spread option! On top of that, these good fats in avocado help to keep you fuller for longer to halt the mindless snacking!
Mushroom
Good old mushies are a tried and true superfood. In fact, they’re incredibly low in calories and rich in many important nutrients! One whole cup of mushrooms contains just 20 calories, 3 grams of protein and is rich in the vitamin B2, B3, and B5, as well as selenium, copper, potassium and phosphorus. They’re also high in dietary fibre, which can help you feel fuller. And these babies have also been associated with improved glucose regulation and blood sugar control in both Type 1 and Type 2 diabetics. Top tip: if you pop your mushrooms out in the sunlight for 15 min – 2 hours, this increases the levels of vitamin D found in the food – just like us…
Cauliflower
Ok, so you kinda already know how much we love cauliflower. Cauliflower rice, cauliflower pizza, cauliflower toast, mashed cauliflower… Is there anything this clever veggie can’t do? Cauliflower has become a keto and low-cal go-to. Mainly because of its low carbohydrate, low calorie, highly nutritious profile. One cup of cauliflower contains only 25 calories and is rich in vitamin K, folate, B6, potassium and contains more than three-quarters of your daily recommended intake of vitamin C. Cauliflower also packs a fibre-riffic punch.
Blueberries
Blueberries are a SuperStaffer fave, in fact, we wrote a whole blog post about how great they are. Just 84 calories for a punnet, they’re rich in vitamins C, K, and manganese. They’re also high in fibre and are one of the world’s richest known sources of antioxidants. Yep, above even the fancy pants acai berry. One particular type of antioxidant found in blueberries is called anthocyanins, and they’re believed to be responsible for a whole range of beneficial health effects from reduced blood pressure to anti-diabetes properties.
Grapefruit
Remember back in the eighties how people used to eat a whole grapefruit for breakfast when they were “trying to be healthy”? So, it turns out they weren’t completely off their rockers. Grapefruit is super-duper low in calories, in fact, it’s one of the lowest-calorie fruits there is. One medium grapefruit is only 52 calories and it’s jam-packed with nutrition. One grapefruit contains over 60% of your RDI of vitamin C, more than a quarter of your recommended daily intake of vitamin A, and it’s also rich in antioxidants.
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