9.6 C
Munich
Saturday, October 1, 2022

10 Spring Season Fruits and Vegetables best for health

Must read

We all know the importance of eating fresh produce like Season fruits and vegetables. It is often suggested (and supported by the USDA) that fruits and vegetables should take up half of our plate, with grains, proteins, and dairy making up the other 50%. This is a useful goal and made easier when you are gifted with ideas for keeping meals interesting. Fortunately, there are countless opportunities to infuse your diet with seasonal fruits and vegetables, from hearty salads to cooked side dishes and plant-focused appetizers.

During the spring, certain fruits and vegetables reach their peak in freshness and flavor, so next time you go to the supermarket or farmer’s market, fill your basket with these 10 items recommended by sports dietician and nutrition expert, Leslie Bonci , DR. SPRING FRUITS
10 spring fruits and vegetables to eat now

Fresh pineapples have a sweet, tart flavor that can enhance multiple dishes, from smoothies and salads to kebabs. The tasty fruit is rich in vitamin C, manganese, copper, B vitamins and fiber.

Ripe pineapples should have a sweet tropical scent near the stem. Look for firm fruit but give some in your hands when you squeeze them.

Nutrition: 1 cup of raw pineapple has 78 calories and 20 grams of carbohydrates. 10 spring fruits and vegetables to eat now

This seasonal favorite is packed with vitamin C, fiber, potassium, antioxidants, and flavonoids. This versatile fruit is great to add to cereals, oatmeal, and salads, and you can use fresh or frozen berries in smoothies.

Select strawberries with bright red flesh and a bright green top. If you see white spots, this is usually an indication that the fruit was harvested before it was ready.

Nutrition: 1 cup of fresh strawberries has 47 calories, 11 grams of carbohydrates and 1 gram of protein. Lemons contain vitamin C and soluble fiber, and tart citrus fruits add freshness and depth of flavor to everything it touches. Squeeze fresh lemon over fish and pasta or add some to the water.

Choose lemons that are firm, smooth, and spotless. Lemons that show shades of green are probably not ripe.

Nutrition: 1 medium sized fresh lemon has 22 calories and 6 grams of carbohydrates. This staple home food contains potassium, vitamin B6, folic acid and fiber. Add a banana to your next smoothie or slice one up and add the oatmeal, cereal, and peanut butter toast.

Choose bananas with smooth skin, bright colors and no visible bruises. If you want to eat it quickly, choose a yellow one. If you won’t be eating it for several days, opt for one that is still green. Nutrition: 1 medium banana has 105 calories, 25 grams of carbohydrates and 1 gram of protein.

10 spring fruits and vegetables to eat now

Well, rhubarb is technically a vegetable, but it’s used more as a fruit, hence its placement here. Bonci says rhubarb contains dietary nitrates, anthocyanins, and fiber, and its tart flavor complements the sweetness of the pineapple and berries. Stewed rhubarb is a delicious dessert.

Choose fresh, crunchy and firm rhubarb stalks, but give some. Skip anything that looks woody or withered. Remember, the leaves are toxic, so be sure to remove them before cooking.

Nutrition: 1 cup of raw rhubarb has 25 calories, 5 grams of carbohydrates and 1 gram of protein.

SPRING VEGETABLES

Bonci loves peas, whether fresh, canned or frozen, and says they add a touch of sweetness to dishes, along with lots of magnesium, potassium and polyphenols, as well as a surprising dose of protein. He suggests eating them plain, blended into a soup or combined with other vegetables in a mix or sauteed. Frozen peas are packaged right after they are harvested, so don’t hesitate to store a couple of bags in the freezer. But if you want fresh peas, buy them in their pods and check they are firm, crunchy and bright green.

Nutrition: 1 cup of fresh peas has 118 calories, 20 grams of carbohydrates and 8 grams of protein.

10 spring fruits and vegetables to eat now

Asparagus is high in fiber, folic acid, and vitamin K. Roast this versatile vegetable in the oven or pan with a little olive oil, salt and pepper and you’ll have a quick side dish to complement meat or fish. . You can also add it to tortillas, pasta and french fries.

Choose bright green stems, crunchy and firm, with tightly closed tips.

Nutrition: 1 cup of raw asparagus has 27 calories, 5 grams of carbohydrates and 3 grams of protein.

 

Spinach is low in calories and high in vitamins A, C and K, as well as folic acid, potassium and zeaxanthin, a carotenoid that’s good for the eyes. Make a quick spinach salad for an easy win, or follow Bonci’s example and incorporate the spinach into tortillas and pasta. Choose spinach that is dark green and fresh, with no signs of yellowing or wilting.

Nutrition: 1 cup of raw spinach has 6 calories and 1 gram of carbohydrates.

10 spring fruits and vegetables to eat now

This crunchy vegetable is affordable, inexpensive, and packed with nutrients, including beta-carotene, fiber, and potassium. Orange carrots are great, but you can also find yellow, purple, and white varieties. Roast carrots in the oven, add them to soups, stews and salads or eat them raw with hummus or your favorite sauce. Fresh carrots should be fleshy and firm, bright orange in color with no visible cracks.

Nutrition: 1 cup of raw carrots has 52 calories, 12 grams of carbohydrates and 1 gram of protein.

10 spring fruits and vegetables to eat now

There are more varieties of mushrooms than you can count, so try a few types to find your favorites. Mushrooms are high in fiber, B vitamins, and potassium, and some types also include a healthy dose of vitamin D and other substances that support a healthy immune system, says Bonci. He adds that they lend umami to dishes, and you can increase meat dishes (or reduce meat intake) by mixing minced mushrooms with meat. For starters, make your next burger with half ground beef and half mushrooms for a low-calorie, low-fat option.

Choose firm, soft and dry mushrooms. Avoid mushrooms that have a slimy or clear coat.

Nutrition: 1 cup of raw white button mushrooms has 15 calories, 2 grams of carbohydrates and 2 grams of protein.

THE BOTTOM LINE
Each season is a new opportunity to eat a variety of fruits and vegetables. Some produce spikes during the spring, so fill the cart and then the plate with options like pineapple, rhubarb, peas, and asparagus. Trying new foods, raw or cooked, is a great way to keep your meals interesting and make sure you are meeting your daily nutritional needs.

- Advertisement -spot_img

More articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here

- Advertisement -spot_img

Latest article