Spring foods and their nutritional benefits

15 April 2021

Spring foods and their nutritional benefits

Spring foods and their nutritional benefits

With the arrival of Spring, the color of the flowers is notorious and the hottest days also arrive. Take advantage of this season to start a healthy diet, enjoying the foods of the season.

Do a “reset” to the excesses that are usually committed in winter, when the body asks for more caloric foods.

At this time a wide variety of fruits and vegetables are visible:

- Highlighted fruits: cherry, loquat, strawberry, apricot, plum, kiwi, pineapple from the Azores and banana from Madeira. For those who don’t like to eat the fruit in its natural form, you can use it in shakes, natural juices, jams or incorporate in intermediate meals.

- Highlighted vegetables: lettuce, peas, spinach, turnip, turnip greens, beets, watercress, cabbage and carrots. These vegetables can be used in salads, steamed, sautéed or incorporated into main meals.

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In fact, all the aforementioned foods are available all year in supermarket and hypermarket windows, due to imports. But, when it comes to natural foods, which are produced by the land with an adequate maturation and in due time, there is no constant availability of all of them throughout the year. Therefore, it’s essential that you consume them at the right time to ensure that you get the maximum amount of nutrients and freshness.

The color of fruits and vegetables is not only "beautiful" to the eye: in fact, the more colorful the dish, the greater the wealth of vitamins, minerals and antioxidants! The pigmentation of each food indicates the presence of different nutrients that assist in the proper functioning of the body.

Start putting this advice into practice now. We help with these two recipes:

Cherry Smoothie

100ml of vegetable drink + water (to taste)
12 Cherries
1 Banana
1 tablespoon of oats
1 thin sliver of ginger

- Wash and cut the ingredients.
- Grind all the ingredients until obtaining a homogeneous and fluid consistency.

Strawberry Salad

250g Crooked peas
100g Spinach
1/2 red onion
50g couscous
1 Tomato (chopped)
5 Strawberries
3 tablespoons of olive oil
1 tablespoon of balsamic vinegar
salt (to taste)

In a deep dish, place the couscous and add boiling water to cover and let it rest.
Remove the strands of the peas and in a frying pan put a tablespoon of olive oil and sauté them until they soften slightly.
Subsequently, cut the onion into thin moons, add to the pan with the peas. Finally, place the spinach leaves and cut strawberries in quarters. Sauté everything.
Loosen the couscous with a fork and add to the remaining ingredients, mixing well.
Finally, season with olive oil, salt and balsamic vinegar.

As the temperature, at this time of year, begins to increase, it is important to reinforce hydration, since there are increased losses due to perspiration. Take advantage of spring to start a healthy routine and take care of your body through food and exercise.

If you need tips and advice on Sports Nutrition, schedule your Counseling for free here.

By Adriana Martins, Nutritionist

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