Spring in full swing necessitates a change in wardrobe, skincare, as well as diet. As we trade in woollen for breezy cotton, our diets also need to adapt to the change in temperatures.
With a shift in weather, comes a shift in produce which is ideal for aligning the body’s requirements offering ease of digestion, hydration, and more.
To chart a holistic path for overall wellbeing, nutrition experts delve into the benefits of consuming seasonal produce. They outline seasonal fruits and vegetables and share tips on elevating your diet with ease with the right preparation methods empowering individuals to embrace seasonal eating.
Seasonal fruits and vegetables to add to your diet
Simmi Shah, head of department, consultant-dietetics at Jupiter Hospital, Thane, says, “This seasonal ensemble of fruits and vegetables provides a harmonious blend of hydration, fibre, essential micronutrients, and protective antioxidants, laying a perfect foundation for a balanced and vibrant diet as we transition into summer.”
She shares the following six seasonal fruits and vegetables that are beneficial for your wellbeing and should be added to your diet.
Mango (early-season varieties)
As the first mangoes grace the markets, they bring a wealth of vitamin A, C, and beta-carotene. These antioxidants bolster our immunity, promote healthy skin, and provide a natural energy lift. Plus, their fibre content aids digestion.
Watermelon
With over 90 per cent water content, watermelon is a quintessential summer hydrator. It`s also rich in lycopene and vitamin C, offering protection from sun damage and helping to maintain healthy blood pressure.
Pineapple
Loaded with vitamin C and the enzyme bromelain, pineapple helps combat inflammation and supports digestion – particularly beneficial as the weather warms and our digestive processes might slow down.
Bottle Gourd (lauki)
High in both water and fibre, bottle gourd is gentle on the stomach, aids digestion, supports weight management, and helps stabilise blood sugar levels.
Drumsticks (Moringa pods)
Packed with calcium and vitamin C, drumsticks are excellent for boosting immunity, strengthening bones, and promoting healthy digestion.
Spinach
While spinach is available year-round, the tender leaves of April are especially soft and brimming with nutrients. They are rich in iron, folate, and vitamin K – vital for healthy blood and cell regeneration.
The wisdom of seasonal eating
Experts across both traditional Indian practices and modern nutritional science champion the concept of seasonal eating. This approach emphasises consuming produce during its natural harvest period, when it offers peak flavour and nutritional density. “Ultimately, seasonal eating is a sustainable, nutritious, and intuitive way to nourish ourselves, fostering a deeper connection with nature`s rhythms and our own well-being,” explains Shah.
She outlines four key advantages of embracing seasonal produce:
Maximum nutrition
Seasonal produce is harvested at its ripest, meaning it contains the highest possible levels of vitamins, minerals, and antioxidants. Think of an April mango bursting with more vitamin C than one that has been stored or transported over long distances.
Digestive harmony
Nature provides us with foods that align with our body`s needs during specific seasons. The lighter, water-rich options available in warmer months, like cucumbers and melons, naturally cool our system and support efficient digestion.
Environmental and economic sense
Locally grown seasonal produce requires fewer resources, supports our local farmers, and is often more affordable due to reduced transportation and storage costs.
Superior taste and texture
Freshly harvested, in-season fruits and vegetables simply taste better. They retain their natural colour, texture, and aroma, making our meals more enjoyable.
Enhancing nutritional value through preparation
How we prepare our seasonal produce significantly influences its nutritional value and how readily our bodies can absorb its goodness. Shah explains, “By thoughtfully preparing seasonal foods, we not only retain their nutritional richness but also align our meals with how our bodies best process food in warmer weather. Opting for cooking methods that preserve water-soluble vitamins (like C and B-complex), minimise anti-nutrients, and enhance flavour is key.”
She lists six expert tips for maximising nutrition:
1. Eat raw when possible
Fruits like watermelon, papaya, and cucumber are best enjoyed fresh to maximise their fibre and hydration benefits. Pairing fruits like mango or papaya with a handful of nuts or yogurt can aid in the absorption of fat-soluble vitamins like A and E.
2. Steam, don`t boil
Gentle steaming is preferable for vegetables like bottle gourd and drumsticks as it helps retain their valuable vitamins. Boiling can leach nutrients into the water, unless that water is used as part of a soup or stew.
3. Spice it right for cooling
When preparing vegetable dishes (sabzis), incorporate cooling spices like cumin (jeera), coriander (dhania), and mint. These not only enhance flavour but also aid digestion and help balance the body`s internal heat.
4. Stir-fry leafy greens lightly
Tender spinach and other leafy greens benefit from a quick sauté with garlic or mustard seeds. This method improves flavour and can help reduce oxalates, thereby enhancing iron absorption.
5. Embrace fermentation and pickling
Traditional pickles made with cucumber, tendli, raw mangoes, pineapple, or karela not only preserve these seasonal delights but also introduce beneficial probiotics that support gut health.
6. Avoid overcooking
Excessive heat can destroy heat-sensitive vitamins like C and B1. Aim for minimal, gentle cooking, especially during the warmer months when our bodies crave lighter meals.
Integrating seasonal goodness into your daily meals
To effectively incorporate April`s seasonal fruits and vegetables into your daily routine, consider these five practical pointers by dietitian Vidhi Chawla, founder of Fisico Diet and Aesthetic Clinic:
1. Variety is key
Embrace the diverse colours and textures of April`s produce to ensure a broad spectrum of nutrients. Experiment with different cooking methods to maximise flavour and nutritional value.
2. Meal planning and preparation
Plan your meals around what`s fresh and in season. Visit local farmers` markets or grocery stores to see the current offerings. Prepare ingredients in advance to simplify cooking during the week.
3. Smoothies and juices
Blend seasonal fruits and vegetables into smoothies or juices for a quick and nutritious boost. Combine leafy greens, berries, and citrus fruits for a refreshing and vitamin-rich beverage.
4. Salads and sides
Create vibrant salads using seasonal greens, vegetables, and fruits. Roast or grill vegetables as delicious and nutritious side dishes to complement your main meals.
5. Get creative
Explore new recipes that highlight seasonal ingredients. Don`t be afraid to experiment and create your own culinary masterpieces.
A holistic approach to seasonal nutrition
Chawla suggests, “The seasonal shift prompts a recalibration of our dietary habits. While embracing seasonal produce is a given, a holistic approach to nutrition in April encompasses several other considerations to support overall health and well-being.” She recommends keeping in mind considerations for enhanced wellbeing.
Hydration and detoxification
As temperatures gently rise, our bodies naturally require more hydration. Embrace hydrating foods like cucumbers, watermelon (if available), and leafy greens to aid in flushing out toxins. Increase your intake of water, coconut water, or water infused with lemon or mint to support kidney function and promote clearer skin.
Light and energising meals
Transition from winter`s heavier stews to lighter, more energising fare. Opt for salads, stir-fries, and grilled vegetables that feature April`s fresh produce. These meals provide essential nutrients without causing sluggishness, allowing you to embrace the season`s increased energy.
Gut health focus
The shift in seasons can sometimes disrupt digestive patterns. Prioritise gut health by incorporating probiotic-rich foods like yogurt or fermented vegetables to maintain a healthy gut microbiome. Include prebiotic fibre from asparagus, onions, and garlic to nourish beneficial bacteria.
Allergy awareness
April often marks the start of seasonal allergies. Incorporating anti-inflammatory foods can help mitigate allergic reactions. Foods rich in quercetin, such as apples, berries, and onions, can act as natural antihistamines. Omega-3 fatty acids from fish or flaxseeds can also help reduce inflammation.
Vitamin D and sunlight synergy
As sunlight becomes more abundant, our natural vitamin D production increases. Support this process by including vitamin D-rich foods like fatty fish (salmon, tuna), eggs, and fortified plant-based milk. This synergy between sunlight and dietary vitamin D is crucial for bone health and immune function.
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