Spring in Brisbane is here…..with the brighter days, warmer air and the markets are filled with vibrant fruit and veggies.
Just as nature resets, your body has the opportunity to recharge with foods that bring energy and strengthen your immune system.
Eating seasonally does not just taste better and is cheaper to buy, it fuels your body with the nutrients it needs to thrive during this time of year.
Why Seasonal Eating Matters in Spring
Research shows that seasonal produce is often higher in vitamins, minerals, and antioxidants compared to food that is been stored or shipped long distances.
Eating what is in season:
– Boosts energy by providing fresh, nutrient-dense fuel.
– Strengthens your immune system, helping your body defend against spring colds and allergies.
– Supports the environment and your budget, since local produce is usually fresher and more affordable.
1.Citrus Fruits: Your Immune Shield
Spring citrus like oranges, mandarins, grapefruit and lemons are immune superstars.
They are bursting with Vitamin C, which helps your body produce white blood cells to fight infections.
Vitamin C also supports collagen production, which strengthens skin and connective tissue which can support your body’s physical barrier against pathogens.
Their natural sugars give you a light, refreshing energy boost without the crash you would get from processed foods.
Lemons deserve a special mention. In addition to their vitamin C content, their citric acid improves iron absorption from leafy greens boosting your energy levels and preventing fatigue.
Adding lemon to water also supports hydration, which is key for both energy and immune function as the weather warms.
Tip: Squeeze lemon into water for hydration, or add slices of citrus to salads for a zesty immune kick.
2.Strawberries: The Antioxidant Burst
Few foods say “spring” like fresh strawberries.
These little red gems are packed with anthocyanins, powerful antioxidants that protect your cells from oxidative stress.
That protection translates into less fatigue, better recovery, and more vibrant energy.
Strawberries are also high in fibre, which helps balance blood sugar giving you steady, reliable energy instead of highs and lows.
Just one cup can cover your daily Vitamin C needs, providing a strong immune boost as pollen counts rise.
Tip: Top your morning oats or yoghurt with fresh strawberries for a nutrient-packed start.
3.Leafy Greens: Nature’s Spring Clean
Spinach, rocket, silverbeet, and lettuce thrive in Brisbane’s spring weather.
These greens are rich in magnesium, a mineral essential for turning food into usable energy at a cellular level.
They are also high in folate and iron, both of which support red blood cells in carrying oxygen around your body.
More oxygen means more stamina and less fatigue.
Their chlorophyll content adds another layer of support by aiding detoxification helping you feel lighter after winter’s heavier meals.
Tip: Blend spinach into a smoothie or toss rocket into your salads for a zesty kick.
4.Asparagus: The Seasonal Energiser
Asparagus has a short but celebrated spring season.
It is rich in B vitamins, especially folate, which is crucial for energy metabolism.
These vitamins help your body convert food into fuel efficiently.
Asparagus is also a natural diuretic, reducing bloating and fluid retention giving you that light, fresh feeling spring is all about.
It has prebiotic fibre feeds your gut bacteria, strengthening the gut–immune connection.
Tip: Roast asparagus with olive oil and lemon, or add it to a spring pasta dish.
5.Avocados: The Energy Sustainer
Creamy and versatile, avocados are more than a “trendy” food.
Their monounsaturated fats slow digestion, giving you steady energy that lasts for hours.
They are also rich in potassium, which supports nerve function and muscle contractions, vital when you are increasing outdoor activity in spring.
Add in Vitamin E and antioxidants, and you have got a food that protects immune cells from oxidative damage while fuelling your body for movement.
Tip: Try avocado in smoothies, salads, or simply smashed on wholegrain toast.
6.Mangoes: The Sunshine Fruit
As spring rolls into summer, mangoes make their much-awaited appearance.
Packed with Vitamin A, they help maintain the health of your mucous membranes, the protective linings in your nose, throat, and lungs that keep allergens and pathogens at bay.
Their natural sweetness provides a quick lift in energy, but thanks to their fibre, they will not send your blood sugar crashing later.
Mangoes are also loaded with Vitamin C, giving your immune system an extra boost.
Tip: Enjoy fresh mango slices, or make a tropical salsa to pair with fish or chicken.
Summary
Each of these foods carries its own springtime superpower:
– Citrus and strawberries defend immunity with Vitamin C and antioxidants.
– Leafy greens and asparagus fuel energy at the cellular level.
– Avocados sustain stamina with healthy fats.
– Mangoes protect your first line of immune defence.
By weaving them into your meals, you will give your body the variety it needs to stay energised, resilient, and ready to embrace everything spring has to offer.
Navigate the Spring Vitality Series
If you missed the posts in this series, catch up below:
- Blog 1: The 6 Best Foods to Eat in Spring for Energy and Immunity (THIS POST)
- Blog 2: Coming Soon
- Blog 3: Coming Soon
- Blog 4: Coming Soon
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
-Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017.
-Basu A et al. Strawberry as a functional food: An evidence-based review. Crit Rev Food Sci Nutr. 2014.
-Fairweather-Tait SJ et al. Iron nutrition in humans. Nutr Res Rev. 2014.
-U.S. Department of Agriculture. FoodData Central: Asparagus. 2020.
-Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013.
-Ribeiro SMR, Schieber A. Bioactive compounds in mango. Food Res Int. 2010.
-Holick MF. Vitamin D: importance for health and prevention of chronic diseases. N Engl J Med. 2007.
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