Spring is here and it is time to supercharge your body with some great superfoods. We are just two weeks into spring and things are already starting to look up. The dark and gloomy days are disappearing and sunshine is starting to fill our days. It is a time where numerous fruit, veggies and superfoods are prominent in our grocery stores and farmer markets. Everything is fresh and tasty making it the perfect time of year to focus on securing healthy food options!

So what is a superfood?

A ‘Superfood’ describes a food which is nutritionally dense & packed with vitamins and minerals which keep our bodies running at a high standard. Let’s explore the best ways to incorporate these spring superfoods into our diets as the days become sunnier!





You may think they are a summer fruit, but if you have checked the price of strawberries recentely you will have found that they are most definitely in season with most packs being sold for less than $2! This time of year, they are also most notably sweet and juicy. Strawberries provide fibre and vitamins including Vitamin A – which supports bone health, C which can enhance our immune systems. This is along with promoting growth and development of body tissue, bone and teeth, and E which protects cells & oxidative damage.

Overall, they are loaded with antioxidants that we know helps us to fight off disease.





During the spring season, beets are at their freshest. Beets in the spring are young, meaning they’re smaller, cook faster and are full of flavour. They are low calorie, but high fibre which is exactly what you should be looking for if you are looking to loose a few kilos before summer.

They are also high in potassium and nitrates which are have been shown to improve circulation and lower blood pressure. Why not try them roasted with a balsamic drizzle? Or bake them as fries with a little salt and pepper? And don’t toss the greens attached to the stems.

They are high in vitamins C and K and can be easily chopped up and sautéed with some garlic and balsamic vinegar.





Artichokes are another good source of dietary fibre and antioxidants. They are one of the great spring superfoods!

A medium sized artichoke offers only 60 calories yet packs heaps of nutrition including:

  • 7-grams of fibre
  • potassium
  • vitamin C
  • folate
  • magnesium
  • and cell protective phytochemicals.


They may seem awkward to prepare – but no time like now when they are freshest to introduce and make a stable in your diet. Simply just trim the artichoke to remove the outer leaves until you reach the pale inner leaves, and trim the top of the artichoke to remove the thorny tips.

Following this boil and drain the artichokes then prepare to serve. They can be stuffed with meats, herbs and cheese and baked, or grilled until tender. Alternatively, you can produce a dip or marinate them and add to a salad of choice.





Asparagus is another example of a low-calorie vegetable rich in folate, vitamin A, C E and K and antioxidants. It also provides gut – loving fibre which supports digestive health. The spring season is again the best time to enjoy crisp, crunchy stalks of asparagus, which can be barely cooked & served with hummus, or roasted in the oven and accompanied by meat and carbs.



Leafy greens


As the weather gets hotter, chances are that the BBQ’s will be coming out. Start stocking up on the salad recipes to ensure vitamins, minerals and fibre are abundant for those outdoor meetups. Leafy greens such as kale, spinach, and arugula are sure to taste better this season. This will provide you with vitamin K, vitamin A vitamin C, folate and iron and calcium.

Antioxidants such as beta-carotene lutein and zeaxanthin are also abundant in leafy greens which help protect cells from oxidative damage and may reduce the risk of chronic diseases. A great addition to taste and health!





Though these are often found year-round, unique radishes such as the watermelon radish only becomes plentiful in spring. They are a high source of vitamin C which are known to boost the immune system and support liver detoxification. They can add a spicy and refreshing kick to your spring and summertime salads along with providing Vitamin C, fibre, folate and various phytonutrients to your diet to better your health.





You may hear little about rhubarb most of the year until it comes to spring and the weather becomes warmer, so now it’s the time to take advantage of it. This tart vegetable is again, low in calories and provides dietary fibre, vitamin K, B-complex vitamins and calcium. Its can be a great alternative to use in desserts this spring and can be a healthier alternative to high sugar options.





It’s not even worth thinking about getting frozen peas in spring time when the fresh peas are at their juiciest. With just one cup containing 7 grams of fibre and 8 grams of plant protein, they are a great vegetable that you can bulk up almost any dish – Stews, curries or stir-fries to name a few. Sweet crisp & versatile. There are not many dishes you can’t add some peas to!



Spring Superfoods In summary


So there you have 8 of the freshest spring superfoods that you can add to your meals this time of the year. Whether you are looking for the best of the best, or just wanted new superfoods to include in your diet – hopefully you can find a new way to bulk up dinners, or sweeten up a dessert.

It is important to note that the majority of foods mentioned high in fibre, vitamins and minerals while being low in calories.They may be the perfect addition to the weekly diet. If you are somebody who is looking to lose some weight coming into the summer months – while keeping you healthy and ready to fight disease, you should be looking to incorporate as much of these as possible. Remember during spring and all year round – to get a wide variety of vitamins and minerals we must eat the rainbow. Let’s do this!


Want To Learn More?


Since COVID-19 entered our lives, we have aimed to deliver some great weekly information as to how you can remain healthy, productive and in good spirits. This blog post is the latest addition to a growing library of information. Click to read more on our dedicated COVID support blogs.


Over the last 7 years Authentic Personal Training has established itself as a leading health and fitness studio on the Lower North Shore. We are incredibly proud to announce that we have been voted The Best Fitness Business on The North Shore for 2019.

Join us on our Facebook page:


To book a complimentary Personal Training Session with one of Sydney’s most experienced Personal Trainers, simply fill out the form below

  • This field is for validation purposes and should be left unchanged.


Authentic Personal Training

Personal Training
Group Exercise
Nutritional Advice
Weight Loss
Muscle Tone
Core Conditioning

Studio Hours

Mon - Thurs: 5:30am - 8pm 

Fri: 5:30am - 3pm

Sat: 7am - 12pm

Sun: Closed

Contact Us

Call (02) 8040 5892

Email info@authenticpt.com.au

Level 1, 22 Willoughby Rd,
Crows Nest NSW 2065 Australia

View map