Follow this expert guide to ace seasonal nutrition this summer

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 temperaturesWith a shift in weather comes a shift in produce which is ideal for aligning the bodyrsquos requirements offering ease of digestion hydration and moreTo 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 eatingSeasonal fruits and vegetables to add to your dietSimmi Shah head of department consultantdietetics at Jupiter Hospital Thane says ldquoThis 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 summerrdquoShe shares the following six seasonal fruits and vegetables that are beneficial for your wellbeing and should be added to your dietMango earlyseason varietiesAs the first mangoes grace the markets they bring a wealth of vitamin A C and betacarotene These antioxidants bolster our immunity promote healthy skin and provide a natural energy lift Plus their fibre content aids digestionWatermelonWith over 90 per cent water content watermelon is a quintessential summer hydrator Its also rich in lycopene and vitamin C offering protection from sun damage and helping to maintain healthy blood pressurePineappleLoaded with vitamin C and the enzyme bromelain pineapple helps combat inflammation and supports digestion ndash particularly beneficial as the weather warms and our digestive processes might slow downBottle Gourd laukiHigh in both water and fibre bottle gourd is gentle on the stomach aids digestion supports weight management and helps stabilise blood sugar levelsDrumsticks Moringa podsPacked with calcium and vitamin C drumsticks are excellent for boosting immunity strengthening bones and promoting healthy digestionSpinachWhile spinach is available yearround the tender leaves of April are especially soft and brimming with nutrients They are rich in iron folate and vitamin K ndash vital for healthy blood and cell regenerationThe wisdom of seasonal eatingExperts 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 ldquoUltimately seasonal eating is a sustainable nutritious and intuitive way to nourish ourselves fostering a deeper connection with natures rhythms and our own wellbeingrdquo explains ShahShe outlines four key advantages of embracing seasonal produceMaximum nutritionSeasonal 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 distancesDigestive harmonyNature provides us with foods that align with our bodys needs during specific seasons The lighter waterrich options available in warmer months like cucumbers and melons naturally cool our system and support efficient digestionEnvironmental and economic senseLocally grown seasonal produce requires fewer resources supports our local farmers and is often more affordable due to reduced transportation and storage costsSuperior taste and textureFreshly harvested inseason fruits and vegetables simply taste better They retain their natural colour texture and aroma making our meals more enjoyableEnhancing nutritional value through preparationHow we prepare our seasonal produce significantly influences its nutritional value and how readily our bodies can absorb its goodness Shah explains ldquoBy 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 watersoluble vitamins like C and Bcomplex minimise antinutrients and enhance flavour is keyrdquoShe lists six expert tips for maximising nutrition1 Eat raw when possibleFruits 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 fatsoluble vitamins like A and E2 Steam dont boilGentle 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 stew3 Spice it right for coolingWhen 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 bodys internal heat4 Stirfry leafy greens lightlyTender spinach and other leafy greens benefit from a quick sauteacute with garlic or mustard seeds This method improves flavour and can help reduce oxalates thereby enhancing iron absorption5 Embrace fermentation and picklingTraditional pickles made with cucumber tendli raw mangoes pineapple or karela not only preserve these seasonal delights but also introduce beneficial probiotics that support gut health6 Avoid overcookingExcessive heat can destroy heatsensitive vitamins like C and B1 Aim for minimal gentle cooking especially during the warmer months when our bodies crave lighter mealsIntegrating seasonal goodness into your daily mealsTo effectively incorporate Aprils seasonal fruits and vegetables into your daily routine consider these five practical pointers by dietitian Vidhi Chawla founder of Fisico Diet and Aesthetic Clinic1 Variety is keyEmbrace the diverse colours and textures of Aprils produce to ensure a broad spectrum of nutrients Experiment with different cooking methods to maximise flavour and nutritional value2 Meal planning and preparationPlan your meals around whats 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 week3 Smoothies and juicesBlend 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 vitaminrich beverage4 Salads and sidesCreate vibrant salads using seasonal greens vegetables and fruits Roast or grill vegetables as delicious and nutritious side dishes to complement your main meals5 Get creativeExplore new recipes that highlight seasonal ingredients Dont be afraid to experiment and create your own culinary masterpiecesA holistic approach to seasonal nutritionChawla suggests ldquoThe 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 wellbeingrdquo She recommends keeping in mind considerations for enhanced wellbeingHydration and detoxificationAs 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 skinLight and energising mealsTransition from winters heavier stews to lighter more energising fare Opt for salads stirfries and grilled vegetables that feature Aprils fresh produce These meals provide essential nutrients without causing sluggishness allowing you to embrace the seasons increased energyGut health focusThe shift in seasons can sometimes disrupt digestive patterns Prioritise gut health by incorporating probioticrich foods like yogurt or fermented vegetables to maintain a healthy gut microbiome Include prebiotic fibre from asparagus onions and garlic to nourish beneficial bacteriaAllergy awarenessApril often marks the start of seasonal allergies Incorporating antiinflammatory foods can help mitigate allergic reactions Foods rich in quercetin such as apples berries and onions can act as natural antihistamines Omega3 fatty acids from fish or flaxseeds can also help reduce inflammationVitamin D and sunlight synergyAs sunlight becomes more abundant our natural vitamin D production increases Support this process by including vitamin Drich foods like fatty fish salmon tuna eggs and fortified plantbased milk This synergy between sunlight and dietary vitamin D is crucial for bone health and immune functionatOptionskeyd0ddb8ef8f1a62a8cdd22fac27fc5ea7formatiframeheight90width728params