It’s a busy time of year but Mother Na­ture is here to help. Nu­tri­tion­ist Teresa Boyce shares the in-sea­son foods that will keep your en­ergy lev­els up

Sunday Mail - Body and Soul - - NUTRITION -

When it comes to nu­tri­ent-rich berries, we tend to fo­cus on blue­ber­ries, rasp­ber­ries and black­ber­ries, how­ever, all berries, in­clud­ing mul­ber­ries, are jam-packed with pro­tec­tive nu­tri­ents.

Mul­ber­ries are dark, juicy, sweet yet tart, and per­fect for the calo­rie-con­scious with just 43 calo­ries per 100g serve. They’re also a great source of vi­ta­min C – just one cup will pro­vide you with 85 per cent of your rec­om­mended daily in­take.

In ad­di­tion to be­ing packed with vi­ta­mins, min­er­als and an­tiox­i­dants, mul­ber­ries also con­tain a pow­er­ful phy­to­chem­i­cal called resver­a­trol. This plant com­pound and an­tiox­i­dant, which is also found in red wine, has been hit­ting the head­lines in re­cent years for a wide range of healthy rea­sons from fight­ing in­flam­ma­tion and low­er­ing choles­terol to even re­duc­ing the im­pact of age­ing. Although it’s typ­i­cally green in colour, asparagus also comes in pur­ple and white va­ri­eties. The ver­sa­tile veg is a great source of fo­late, potas­sium and vi­ta­min K, and is rich in glu­tathione, a pow­er­ful and well-re­searched an­tiox­i­dant com­pound that’s been shown to pro­tect cells from free rad­i­cal dam­age and to detox­ify the liver.

Asparagus is de­li­cious lightly steamed or raw in sal­ads or chopped up to serve with dips. The del­i­cate veg­etable is best kept re­frig­er­ated and con­sumed within two to three days of pur­chase.

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