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As the swing into spring sets off a cascade of shifts in your closet—a rekindled romance, say, with that beloved floral wrap dress—it’s worth reconsidering what lands on your dinner plate. With farmers’ markets opening up their stands, there are some serious nutritional boosts to be found. “Studies have shown that some crops can have up to three times more nutrients when grown in season,” says Manhattan-based dietician Farah Fahad. Still other surprising superfoods offer powerful benefits year-round. One that's commonly overlooked? The banana. According to a recent study, this pale yellow marvel is now being looked at as the athlete’s new super fuel, with effects that show anti-inflammatory properties surpassing a synthetic sports drink. Here are five fruits and vegetables—as varied in color palette as they are in vitamin reserves—to add to your shopping list (and no, not one of them is kale).
Bananas
Long associated with high levels of fiber, magnesium and Vitamin C, novel research confirms that nature's perfect food may also be the ideal mid-workout snack. With its easily digestible sugars, found in carbohydrate form, the fruit powers exercise and speeds recovery as effectively as targeted drinks like Gatorade; more surprising yet, it can also reduce inflammation as efficiently as ibuprofen when consumed during strenuous exercise. Factor in potassium that cuts back on cramping and helps to lower blood pressure, and it's shaping up to be the season's smartest (and easiest) addition to your gym bag.
Brussels Sprouts
While Brussels sprouts may be small in size, they can play a big role in fortifying the body from the inside out. Fahad notes that the cruciferous vegetable contains sulfur, which helps to remove dietary and environmental toxins. However, those tiny cabbage-like heads are most known for supplying vitamin K. “This mineral is essential for the development of nerve and brain function,” explains Fahad, who recommends tossing them with turkey bacon for a more robust flavor.
Apples
The once-a-day adage still holds true for this fruit, which is packed with vitamins and easy to take on the go. “Red apples contain an antioxidant called quercetin, which helps boost your immune system,” notes Fahad. Meanwhile, apples provide high levels of both soluble and insoluble fiber, which promote a healthy digestive system that moves like clockwork. Fahad suggests stirring chopped apples and cinnamon into morning oatmeal or keeping it simple at snacktime: “Almost every nut butter goes well with apples.”
Sweet Potatoes
The fitness-obsessed are familiar with the need to replenish electrolytes after a workout, and “[sweet potatoes] are a really good source of potassium,” says Fahad, who points out that electrolytes—potassium along with calcium, magnesium, and sodium—help balance fluid retention, muscle contraction, and heart function within the body. The flame-orange tuber is also a healthy, fiber-rich carbohydrate option that offers sustained energy for the long run.
Parsnips
This root vegetable may be in the carrot family—twins in shape if not in color—though parsnips differ nutrition-wise. These pale ghosts offer a blend of powerhouse nutrients, including folate, vitamin B6, and vitamin B5; as Fahad explains, “B vitamins are crucial for energy production in metabolism.” Parsnips don’t call for a lot of complication, adds the dietician. Simply roast them with olive oil, sea salt, and pepper. “I don’t think they need much to bring out their flavor,” she says of their nutty sweetness.
