Five spring foods to boost your health this summer - TimesLIVE

With the change of season, many will be getting ready to drop weight before the December holidays. But here is the hard truth that the detox tea peddlers and juice-cleanse fanatics do not want you to hear: most of those quick fixes are not just ineffective; they are dangerous.

Whether it’s yo-yo dieting causing metabolic damage or unhealthy habits, there’s a high likelihood that you will gain all the weight back.

That is why Newtricion Wellness dietician Omy Naidoo is suggesting a different approach this season. Instead of telling you what to cut out, Naidoo suggests what to add in. Here are five simple, accessible, and scientifically backed foods that can support your health, stabilise your energy and help you feel your best as the temperatures climb:

Start your day with a bowl of oats steeped in rooibos tea rather than water or milk. The antioxidants in rooibos, particularly aspalathin, have been shown to reduce oxidative stress and support balanced blood sugar levels.

Stable blood sugar means fewer cravings and more consistent energy. Oats provide soluble fibre that keeps you full until lunch. Naidoo explains that this combination is a game changer for sustainable weight management because it addresses hunger hormones without spiking insulin.

South African soils produce some of the finest leafy greens in the world, yet we are not eating enough of them. Spinach is packed with iron, magnesium and plant-based nitrates that improve blood flow and oxygen delivery to muscles. This translates to better performance during those morning walks or evening runs.

Research published in the Journal of Nutrition found that people who ate a serving of leafy greens daily had lower levels of visceral fat, the dangerous fat stored around internal organs.

Navel oranges and naartjies are at their peak right now. They are rich in vitamin C and flavonoids that reduce inflammation and support immune function. But here is the kicker: the pectin in citrus peel and pith slows digestion and promotes a feeling of fullness.

Navel oranges and naartjies are rich in vitamin C and flavonoids that reduce inflammation and support immune function. Picture: 123RF Naidoo advises adding segments to salads or snacking on a naartjie before meals to naturally reduce portion sizes without feeling deprived.

This is the unsung hero of the South African pantry. Canned sardines are affordable, sustainable and loaded with omega-3 fatty acids and calcium.

Omega-3s have been shown to improve insulin sensitivity and reduce fat storage, particularly around the midsection. A study from the University of Stellenbosch highlighted that regular consumption of oily fish was associated with lower body mass indexes in participants who paired it with a balanced diet. Mash sardines with lemon and fresh herbs for a quick lunch on whole wheat toast.

Whether you call it sauerkraut or make your own at home, fermented cabbage introduces beneficial probiotics that support gut health.

Emerging science reveals a direct link between gut microbiome diversity and weight regulation. A healthy gut reduces systemic inflammation and improves nutrient absorption, meaning your body actually uses the food you eat more efficiently. A spoonful alongside your protein at dinner is all you need.