Welcome spring with this New Zealand spring fruit and vegetable guide!
Of course, the best quality and the best value will always be in season and locally sourced. As well to the nutritional benefits, there’s also an environmental argument to be made for seasonal and local fruit and veg. Eating seasonal produce will be one of the best ways to support your healthy life, add it to your daily routine now for a better life.
We look for seasonal food as smart consumers, then why should we eat fruit and vegetables in season?
Benefits of eating seasonally
Fresher with a higher nutritional value
Locally grown & seasonal produce grown provides the most nutrition.
When fruits and vegetables are grown in season, it affects the nutrition content. Some fruits such as oranges, and lemon have vitamin C, it has more vitamin C content in winter! as it is winter seasonal fruits!
Tasters better
If you choose fruits and vegetables that are naturally ripened and harvest them at an appropriate time, they will be much more flavorful and nutritious. Orange is juicier in winter than out of season. Also, fruits from overseas have less flavour as chilling in the refrigerator will reduce their flavour. That is why locally grown fruits have super juicy. Also, consuming local food in their season is the best way to support our local community!
Cheaper!
The cost of in-season produce will go down as farmers will harvest a large abundance of seasonal food. Fruits and vegetables are out of season, it will need cost as they have to be harvested earlier and managed in proper condition.
New Zealand spring vegetables
Asparagus
Even though it’s never the cheapest vegetable, asparagus is only in season once a year, so make the most of it. Add it to salads, eat it on its own or make asparagus dishes. If you are feeling adventurous.
Benefits of asparagus
- Asparagus is one of a number of vegetables that act as a prebiotic, feeding the beneficial bacteria which live in our digestive systems, helping them thrive and increase in number.
- Asparagus is a rich source of folate, a vitamin that is important for making red blood cells and for cell division.
Capsicum
Available in different colors, capsicum is used across the world in many different types of dishes. The vegetable is one of the best sources of carotenoids like beta-cryptoxanthin, zeaxanthin, and lutein. It is also rich in vitamins, minerals, and other nutrients.
Benefits of capsicum
- Support eye health: Lutein and zeaxanthin in capsicum may improve eye health when consumed in adequate amounts.
- Anemia prevention: One of the most common causes of anemia is iron deficiency, the main symptoms of which are weakness and tiredness. As capsicum are rich in iron, they are also exceptionally rich in vitamin C, which increases the absorption of iron from your gut.
- Anti-inflammatory properties: helps lower inflammation
- Vitamin-rich food-: rich in vitamin C & vitamin A
Courgette
The courgette is a member of the cucumber family. Sometimes called zucchini, courgettes are immature marrows.
Benefits of courgette
- Naturally fat-free
- Naturally low in calories
- Naturally high in fiber
- A high protein food as 40% of its calories come from protein
- A source of potassium, which contributes to the maintenance of normal blood pressure.
- A source of folate
- A source of vitamin C, which contributes to the reduction of tiredness and fatigue
Butternut Squash
Butternut squash is an orange-fleshed winter squash, celebrated for its versatility and sweet, nutty flavor. Butternut squash is not only tasty but also packs a punch of vitamins, minerals, fiber, and antioxidants.
Benefits of butternut Squash
- Rich in Nutrients and Low in Calories: Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium.
- Packed With Vitamins and Minerals: Butternut squash is an excellent source of provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium, and manganese.
- High Antioxidant Content: The high antioxidant content of butternut squash may reduce your risk of certain conditions
- May Aid Weight Loss: Butternut squash is low in calories and packed with fiber — making it a great choice for any healthy weight loss plan.
Pea
Benefits of pea
- Good source of plant-based protein: Being rich in fibre and one of the best plant-based proteins makes peas a satisfying component of a meal. They are also a useful vegan source of iron, which is needed for making red blood cells and transporting oxygen around the body.
- May improve blood sugar management: Pea contains nutrients like magnesium B vitamins and vitamin C, all of which help support blood sugar management.
- May support digestive health: Peas are rich in fibre which both supports digestive health and fuels the beneficial gut microbes, which play a pivotal role in our health.
- May support heart health: Peas contain heart-friendly minerals including magnesium, potassium, and calcium and are also rich in antioxidant nutrients like vitamin C, as well as phytonutrients including carotenoids and flavonols which are heart protective and support cardiovascular function.
Yam
Yam is highly nutritious, versatile, and may benefit your health in many ways.
Benefits of yam
- Packed with nutrition: Yams are rich in vitamins, minerals, and fiber.
Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function. - May enhance brain function: Yams contain a unique compound called diosgenin, which may enhance memory and brain function.
- May reduce inflammation: The antioxidants in yams may help reduce inflammation. Eating anti-inflammatory foods such as yams can help manage chronic inflammation
New Zealand spring fruits
Apple
Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving. Apples are a good source of fiber and vitamin C. They also contain antioxidants, like vitamin E, and polyphenols that contribute to the fruit’s numerous health benefits.
Benefits of apple
- May support weight loss: Apples are particularly filling due to their high fiber and water content. Their polyphenols may also have anti-obesity effects.
- May promote gut health: The type of fiber found in apples improves your gut-friendly bacteria, which may be why the fruit is thought to help protect against chronic diseases.
Avocado
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. The much-loved avocado is full of healthy monounsaturated fat. monounsaturated fats are key for a healthy heart, as they can lower LDL cholesterol while increasing HDL cholesterol.
Benefits of avocado
- Great for vision: Avocados contain lutein and zeaxanthin, two phytochemicals present in eye tissue. They provide antioxidant protection to help minimize damage, including from UV light.
- Improving digestion: Avocados are high in fiber, eating foods with natural fiber can help prevent constipation and maintain digestive tract health.
- Antimicrobial action: Avocados and avocado oil contain substances that have antimicrobial properties.
Orange
Oranges are an excellent source of various bioactive plant compounds that have anti-inflammatory and antioxidant effects. These include flavonoids, carotenoids, and vitamin C.
Benefits of orange
- May help support immune health: Regularly consuming fruits, which are high in vitamins, minerals, and antioxidant compounds, can help promote healthy immune function.
- Excellent sources of vitamin C: Vitamin C is a powerful antioxidant and helps protect against the process of oxidative damage, which otherwise can negatively affect immune health.
Kiwifruit
New Zealand is a top kiwi producer! Kiwis are small fruits that pack a lot of flavor and plenty of vitamins, minerals, and powerful plant compounds. Kiwis are exceptionally high in vitamin C, kiwi providing over 80% of the average daily vitamin C needs. Kiwis are low in calories, protein, and fat, and they’re a good source of fiber.
Benefits of kiwi
- Excellent source of beneficial plant compounds: In addition to containing the antioxidant nutrients vitamin C and vitamin E, kiwis are an excellent source of plant compounds that have antioxidant and anti-inflammatory effects on the body.
- May benefit heart health: Consuming a diet rich in vegetables and fruits like kiwis is a smart way to support heart health. Eating kiwis, specifically, could help reduce heart disease risk factors, including high blood pressure.
- Benefits digestive health: Kiwis contain both insoluble and soluble fiber. Kiwis contain about one-third soluble and two-thirds insoluble fiber. The soluble fiber found in kiwis may benefit blood sugar regulation and heart health and help support healthy gut bacteria, while the insoluble fiber found in the fruit can help keep bowel movements regular.
Lemon
Lemons are high in vitamin C, fiber, and various beneficial plant compounds. These nutrients are responsible for several health benefits.
Benefits of lemon
- Support Heart Health: One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake. Eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke.
- Protect Against Anemia: Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat. Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods.
- Improve Digestive Health: Lemons are made up of about 10% carbs, mostly in the form of soluble fiber and simple sugars. The main fiber in lemons is pectin, a form of soluble fiber linked to multiple health benefits. Soluble fiber can improve gut health and slow the digestion of sugars and starches.
Strawberry
Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.
Benefits of strawberry
- Support immune and skin health: Strawberries are an excellent source of vitamin C, an antioxidant necessary for immune and skin health.
- Regulating blood pressure: Strawberries are rich in Potassium as well. This mineral is involved in many essential body functions, such as regulating blood pressure.
- Blood sugar regulation: Strawberries seem to slow down glucose digestion and reduce spikes in both glucose and insulin following a carb-rich meal, compared to a carb-rich meal without strawberries.
Pomegranate
Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. They also contain some protein.
Benefits of pomegranate
- Rich in antioxidants: Pomegranates are rich in an array of antioxidant compounds that help protect your cells from free radical damage.
- Support urinary health: Pomegranate extract may help reduce the formation of kidney stones, a benefit that’s largely attributed to its antioxidant activity.
- May have antimicrobial properties: Pomegranates contain compounds that help fight off potentially harmful bacteria, fungi, and yeasts. Particularly germs in the mouth that can cause bad breath and tooth decay.
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