Welcome summer with this New Zealand summer vegetable and fruit vegetable guide!
Of course, the best quality and the best value will always be in season and locally sourced. As well as 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?
For more detailed information on the benefits of eating seasonally, please refer to the previous blog https://hiwell.co.nz/new-zealand-seasonal-produce-spring-sepnov/
New Zealand summer 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.
Chill
Benefits of chill
- Immune system boost: Rich in both vitamin A (said to be the anti-infection vitamin) and vitamin C.
- Regulate blood sugar: Chili peppers can lower your body’s sugar levels and the amount of insulin your body needs.
- Clears congestion: The capsicum in chilies increases mucous production, which can help to clear congestion.
- Include the vitamin B group (mainly B6) and vitamin E.
- High in potassium, magnesium, and iron.
- An excellent source of protein.
Sweetcorn
Corn is a starchy vegetable and cereal grain that has been eaten all over the world for centuries. Sweet corn that you eat off the cob is usually considered a vegetable in the culinary world, whereas the dry seeds that are used for popcorn are classified as whole grains.
Benefits of sweetcorn
- Support eye health: Corn is particularly high in lutein and zeaxanthin, these two carotenoids that may prevent cataracts and age-related macular degeneration (AMD).
- Support gut health: The fiber in corn, may also provide health benefits. Eating enough fiber promotes healthy digestion and may protect you against gut issues.
Beans
Beans are seeds from the Fabaceae family, commonly known as the legume, pea, or bean family. They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits.
Benefits of beans
- A source of protein: Protein is a vital nutrient that plays a key role in maintaining and repairing the body. Beans are high in amino acids, the building blocks of protein.
- A source of folate: Beans contain several vital nutrients, including folate. Folate is essential for overall health, to make healthy red blood cells.
- Antioxidants: Beans are in polyphenols, which are a type of antioxidant.
Shallots
Shallots are normally considered a variety of onions and they share the same species.
Benefits of shallots
- May help improve circulation & metabolism: The mineral content of shallots is known to be typically higher than that of onions, possibly including iron, copper, and potassium. Iron and copper can help boost circulation in the body by stimulating the production of red blood cells.
- May lower blood pressure: The combination of potassium, a well-known possible vasodilator, and the action of allicin, which can release nitric oxide in the body, blood pressure significantly decreased.
- Shallots are the oldest home remedy for hair growth. They are rich in sulphur, which helps in the production of collagen tissues. This is useful for the regrowth of hair.
- Shallots also contain the mineral potassium, which supports many of your body’s functions.
Eggplant
Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. Many varieties range in size and color. And while eggplants with deep purple skin are most common, they can be red, green, or even black.
Benefits of eggplant
- Rich in many nutrients: Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals, and fiber and few calories.
- High in antioxidants: Eggplants boast a high number of antioxidants. Antioxidants are substances that help protect the body from damage caused by harmful substances known as free radicals.
- Eggplants are especially rich in anthocyanins, a type of pigment with antioxidant properties that are responsible for their vibrant color.
- May promote blood sugar control: Eggplants are high in fiber, which passes through the digestive system intact.
New Zealand summer 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.
Watermelon
It’s sweet and juicy, making it the perfect treat to quench your thirst during the summer heat. This large round fruit has a green rind and bright red flesh. It’s also packed with nutrients, including antioxidants and vitamins A and C.
Benefits of watermelon
- May aid skin health: Vitamins A and C, which are found in watermelon, are important for skin health. Vitamin C helps your body make collagen, a protein that keeps your skin supple and your hair strong. Vitamin A is also important for healthy skin since it helps create and repair skin cells.
- Helps you stay hydrated: Staying hydrated is important for your body to function properly. Watermelon’s high water content may help keep you hydrated.
- Packed with nutrients: Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C. Watermelon is also a rich source of citrulline, an amino acid that may improve exercise performance.
- May help prevent macular degeneration: The watermelon compound lycopene may have benefits for your eyes.
Honeydew
The sweet flesh of honeydew is typically light green, while its skin has a white-yellow tone. Its size and shape are similar to that of its relative, the cantaloupe. Though its greatest appeal may be its flavor, honeydew is also nutritious and may provide several benefits.
Benefits of orange
- Rich in nutrients: Honeydew melon contains a wide variety of nutrients and plant compounds that may be responsible for its many potential health benefits. (fiber, protein, fat, vitamin C, vitamin B6, folate, vitamin K, potassium, magnesium)
- May help reduce blood pressure: In general, a diet rich in fruits and vegetables is associated with a reduced risk of high blood pressure. As honeydew melon is a low-sodium and potassium-rich fruit, it may help you maintain healthy blood pressure levels.
- Contains nutrients cital to bone health: Honeydew melon contains several nutrients that are vital for repairing and maintaining strong bones, including folate, vitamin K and magnesium. In particular, the melon is a good source of folate.
- May support healthy skin: Eating honeydew melon may support healthy skin due to its high vitamin C content. Adequate vitamin C intake is imperative for the proper production of collagen, a major structural protein that’s vital for repairing and maintaining your skin tissue.
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.
Raspberry
Raspberries are enjoyable all year long, whether they’re fresh or frozen. But the gorgeous gems aren’t just delicious and versatile. They have an impressive nutritional profile that makes them one of the healthiest choices in the produce aisle.
Benefits of raspberry
- Low in sugar: The low sugar content makes them an excellent option for anyone with a sweet tooth who wants to minimize their overall sugar intake.
- Rich in anti-aging antioxidants: Raspberries are antioxidant powerhouses with their high vitamin C content. Raspberry antioxidants also help reduce inflammation.
- High in fiber: Raspberries are among the highest whole food sources of dietary fiber, providing 6.5 grams per every 100 grams.
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.
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