Know when fruits & vegetables are in season in Australia January 15, 2019

by HelloFresh Eat

We’re so lucky in Australia – we have amazing access to fresh fruit and veggies that we really take for granted. 

Of course, the best quality and best value fruit and veg will always be the stuff that’s in season. There’s a nutritional benefit and also an environmental argument to be made for buying produce sourced locally. But it’s often hard to know what’s in season in Australia with all the imported fresh fruit and veg that appears on our shelves all year round.

Wonder no more! We’ve gathered up the best sources on the matter to present you with the HelloFresh Seasonal Food Guide – a handy visual reminder to quickly see the fruits and vegetables in season during Summer, Autumn, Winter and Spring!

vegetables in season

Summer Veggies…

Spring Onions
See Clearly: 
Step aside, carrots. Spring onions are your one stop shop for eye care. Made up of eye-protecting carotenoids like lutein and zeaxanthin, these miracle pigments help lower the amount of blue light able to enter the eye. They also contain awesome amounts of vitamin A that fight against macular degeneration. Spring onions will keep your eyes feeling like spring chickens!

Bean Sprouts
Prevent Cancer: Bean sprouts contain a healthy serve of vitamin C, which helps protect against a variety of cancers by combating free radicals. Further, vitamin C assists by neutralising nitrates, found mostly in those unhealthy preservatives added to packaged foods.

Live Longer: Cabbage is so good for you we predict by 2020 people will begin naming their children after it. Cabbage contains sulforaphane, a cancer-fighting compound also found in other cruciferous vegetables such as broccoli, kale and cauliflower. But what is really interesting is when cabbage is fermented, becoming sauerkraut and kimchi. Packed to the rafters with probiotics, the acidity in the fermented cabbage helps your body absorb vitamins and minerals.

Get Healthy: Multitalented, delicious and easy to prepare, leeks are the perfect addition to many of the meals you already make. But why add leek to your diet? Leeks contain allicin, an anti-viral, anti-fungal and anti-bacterial sulphur-containing compound that neutralises free rogue free radicals faster than any other known compound.

Snow Peas
Boost Immunity: What better way to keep your cool this summer than with snow peas. No one likes a fever in the heat, which is why snow peas are the perfect addition to any meal. Super high in vitamin C, snow peas will keep you in tip-top shape so you can go to the beach and enjoy the things that really matter.

Look Great/Feel Great: Carrots are high in Vitamin A, Vitamin C, Vitamin K, folate, potassium, iron, copper and manganese.

Brain Booster: Worried that all that internet content is turning your brain to mush? Asparagus contains folate which, when combined with Vitamin B12, helps our brains fight cognitive decline.

Stay Happy: Tomatoes are essential to a healthy life! Not only are they rich in nutrients and antioxidants, but their folic acid content helps prevent an excess of homocysteine from occurring in the body. Sound boring? Think again! Homocysteine can block blood and nutrients from making its way to the brain, in turn countering the production of serotonin, dopamine and norepinephrine. Basically, we need tomatoes to feel good.

Lose Weight: Instead of eating less and suffering, why not eat foods that aid digestion and fill you up? Introducing the best friend, the one you forgot about in high school. Lettuce contains cellulose and fibre, the latter being essential for weight control in the long term.

Fight Cancer: Turnips contain high amounts of sulforaphane which, while creating a bitter taste, help destroy cancer. And not just one kind of cancer, many: pancreatic, prostate, melanoma and esophageal.

Sweet Corn
Go Gluten-Free: Sweet corn is delicious! It contains heaps of ferulic acid, an important acid that combats cancer, ageing and inflammation. And for our friends who suffer from coeliac disease this is great news because sweet corn is a gluten-free cereal!

See In The Dark: No wonder pumpkins are celebrated on Halloween, they contain impressive amounts of vitamin A that help our eyes see in the dark! In fact, in just one cooked cup of pumpkin you receive 200% of your recommended vitamin A daily intake.

Prevent Cancer: Mushrooms contain the rare mineral selenium, which slows tumour rate growths, while naturalising some cancer causing compounds in the body.

Up Your Protein: Beans are a popular choice for vegetarian and vegans whose might lack some protein. Luckily, half a cup of beans yields the same amount of protein as an ounce of chicken.

Relieve Menopause: Capsicums contain flavonoid, which has been shown to relieve menopausal symptoms.

Lower Inflammation: For those with irritable bowel syndrome, urinary tract infections or skin disorders, the antioxidants and polysaccharides in celery have been known to act as anti-inflammatories in your body.

Get Smart: If you’re thinking about removing the skin from an eggplant, think again. Containing an anthocyanin, the eggplant skin acts as an impressive anti-oxidant that protects brain cell membranes from free radical damage. What’s more, you’ll improve your memory and prevent age-related mental disorders.

Prevent Hair loss: Popeye knew what he was talking about! And while spinach might not directly give you huge muscles, it is packed with tons of nutrients. Another plus: it contains extreme amounts of iron, which can prevent hair loss!

Fight Cancer: Along with kale, bok choy, cabbage and collard greens, broccoli fights against cancer using sulforaphane to protect against the enzyme histone deacetylase responsible for the progression of cancer cells.

Boost Everything: Cauliflower is a true powerhouse when it comes to nutrients and minerals. If you’re feeling sluggish, why not prepare yourself some delicious cauliflower!? Your body will thank you!

Protect From Scurvy: Not quite as popular as it used to be, it is still important to remain vigilant against scurvy! Luckily, chillies contain a rich source of vitamin C that not only protects against scurvy but also helps boost immunity.

Moderate Blood Pressure: Fun fact! Zucchinis have more potassium than a banana. Potassium is important because it regulates blood pressure levels.

Stress Less: We all wish we could stress a little less, don’t we. Well, the cool cucumber is here to help. Packed with loads of B vitamins including B7, B5 and B1, the cucumber will help keep those stress levels in check.

Summer Fruit…

Get Smart: Always forgetting your partner’s birthday? Fear not! Raspberries contain flavonoids, which help improve memory. What’s more, they counter the decline in cognitive ability normally associated with ageing. We might start calling them the love berry: they’re red, helpful with loved ones and beautifully sweet.

Feel Full: Bananas are the ultimate summer snack that comes pre-packaged in their own natural wrapper. Chock-full of dietary antioxidants including dopamine and catechins, and rich in pectin and resistant starch, bananas regulate blood sugar levels, helping you to feel more full.

Beautiful Skin: Remember how your grandma used to call you “peachy” when you were a baby? Turns out all that vitamin C inside peaches really do make you more beautiful. The vitamin C fights against skin damage caused by the sun, improving the overall look of your skin.

Protect Your Heart: Plums are chock-full of potassium, which helps reduce the risk of stroke and lowers high blood pressure. What’s even cooler is that plums contain anthocyanins. These bad boys fight against cancer by neutralising free radicals.

Relieve Arthritis: Want to hear something incredible? Tart cherries have the highest anti-inflammatory content of any food. This means that cherries may help to relieve pain inflammatory osteoarthritis.

Prevent Asthma: Melons, especially watermelons, contain high amounts of vitamin C. This is good news because vitamin C is one of the best ways to prevent asthma.

Fight Wrinkles: We’ve all heard that blueberries are packed with antioxidants and help maintain healthy bones and manage diabetes but have you heard they can prevent wrinkles too! The vitamin C works with collagen to smooth wrinkles and improve your skin.

Prevent Alzheimer’s Disease: Due to its lush levels of vitamin K, rhubarb helps maintain healthy bone growth and can fight against neuronal damage in the brain. In some cases, it’s even been found to prevent Alzheimer’s Disease.

Get Fit: Not only is Honeydew low in calories, but it also helps lower cholesterol. Due to its high fibre content that regulates digestion, you will find yourself experiencing regular bowel movements, always good for losing weight!

Pregnancy Boost: Rockmelon is super high in folic acid. This helps develop the extra red blood cells that are required during pregnancy. Additionally, folic acid prevents against natural birth defects.

Look After Your Eyes: Blackberries contain lutein, which protects the eye from ultra-violet radiation. What’s more, they improve vision and protect from cataracts, night blindness and macular degeneration.

Protect Against Stroke: Strawberries are great because they combat against blood clots due to their antioxidant properties: quercetin, kaempferol and anthocyanins.

Look Beautiful: Nectarines contain beta-carotene and Vitamin A. Beta-carotene combats against free radicals and is eventually turned into vitamin A in the body. The result: healthy skin and teeth.

Lower Cholesterol: As well as fighting against cancer and lowering the risk of disease, oranges are full of soluble fibre, which lower cholesterol in the body. It’s no wonder they are one of the most popular fruits on the planet.

Fruits & Vegetables in Season

We’re lucky that with such a diverse, large country, a lot of produce is in season nearly all year round. Still, there are definite offseasons for some produce, and you’ll always get the best deal in high season (even if fruits like cherries are available all year round). With this guide, it’s also easier to tell whether the produce your picking up is local, or if you suspect it might be overseas produce.

Happy Cooking!


Enjoy seasonal produce all year round!
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