Autumn: What’s in season in New Zealand? Benefits of eating seasonally

There are heaps of benefits when it comes to eating with the seasons. Learn how your body, budget and even the environment can benefit. Plus, here’s what’s in season right now.

So, we’ve got good news and bad news. Let’s get the bad news out of the way first: summer is coming to an end. It’s officially the last week of summer. Now, the good news? Autumn is coming and there are plenty of delicious fruit and vegetables in season.

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The benefits of eating with the seasons

Did you know that our bodies are meant to eat with the seasons? Eating fruits and vegetables in season provides your body with necessary nutrients appropriate for the time of year.


It’s cheaper

Eating in-season produce is also great because it’s at its cheapest when it is at its most abundant. So, if you’re grocery shop is on a tight budget, it’s definitely wise to eat seasonally.

Higher nutrient value

Fruit and vegetables contain the greatest number of nutrients when they are allowed to ripen naturally. For instance, avocados sold in winter have often been picked early, then frozen or chilled to prevent them ripening too quickly. Nutrients are lost this way and you can taste it – when you eat them, they’re not nearly as good.


Maximum flavour

On the above, not only are nutrients lost in the freezing process, but you can most certainly taste the difference.

Promotes immunity

With shorter days and cooler temperatures, our immune system can be more susceptible to bugs. Embracing seasonal produce can help to boost our immune system leading into the colder months. While vitamin C and oranges may be top of mind when gearing up for cold and flu season there are an abundance of autumnal fruit and veggies just at beneficial. For instance, root vegetables are available at this time of year and a great, natural way to support our health as the season’s change. We also recommend lightly steaming or sautéing your veggies, then adding leady greens in, to keep you energised and nourished.

whats in season

It’s better for the environment

Eating locally-sourced seasonal produce a great way to help the environment. It’s estimated out of season produce travels more than 21,000 kilometres before it reaches your kitchen.

To help you out, we’ve compiled a snapshot of our favourite fruits and veggies that are in season during autumn.


Autumn: March – May

What’s in season right now?

  • Vegetables
  • Broccoli
  • Brussel Sprouts
  • Buttercup Squash
  • Cabbage (Green)
  • Capsicum
  • Carrots
  • Cauliflower
  • Courgettes
  • Cucumber
  • Eggplant
  • Kale
  • Kumara
  • Leeks
  • Lettuce
  • Mushrooms
  • Onions
  • Parsnips
  • Potatoes
  • Pumpkin
  • Radishes
  • Spinach
  • Spring onions
  • Sweetcorn
  • Tomatoes
  • Turnips


  • Fruits
  • Apples
  • Blueberries
  • Feijoas
  • Figs
  • Kiwifruit (Gold)
  • Grapefruit
  • Lemons
  • Limes
  • Mandarins
  • Nashi Pears
  • Nectarines
  • Passionfruit
  • Peaches
  • Pears
  • Plums
  • Rock Melon
  • Watermelon


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