Can you add fresh New Zealand grown spring vegetables to your day? That’s the call going out to all New Zealanders, who can win boxes of spring vegetables to share with whānau and friends, as part of 5+ A Day’s new Spring Vegetable Challenge.

Spring vegetables are bursting with vibrant flavours and crisp textures and 5+ A Day is partnering with Vegetables NZ to help us make the most of the powerful health benefits that vegetables can offer.

Along with the spring vegetable giveaways, 5+ A Day’s social media platforms (@5adaynz) will be full of creative serving ideas and nutrition tips in the coming months, showcasing delicious ways to enjoy asparagus, avocado, cucumber, radish, tomato, lettuce, salad greens and other seasonal stars.

“Eating a variety of vegetables every day is one of the most important steps we can take for our health,” said Dr Carolyn Lister, principal scientist and science team leader (Food & Health Information) at Plant & Food Research, and a trustee for 5+ A Day Charitable Trust.

“Spring vegetables are packed with essential nutrients and plant compounds that support immunity, heart health, digestion and more.”

For example, asparagus is a good source of folate – a B vitamin that supports immune function and combats tiredness and fatigue. Lightly steaming your asparagus will help retain its nutrients and a little bit of crunch with every bite. Asparagus can be paired with so many other tasty ingredients – try halloumi, feta or quinoa.

Avocados are rich in heart-healthy fats and low in sodium, and may help to guard against high blood pressure, heart disease and stroke. Avocado is also a rare plant-based source of vitamin E, a powerful antioxidant that helps protect your cells from free radical damage. Avocado on toast is a perennial favourite, or whip up an avocado dip, smoothie, or platter of avocado sushi.

“Cucumbers are hydrating because they have the highest water content of any vegetable and most of the goodness, including dietary fibre, is in the skin – so don’t peel them,” Dr Lister said. “Simply chop into a salad or enjoy them as a snack.”

Peppery red radishes have sulphur-containing compounds with diverse health benefits and will add a pop of colour to any plate of food, while juicy tomatoes are rich in lycopene.

“Hundreds of scientific papers have been published on the potential health benefits of tomatoes and the role of lycopene in reducing the incidence of prostate cancer.”

Try making a Mediterranean tomato salad or bake tomatoes into a delicious tart or quiche.

Meanwhile, salad greens and lettuce deliver a wide range of phytonutrients depending on the mix of leaves.

“That’s why it’s a great idea to eat a variety of salad greens rather than sticking to one particular type. Rocket and baby spinach are rich in carotenoids, red-coloured salad leaves contain anthocyanins, while leaves from tatsoi, chard, mustard and rocket have glucosinolates. All of these compounds play a vital role in keeping us healthy and feeling well.”

Enter the 5+ A Day Spring Vegetable Challenge through social media on Facebook, Instagram, Tiktok and Pinterest @5adaynz #5adaynz