Nourish to Flourish: Antioxidants & Vitamins

Nourish to Flourish: Antioxidants & Vitamins

Welcome to the third installment of our “Nourish to Flourish” series. As we embrace the crisp, golden hues of April in Auckland, we delve into the world of antioxidants and vitamins - nature’s very own defense mechanism against the challenges to our immune system.

The Role of Antioxidants and Vitamins in Immunity

Antioxidants are compounds that inhibit oxidation, a chemical reaction that can produce free radicals, leading to cellular damage. They are crucial in protecting our cells from the effects of free radicals, which are linked to a host of health issues, including inflammation and various chronic diseases.

Vitamins, on the other hand, are organic substances that our bodies need to function correctly. Many vitamins also act as antioxidants, further fortifying our immune system. Together, antioxidants and vitamins form a dynamic duo that shields our body’s wellness, ensuring we remain resilient against infections and diseases.

April’s Seasonal Bounty: A Source of Natural Antioxidants and Vitamins

In New Zealand, April’s autumnal harvest brings us a plethora of fruits and vegetables rich in these vital nutrients. Apples, kiwifruit, and pears are not just delicious; they’re also packed with vitamin C, a powerful antioxidant. Root vegetables like carrots and pumpkins are abundant and offer a hearty dose of beta-carotene, which our bodies convert to vitamin A.

This Week’s Immune-Boosting Heroes

  • Vitamin C: Found in citrus fruits, kiwifruit, and broccoli, it’s essential for the growth and repair of all body tissues.
  • Vitamin E: Present in nuts and seeds, it protects cell membranes from damage.
  • Vitamin A: Available in orange and yellow vegetables, it’s vital for vision and the immune system.
  • Selenium: A mineral that works as an antioxidant, found in seafood, eggs, and Brazil nuts.
  • Zinc: Important for immune function, found in meat, dairy, and legumes.

Recipe of the Week: Autumn Immune-Boosting Salad

To help you make the most of April’s seasonal produce, here’s a recipe that combines these immune-boosting heroes into a delicious salad:


  • 2 cups of mixed greens (spinach, kale)
  • 1 sliced apple
  • 1 diced kiwifruit
  • 1/4 cup of roasted pumpkin
  • 1/4 cup of chopped walnuts
  • A sprinkle of sesame seeds
  • Olive oil and balsamic vinegar for dressing


  1. Toss the mixed greens in a large bowl.
  2. Add the apple, kiwifruit, and pumpkin.
  3. Top with walnuts and sesame seeds.
  4. Drizzle with olive oil and balsamic vinegar.
  5. Enjoy your nutrient-packed salad!

As we continue our “Nourish to Flourish” journey, we invite you to join us next week when we’ll explore the importance of hydration and herbal remedies in supporting immune health.

Remember, the key to a strong immune system lies in a balanced diet rich in antioxidants and vitamins. Visit Huckleberry for the freshest organic produce and let’s make this April a celebration of health and vitality.


More articles

What's In Your Organic Fruit & Veg Box? (15th & 17th April)
Next week, we’re thrilled to spotlight the BioGro Certified Organic Bosc Pears from Rangiora. These pears are a true autumnal delight, boasting a rich, sweet flavour and a firm yet tender texture. Not only are they delicious, but they’re packed with health benefits, such as being a great source of fibre and vitamin C. Click to find out what's in your Huckleberry Organic Fruit & Veg Box next week.
What's In Your Organic Fruit & Veg Box? (22nd & 24th April)
Next week, we’re excited to share a vibrant selection of produce in your Huckleberry Organic Fruit & Veg Box. We’ve carefully curated a mix that celebrates the best of what the season has to offer, ensuring each item is as nourishing as it is delicious.