I don’t know about you, but come December, my diet consists of tomato soup, mac and cheese, and Christmas cookies. There’s little room in my brain for nutrition concerns, but there should be. Because by the third week of the month, I feel like trash.
I know I should be eating colorful fruits and vegetables, but in my mind, produce is dead this time of year. Turns out I was dead wrong.
“Fruits and vegetables contain phytonutrients, which are activated when they change color (this happens when your produce is in season),” he says. Dr. Ruben Chen. “Since many of the health-promoting antioxidants are found in colors, your fruits and vegetables tell you when to eat them for the best nutrient intake.”
Here are some nutrient-dense winter foods I plan to incorporate into my diet this season, along with my holiday mac and cheese and cookies of course.
Pumpkin
While primarily associated with fall, pumpkin is a fantastic source of winter vitamins. Are both abundant in beta-carotene, which are converted into vitamin A in the body, and rich in fiber. Pumpkin seeds are full of iron, zinc, and magnesium, so don’t throw them away.
Both canned and fresh are viable options, though Chen says canned pumpkin has been a source of controversy among nutritionists.
“It depends on what you’re using it for,” he says. “If it’s purely for the nutritional profile, fresh is usually better. For baking, canned pumpkin is often more effective, but there are also many ways to cook and prepare fresh pumpkin for pies and other meals.”
She notes that when choosing canned varieties, you should look at the ingredients to make sure it’s 100 percent pumpkin and low in sodium.
Beetroot, Broccoli, and Brussels Sprouts
We decided to group them together because, as Chen said so well, they really are the best three B’s.
“These vegetables not only taste great, but they are also loaded with vitamins A, B9, C, and K, as well as potassium, magnesium, and zinc,” Chen says. “They are also a rich source of antioxidants in the form of betacyanins, phenols, lutein, zeaxanthin, and alpha lipoic acid.”
Beets have an earthy flavor and are versatile in cooking. They contain a bit of almost every vitamin and mineral your body needs in the winter, and are particularly rich in folic acid, a vitamin that plays a key role in heart health.
Broccoli contains a compound called sulforaphane, a byproduct of glucosinolate that has been widely studied for its ability to protect against cancer. Just one cup of raw broccoli provides 90 percent of your daily requirement for vitamin C, something we desperately need in the winter months.
And good Brussels sprouts, in addition to having vitamins similar to beets and broccoli, contain an antioxidant called Kaempferol, which is being studied for its effectiveness in preventing cell damage.
oranges
There is an old tradition that Saint Nicholas leaves oranges in stockings in December. Rumor has it that this started during the Great Depression, when oranges were hard to come by and an absolute delight. While I think today’s kids might be a little disappointed to find an orange in their sock, this fruit is great in the winter.
Aside from the massive amount of vitamin C that oranges contain, they also have a ton of fiber that aids in digestion. All varieties of oranges are great for a nutrient-boosting snack, so try mandarin oranges, tangerines, tangelos, and clementines.
khakis
Known as the “fruit of the gods”, persimmons are sweet, bright in color and a great source of vitamins A and C. They are high in vitamins B1 and B2 and contain a large amount of plant compounds such as tannins, flavonoids and carotenoids.
Studies show that persimmons may benefit heart health by lowering blood pressure, reducing inflammation, and lowering cholesterol levels.
chard
Swiss chard or simply Swiss chard is often grown in winter gardens in places where the climate is not too cold. This is due to the fact that the vegetable tolerates frost well. (Also, did you know chard isn’t native to Switzerland? It’s native of the Mediterranean!)
A small serving of cooked Swiss chard has you covered for your daily levels of vitamin K, A, C, and magnesium. The dark leafy vegetable has antioxidants that fight chronic diseases and anti-inflammatory compounds.
Mistakes when buying winter products
Chen says that sneaky ingredients and additives can be included in canned goods and you have to be careful when buying.
“Sodium and sugar levels can be high in some canned fruits and vegetables,” he says. “Don’t assume canned peaches purely means canned peaches.”
She adds that fresh foods are generally preferred, although you should be careful when washing off pesticides and dirt.
“Soap and water hand rinses cannot remove waxes and chemicals that often build up on fresh fruits and vegetables.” The US Food and Drug Administration recommends using a cold water soak with baking soda for a more thorough wash of your produce. Fill a bowl or sink with ⅔ cup of water, leaving room to add items without overflowing. For a sink, add 3-4 tablespoons of baking soda and shake. For a large bowl, you only need 1 tsp. Allow to soak for fifteen minutes, rub off excess, and rinse again before drying.
