I don’t know about you, but when December rolls around, my diet consists of tomato soup, mac and cheese, and Christmas cookies. There is little room in my brain for nutritional concerns – but there should be. Because in the third week of the month, I feel good rubbish.
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 absolutely 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 in the colors, your fruits and vegetables are telling you when to eat them for the best amount of nutrients.”
Here are some nutrient-dense winter foods I plan to incorporate into my diet this season—along with my mac & cheese and Christmas cookies, of course.
Pumpkin
While primarily associated with fall, pumpkin is a fantastic source of winter vitamins. They are both rich in beta-carotene, which are converted into vitamin A in the body, and rich in fiber. Pumpkin seeds are packed with iron, zinc and magnesium, so don’t throw them out.
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 just for the nutritional profile, fresh is usually better. For baking, canned pumpkin will usually be more effective, but there are many ways to cook and prepare fresh pumpkin for pies and other foods as well.
He notes that when choosing canned varieties, you should look at the ingredients to make sure it’s 100 percent pumpkin and low in sodium.
Beets, broccoli and Brussels sprouts
We decided to group these together because, as Chen rightly said, they really are the best three B’s.
“Not only do these vegetables taste great, but they’re loaded with vitamins A, B9, C, and K, as well as potassium, magnesium, and zinc,” says Chen. “They are also a rich source of antioxidants in the form of betacyanins, phenolics, lutein, zeaxanthin and alpha lipoic acid.”
Beets have an earthy flavor and are versatile in cooking. They contain a little bit of almost all the vitamins and minerals your body needs in the winter and are especially rich in folate, a vitamin that plays a key role in heart health.
Broccoli contains a compound called sulforaphane, a byproduct of glucosinolate that has been studied extensively 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 old Brussels sprouts, in addition to containing 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 of St. Nicholas leaving oranges in stockings in December. It is said to have started during the Great Depression, when oranges were hard to find and an absolute treat. While I think today’s kids might be a little disappointed to find an orange in their stocking, this fruit is a knockout in the winter.
In addition to the large 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.
Dates
Known as the “fruit of the gods”, dates are sweet, brightly colored and a great source of vitamins A and C. They are rich in vitamins B1 and B2 and contain a host of plant compounds such as tannins, flavonoids and carotenoids .
Studies show that dates can benefit heart health by lowering blood pressure, reducing inflammation and lowering cholesterol levels.
Swiss chard
Swiss chard or simply chard is often grown in winter gardens in places where the climate does not get too cold. This is because vegetables tolerate frost well. (Also, did you know that Swiss chard doesn’t originate in Switzerland? It does native to the Mediterranean!)
A small serving of cooked whole grains covers your daily levels of vitamin K, A, C and magnesium. Dark leafy vegetables have antioxidants and anti-inflammatory compounds that fight chronic disease.
Mistakes when buying winter products
Chen says nasty ingredients and additives can be squeezed into canned goods, and you should be careful when shopping.
“Sodium and sugar levels can be high in some canned fruits and vegetables,” he says. “Don’t assume that canned peaches are just canned peaches.”
He adds that fresh food is generally preferred, although care should be taken to wash off pesticides and dirt.
“Rinsing with water and hand soap is not able to remove the waxes and chemicals that often accumulate on fresh fruits and vegetables.” The US Food and Drug Administration recommends using a cold water dampener with baking soda for the most thorough washing of your produce. Fill a bowl or sink with ⅔ cup of water, leaving room to add product without overflowing. For a sink, add 3-4 tablespoons of baking soda and swirl it around. For a large bowl, you only need 1 teaspoon. Let them soak for fifteen minutes, wipe off the excess and rinse again before drying.
