Winter and produce do mix.
Winter isn’t exactly known for its produce. After all, winter tomatoes lack flavor, farmers markets closed up shop months ago and most of the foods we turn to during cold months are sugary, fatty and anything but healthy. That’s one reason why — apart from short, dark days spent inside — winter often brings sick days, weight gain, fatigue and even seasonal depression. But it turns out that the season is actually prime time for many fruits and vegetables that can help you tackle your biggest winter health complaints. Here are 11 that belong in your shopping cart right now.
Grapefruit
Apart from containing a healthy dose of immunity-boosting vitamin C and lycopene, this in-season citrus fruit may help prevent winter weight gain. In a 2014 animal study from the University of California–Berkeley, regular consumption of grapefruits triggered weight loss as well as lowered blood sugar and insulin levels. Researchers believe a flavonoid in grapefruits, called naringin, is to thank for the fruit’s blood sugar lowering effects.
Chicories
More of a food group than one specific veggie, chicories include frisée, endive, escarole, radicchio and dandelions, and are used for their unique, slightly bitter taste. “That bitter taste is formed from compounds that ward off predators and protect the plant,” explains Stephen Devries, executive director of the Gaples Institute for Integrative Cardiology in Illinois. “But many of these chemicals, including phenols and flavonoids, are beneficial with strong anti-inflammatory properties.” The result: a stronger immune system and smaller risk of getting sick this season.
Pomegranate
Low in calories and high in fiber, pomegranates are touted as having more antioxidants than any other fruit, says Kate Patton, a registered dietitian at the Cleveland Clinic. A 2014 review published in Advanced Biomedical Research concluded that pomegranates contain powerful antimicrobial agents to fight and prevent infection.
Parsnips
“The vitamins and minerals in parsnips provide resistance to infections, reduce levels of the stress hormone cortisol and raise your body’s levels of serotonin,” says registered dietitian Wesley Delbridge, a spokesman for the Academy of Nutrition and Dietetics. Increasing your levels of natural serotonin is important to combating depression, especially in the dark, winter months when levels of the feel-good neurotransmitter can often run low, he says.
Winter squash
Acorn, butternut, carnival and spaghetti squash — all members of the winter squash family — are rich in beta-carotene, Delbridge says. In the body, the compound acts as a powerful antioxidant and converts to vitamin A to strengthen the immune system and keep skin healthy despite cold, dry, winter air.
Chestnuts
Raw or roasted on an open fire, chestnuts are a great option. “Although nuts are calorically dense, containing about 200 calories per handful, when consumed in reasonable quantities, they are not associated with weight gain,” Devries says. That may be partly because the nutrients in nuts work as a buffer to limit the calories absorbed from other foods, while also increasing feelings of fullness to stave off cravings. Reach for a handful every day.
Cabbage
With only 22 calories per cup, this fiber-rich food is perfect for helping you stay at a healthy weight clear into spring. Plus, that cup also meets more than half of your daily needs of vitamin C, which apart from reducing your risk of infection, can make any colds that you do come down with shorter and less severe, according to one 2013 review from the University of Helsinki.
Brussels sprouts
These mini cabbages are rich in vitamin C as well as multiple B vitamins to improve your body’s energy levels and fight fatigue, Delbridge says. One particular B vitamin, folate, even aids the body in producing mood-supporting serotonin to combat the winter blues.
Cauliflower
White foods such as white pasta, white rice and white potatoes get a bad rap for being high-glycemic-index foods, spiking blood sugar levels and contributing to fat storage. But this white cruciferous vegetable has a GI score of 0. Plus, 1 cup of chopped cauliflower contains dopamine-supporting vitamin B6, satiating fiber and a full 85 percent of your daily recommended allowance of vitamin C. Also, since it’s rich in starch, cauliflower is a great, healthy alternative to those other white foods, Delbridge says. Try it mashed, roasted or even pushed through a ricer.
Fennel
This yummy herb gets its licorice flavor from anethole, a compound with powerful anti-inflammatory and bacteria-fighting properties, Delbridge says. Fennel is a staple of the deservedly popular Mediterranean diet, which is consistently linked with successful and sustainable weight loss.
Kale
For many people, “superfood” is synonymous with “kale.” But it’s worth mentioning that this leafy green is at its best in the winter months, when you really need its iron to support your energy levels and its vitamin C to help your body absorb all of that iron, Patton says.
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11 Winter Produce Picks That Pack a Health Wallop originally appeared on usnews.com
