Vegetables are always welcomed in any diet, but season ones are even more effective in supplementing the intake of vitamins, minerals and antioxidants at maximum efficiency. Do not avoid to include in your daily diet the healthiest vegetables to eat in winter.
Including artichokes in your winter menu is a very inspired choice, since this vegetable is consumed especially in winter. Artichokes are as beneficial as they are important sources of vitamin C and fiber.
The artichoke is known for its ability to stimulate bile drainage and to improve digestive processes. Artichokes can be eaten boiled or roasted.
Kale is a vegetable rich in beta-carotene, vitamin C, vitamin K and calcium. The nutrients in this kind of cabbage can successfully combat cancer and control inflammation, while increasing the nervous system. Kale is often preserved by freezing, as it tastes swee when exposed to frost. It can be steamed, boiled, sauteed or served raw in fresh salads.
3. Celery root
Whether it is boiled or eaten raw, celery root provides two times more iron than a boiled potato and has 35% more fiber, compared to the same portion. Celery root contains more than 70% of the recommended daily intake of vitamin K, nutrient associated with better bone density.
A study published in the American Journal of Clinical Nutrition shows that women receiving the richest intake of vitamin K are 30% less prone to hip fractures.
Garlic has long been considered to be a vegetable that prevents plaque buildup in the arteries, reducing the risk of developing cardiovascular disease. Besides this great positive effect, garlic has been shown to have another important property: it inhibits the growth of cancerous tumors.
A study on a sample of more than 40,000 women found that those who consumed at least one clove of garlic a week for four years reduced by 35% the risk of contracting cancer compared to women who did not introduced this vegetable in their diet.
A serving of cruciferous vegetables provide 68% of the recommended daily intake of vitamin C, antioxidant essential for the efficiency of the immune system associated with a lower risk of heart disease. Cauliflower contains nutrient called choline, which the brain turns into a substance which scientists believe could slow memory loss with age.
Approximately 250 grams of cooked parsnips provide about 30% of the dose of vitamin C the body needs and more than 20% of the recommended intake of manganese, which, according to scientific research, would act as a natural cure for PMS symptoms.
Cooked parsnip also contains about 6 grams of fiber for 200 grams (more than 22% of recommended daily dose), helping maintain satiety for longer and improving digestion.
Taken together with other vegetable recommended in any diet – broccoli, horseradish is another worthy food. Both broccoli and horseradish contain an enzyme which activates the anticancer properties of both vegetables.
When broccoli is cooked, this important enzyme gets to be destroyed. Here is where the horseradish comes into place, which manages to maintain the anticancer properties of broccoli, if these vegetables are eaten together.
Whatever type of cabbage you consume, this vegetable is an excellent source of vitamin B, C, calcium, magnesium, phosphorus, protein and zinc. It has superior anti-inflammatory properties and helps reduce or prevent swelling. Cabbage is also a good remedy for headaches, ulcers and skin diseases. Cabbage has important benefits for the body in winter, whether it is eaten fresh, boiled, baked or pickled.
Arugula is a leafy green vegetable that belongs to the same family of vegetables as broccoli, cabbage and cauliflower. It contains large amounts of vitamin A, vitamin C, vitamin K, calcium, iron, helping to prevent diseases such as macular degeneration and cancer.
Arugula has a low oxalate level, a compound that interferes with the body’s ability to absorb nutrients. Consuming this green vegetable, your body will be able to use more nutrients from the food it receives.
Pumpkin is distinguished by the important content of carotenes, vitamin B1, vitamin C, pantothenic acid, folic acid, potassium and fiber. In general, winter pumpkin varieties are intensely colored and have a higher concentration of nutrients.
It’s an excellent idea to include squash in your winter diet, since this vegetable protects the body from heart disease, cancer or diabetes. Pumpkin can be eaten boiled, baked, steamed or roasted.