Winter is here and now you have all the good reasons to enjoy a cup of hot chocolate and hot cinnamon coffee, and all things warm. From hot cocoa to delicious soups, to scrumptious vegetable curries, winter is a time to experience the warmth of food. Winter brings with it the wealth of nutrition from a range of winter vegetables that can help us withstand cold and chilly weather. We have compiled 9 super winter vegetables that are beneficial for your health...
This zero calorie veggie is among the best winter vegetables out there. Carrot is a crunchy power food which contains a good amount of vitamins and nutrients such as vitamin A, B, B2, B3, C, D, E and K. Carrot improves eyesight and prevents night blindness as it contains carotene. It is good for maintaining a good skin, hair and nails and regulates menstrual flow. You can use carrots in sandwiches, wraps or salads. Whether you make ‘halwa’ with it, or include it in vegetable or soups, carrots deliver a punch of nutrition throughout winters. Additionally, it can be included in your diet if you want to lose weight.
These edible green little pods are often underestimated, but they can be a great addition to your winter diet. Belonging to the leguminous family, green peas are one of the most nourishing vegetables high in phyto-nutrients, vitamins, anti-oxidants and minerals. It lowers cholesterol levels in the body and supports blood sugar regulation. Weight watchers can include these green gems in their diet as they are low in calories and high in fibre content. Although you may be consuming frozen peas all year round, fresh green peas should be consumed during the winters.
It also reduces wrinkles so this winter you can try having peas along with applying your anti-ageing cream.
These crispy green leaves are a powerhouse of phytonutrients and should be a part of your winter diet. Mustard greens are low on calorie and provide an excellent source of vitamins B1, B2, B6, C, E, K, folic acid and minerals like calcium, carotenes, manganese, copper, magnesium. They contain antioxidants that can detoxify your liver and blood. They are helpful for women during menopause and pregnancy. They are also an excellent source of fibre, so this winter enjoy yummy ‘sarson ka saag’ and ‘makke di roti’ and reap its health benefits.
Cabbage is cauliflower’s cousin and is super-healthy and budget-friendly. It has lots of vitamins and minerals, including folate and vitamins C and K. Grown in ancient Greece and Rome, cabbage was considered a cure-all for a myriad of health conditions. Cabbage is packed with a variety of phytochemicals, such as glucosinolates, with antioxidant and anti-inflammatory activities. You can add cabbage to your diet and save yourself from sniffles, thanks to its anti-inflammatory properties. It can also give a boost to your immune strength and endow you with beautiful hair and skin. You can add this cruciferous vegetable to many dishes ranging from soups, stir-fries, and salads.
Spinach is one of the most common leafy vegetables in our households. Spinach consists of several essential vitamins and nutrients, which greatly help the body. From boosting mood to strengthening bones and boosting immunity, spinach can do it all. Spinach can also boost your heart health and keep your energy levels up throughout the day. Eating spinach can also boost your immune system and give you strong muscles. Plus, this leafy green vegetable even promotes weight loss. All these benefits come with hardly any calories!
Sweet, earthy, and deep red, beets are pretty unique in the vegetable aisle. Low in calories, beets are nutritional powerhouses because of their deep rich colour. They contain betalains, a class of phytonutrients that are responsible for their antioxidant, anti-inflammatory and detoxification properties. Low in fat and cholesterol, beetroots also act as detoxifier and can cleanse your liver. They contain iron, Vitamins A, B6 and C and many vital minerals. They additionally boost immunity, due to the presence of vitamin C in them. Eating beetroot can purify your blood and remove blemishes, and give you glowing skin. It’s a must-have winter vegetable.
Sweet potatoes are specifically found in winters. They are an excellent and inexpensive food item which should be included in your winter diet list. Rich in fiber, beta-carotene, vitamins A , B6 and C, and antioxidants sweet potatoes offer several health benefits. They help to prevent constipation, heart attack, flu viruses, common colds and also aid in the formation of blood cells. Good amount of magnesium in sweet potatoes helps fight against stress and helps in relaxation. They are also a good source of vitamin D which is a great immunity booster. This makes them a perfect vegetable for winter.
Broccoli is known to be hearty and tasty vegetable which is rich in lots of nutrients. It prevents the thickening of arteries. Loaded with beta carotene, it strengthens the immune system. Broccoli is one of the richest in calcium, vitamin C, vitamin K, zinc and selenium. Its high fibre content makes it ideal for someone who wants to lose fat.
You’ve likely heard that eating colorful vegetables is better for you, but white vegetables like onions, garlic and cauliflower are just as important as other vegetables. Cauliflower is a cruciferous vegetable, like broccoli and cabbage. The milky, sweet, nutty flavour of cauliflower is a nice change from stronger-flavored vegetables. Even though it lacks chlorophyll, cauliflower has plenty of other nutrients including vitamin C (91.5% of the DV), folate and dietary fiber. Cauliflower is even a good source of omega-3 fatty acids. Its high fibre content will keep your digestive tract happily moving along, while its vitamin K and calcium will promote strong bones and teeth, and choline will aid in learning and memory.