13 winter vegetables that will improve your diet

Winter vegetables are known for their nutritional qualities. Many of them help improve digestion and protect cardiovascular health. Read on to find out what they are and how to include them in your diet.

13 winter vegetables that will improve your diet

Last update: December 28, 2023

The change of season involves not only updating your wardrobe, but also adjusting your eating habits and changing your weekly menu. During this period, We have exciting opportunities to create delicious recipes using vegetables. in winter.

In this article we will talk about foods that you can eat during the coldest time of the year: versatile, tasty, very nutritious and high in vitamins to take care of your health. So, if you want to know which vegetables to include in your diet, don’t stop reading.

The most remarkable winter vegetables

According to the World Health Organization (WHO), It is advisable to eat at least 400 grams or five servings of vegetables per day and get enough fiber.to reduce the risk of chronic diseases such as type 2 diabetes, cancer or obesity. In this sense, there are those that are most recommended to be consumed in winter due to their high content of vitamins, which we will discuss in detail below:

1. Chard

Chard has large green leaves and stems that can be white, red or yellow. Has a characteristic taste, usually tender, with a slight bitterness. It is a great option to include in a balanced diet as it provides many essential nutrients such as:

  • Vitamin A, K and some B substances (for example, B6 and folic acid).
  • Essential minerals such as calcium, iron, magnesium and potassium.
  • It is rich in dietary fiber as it improves digestion; and antioxidants such as lutein and zeaxanthin, which help vision.

This winter vegetable can be found from December to March and can be eaten in salads, stews or stews.

2. Spinach

winter vegetableswinter vegetables
Due to its high fiber content, it is an ideal vegetable for improving digestion.

It has dark green leaves and a mild flavor. You can find it in different varieties: with smooth and curly leaves. It is an excellent source of essential minerals such as iron, calcium, potassium, magnesium and manganese. Except:

  • It is low in calories and has a high nutrient density.
  • Contains vitamins A, B, K, C, minerals and antioxidants.
  • It is rich in dietary fiber as it helps regulate cholesterol levels.
  • It contains high levels of folic acid, which makes it beneficial for pregnant women and for nervous system health.

You can find it from January to March. To incorporate spinach into your diet, you can do so through pesto and cheese lasagna, smoothies, and stir-fries.

3. Turnip

Turnips are round bulbs with white, purple or yellow skin. Its texture is crispy and its taste is slightly spicy and sweet. Most often it is used raw in salads., because this way he better preserves his nutritional properties. Some of them:

  • Rich in fiber and water, it aids digestion.
  • Source of potassium, magnesium, phosphorus, manganese and zinc.
  • High content of vitamin C, which strengthens the immune system.
  • They contain antioxidant compounds such as glucosinolates, which are beneficial for health and prevent disease.

Turnips are most often found in January and March. In recipes, they can be prepared in salads, steamed, fried, boiled or in stews and soups.

4. Carrots

Its versatility and nutritional value have made carrots one of the most popular healthy eating options. You can find orange, purple, yellow, and white carrots, depending on the variety. Its taste is sweet and when cooked it usually has a soft texture. Some of its health benefits include:

  • It contains antioxidants such as beta-carotene, which helps fight oxidative stress.
  • High content of vitamins A, B and C for eye health, immunity and blood clotting.
  • A good source of minerals such as potassium, manganese and phosphorus, which promote electrolyte balance and bone health.

The ideal season to find carrots is from January to March. Feel free to cook delicious food dishes with this vegetable, such as salads, appetizers and even included in smoothie.

5. Cauliflower

This is another one of the most popular winter vegetables in healthy cooking and is prepared from December to March. Cauliflower is white, purple or green, depending on the variety. It’s crunchy when eaten raw, but… becomes softer when cooked; and it is in high demand in the health food world due to the wide range of preparations in which it and the nutrients it contains can be included. Among its most important properties:

  • High levels of vitamins C and K, as well as vitamin B6, which helps brain function.
  • It contains fiber, minerals and antioxidants such as sulforaphane, which has anti-cancer properties.
  • In addition, it is low in carbohydrates. For this reason, you can consume it cooked, make puree recipes, and even use it as a base for pizza and rice.

6. Asparagus

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This vegetable improves metabolic functions.

They are green, long and crispy. These winter vegetables are not only delicious, but also a nutritious source of vitamins, minerals and antioxidants.

  • An excellent source of folic acid (vitamin B9), which plays a critical role in DNA formation and cell development.
  • They contain minerals such as potassium, phosphorus and manganese, which are essential for various metabolic functions.
  • Asparagus has natural diuretic properties, meaning it helps remove excess fluid from the body.

Most often they can be found in February and March. As for his preparation, They can be prepared in different ways: steamed, fried, grilled, stewed, in salads, creams or raw.

7. Radish

They have a spicy taste.

If you’re looking for ways to add flavor and color to your salads, radishes are the way to go. They are usually round bulbs ranging in color from red to white and even black. Have the flavor is spicy, slightly bitter, and the texture is crisp and juicy.. In addition to taste, they contain many vitamins:

  • High content of vitamin C and folic acid.
  • Due to their high water content, radishes also help hydrate the body.
  • High fiber content, which improves intestinal transit; and minerals such as potassium and manganese.

Most often this vegetable can be found in December and January. You can include it in countless recipes and cook it in many different ways: in salads, pickles, steamed, fried, or used as a side dish for various dishes.

8. Celery

Do you like vegetables with intense flavor? Light or dark green in color, celery is known for its long, fibrous, and crispy stalks. It has a bitter taste, but this can vary depending on how you cook it; Moreover, its leaves are also edible and are widely used for seasoning and flavoring foods. In addition, it has excellent nutritional properties such as:

  • Rich in fiber.
  • Helps regulate blood sugar levels.
  • Compounds such as apigenin, which has been shown to have anti-inflammatory properties.
  • High water content, providing volume without calories, is ideal for creating a feeling of fullness.
  • Provides minerals such as potassium, essential for heart health, as well as small amounts of calcium, phosphorus and magnesium.

The best? It can be consumed all winter in various preparations.: In sauces or include celery in your diet with juices and smoothies.

9. Beetroot

This is a great option to add a sweet note and balance out a meal. It is known for its distinctive dark red color and round shape. It can be consumed raw or cooked and its leaves are also edible. Beets are rich in nutrients such as:

  • Vitamin C, folic acid and fiber.
  • Naturally occurring nitrates that, when consumed, can be converted into nitric oxide in the body, which may have cardiovascular health benefits.

The best time to find it in abundance is February and March. To incorporate beets into your dishes, you can roast, boil, or pickle them. You can also eat it in smoothies to control your cholesterol levels.

10. Leeks

This ingredient is widely used in Asian cuisine.

This winter vegetable is dark green on top and white on the bottom. The white part is most often used in cooking, while the green part can be used to flavor broths. Although it belongs to the onion family, it has a more subtle taste.

  • Leek extract has been shown to have anti-inflammatory properties.
  • It is well known for the presence of allyl sulfides, which may be beneficial for cardiovascular health.

It is very easy to find in winter and is delicious made into creams, stews, stir-fries or in a leek pie recipe.

11. Broccoli

Quick to prepare and very versatile. This is broccoli. When raw, the florets have a crunchy texture and become tender when cooked. You can also eat the stem, which becomes soft when cooked.

  • It is rich in antioxidants such as lutein and zeaxanthin.
  • It is also an important source of dietary fiber, which supports digestive health and WithPromotes a feeling of fullness.
  • It contains minerals such as potassium, calcium, phosphorus, magnesium and iron. In addition, vitamins such as C, K and folic acid (vitamin B9), riboflavin (B2), niacin (B3), vitamin B6 and vitamin A.

December, January and February are the biggest production months for broccoli. You can prepare delicious dishes with this vegetable, such as broccoli omelet. You can also eat it steamed, fried or stewed.

12. Endive

It is usually light green on the outside and yellowish-white on the inside. It has a slightly bitter taste and is mainly used in salads, fried, stewed or steamed. Its nutritional qualities make it a highly desirable option.

  • Contains vitamins A, K, C and some B vitamins.
  • It is rich in essential minerals such as potassium and contains small amounts of calcium, phosphorus and magnesium.
  • In addition, endive’s bitter taste is due to beneficial compounds such as lactucin, which has calming and sedative properties.

13. Beans

These winter vegetables grow inside green pods. When picked young they have a delicate, buttery texture and harden as they ripen. Therefore, in some cases The outer skin must be removed before cooking.. Due to its sweet taste and nutritional properties, this product is recommended for:

  • A source of complex carbohydrates that provide energy for a long time.
  • Rich in minerals such as iron, zinc, manganese, phosphorus, magnesium and potassium.
  • They contain plant proteins, making them a valuable food for vegetarians and vegans.

Great ways to consume beans are roasted, added to stews, stewed, or raw in salads. You can also use it in vegetarian recipes.

Diet with winter vegetables for the whole year

Winter vegetables not only add vitality and flavor to our dishes during the cold season, but also They are a nutritious and versatile source that we should take advantage of to maintain a balanced diet.during a year.

Many of them can be found at other stations, so We invite you to try different recipes, to help your health and provide nutrients that promote your well-being.

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