17 Fall & Winter Foods That Are Super Good for You

17 Fall & Winter Foods That Are Super Good for You

 Hey there viewers. What do you picture when you hear the word winter? Low temperatures, blizzards dry skin, chapped lips, and hot, comforting meals. In today's post we'll talk about 17 Winter foods that are highly nutritious and easily available

should you eat beetroot? What about winter squash? The wait is golden milk on our list? We'll be discussing all of these and more.

 Number one pomegranates 

we know taking the seeds out of a pomegranate is quite the task but it's worth all the nutrients it provides the vibrant red pomegranate is a powerhouse of wonderful health benefits. To start pomegranate is loaded with nutrients like vitamin C and K, folate, potassium, and fiber. You'll be excited to know that pomegranate juice contains a substance called Punic halogen, a powerful antioxidant. It helps when you're fighting free radicals and protects you from chronic diseases like cancer. Surprisingly pomegranate juice has three times more antioxidant activity than green tea and red wine. So drink some pomegranate juice regularly remember to prepare it fresh and avoid packaged juices as they're full of added sugars. For those with arthritis, especially elderly people joint pain becomes worse in winter guess what pomegranate might help relieve this pain as it has anti-inflammatory effects. Pomegranate is effective in blocking the enzyme that causes damage to joints and as a result, reduces pain. Additionally, pomegranate helps improve memory and exercise performance finds bacterial and fungal infections. It helps to lower blood pressure and decreases the risk of heart disease. You can eat pomegranate seeds on their own, add them to your smoothies and sprinkle them on your salads. You can even add pomegranate juice to cranberry sauce for your turkey. 

Number two, Apple's 

Apples are usually available in early winter and offer a bunch of nutrients. They are rich in all kinds of nutrients, especially polyphenols, which help lower your blood pressure blood sugar, and weight. Winter can be a dangerous time for people with asthma. Cold weather is a common trigger. So for people with asthma, it's even more important to eat apples as they're loaded with antioxidants and provide protection to your lungs from oxidative damage. Remember to eat apples with their skin. Apple skin contains quercetin which helps control your immune system and decreases inflammation. Just eat apples as a snack top them on your oatmeal or make applesauce eating apples will keep you out of the doctor's office this winter. 

Number three citrus fruit

Winter brings the cold and flu season with it. So just fruits are a source of fresh flavor and a weapon against illness. Citrus fruits like oranges, grapefruit, and lemon are loaded with vitamin C which boosts your immunity it helps ward off flu. consuming the whole citrus is even better as they provide fiber which helps digestion. You can eat whole oranges as a snack make fresh juice, add grapefruit to your salad, make hot lemon tea or add some lemon juice to your recipes we know during the pandemic they may be taking vitamin C supplements start eating fresh citrus fruit instead.

 Number four avocado 

There's no denying that avocado is extremely healthy being packed with omega threes potassium, magnesium, folate, and vitamins avocados help maintain your heart health and prevent cancer. Gloomy winter days make you feel low we tend to get the winter blues or even feel depressed in some cases. Avocados can be beneficial here they're rich and folate which helps to combat depression and regulates your mood as well as sleep. Make your go-to avocado toast and guacamole or try something different like avocado salad or spicy avocado egg and three-cheese cases he is.

Number five Carrots

you may have heard carrots are great for your eyesight this is true carrots are rich in beta carotene which your body uses to produce vitamin A that improves your vision they help prevent cancer and promote immunity and bone health also carrots offer fiber which supports your digestive health. You can eat carrots raw make juice out of them or ferment them in the form of pickles. You can even try some other interesting recipes like roasted carrots with cumin yogurt, roasted carrot soup, or pan-roasted chicken with carrots and almonds. 

Number six beetroot

 Like carrots, bright red beetroot is also a staple in the winter season. Not only do they add a pop of color to your plate but also provide stunning health benefits. beetroot is packed with folate, manganese, copper, potassium, magnesium, and vitamins being rich in folate beets play an important role in growth and development. This root vegetable helps manage your blood pressure and improve your digestive health. beetroot also contains nitrates which improve your brain health if you're an athlete, you should definitely try them as Beets contain

nitrates that enhance physical performance and endurance. You can eat be raw after removing skin many of you won't like the strong aroma of beetroots. You can have beats to your character's salad or soups. Some other amazing recipes to try with beetroot or roasted beet pasta with dill and lemon baked Rosemary beach chips or beach strawberry and chia pudding.

 Number seven parsnips

 this root vegetable is not only delicious but also offers a bunch of nutrients. Parsnips are rich in vitamins C, K, and E, folate, magnesium, zinc, thymine, phosphorus, and fiber. They have antioxidants that protect from chronic diseases like cancer, heart disease, and diabetes. Being rich in vitamin C parsnips enhances your immune function and protects against infections. This root vegetable is also high in fiber which promotes digestion and allows for weight loss. You can make parsnip soup roast them or add them to your stir fry.

 Number eight cabbage 

you'll see a variety of cabbage at your local farmers market this winter despite being loaded with nutrients it's often overcooked. Most importantly, cabbage is an excellent source of vitamin K which plays a role in blood clotting which decreases bleeding after an injury. These leafy vegetables high in vitamin C, folate, magnesium, manganese, calcium, and potassium cabbage help build immunity improve digestion and strengthen the heart red cabbage contains compounds called anthocyanins, which give it a vibrant purple color consumption of anthocyanin-rich foods is linked with reduced risk of heart disease. You need different colored veggies in your diet as each pigment provides some health benefits. Cabbage can be raw or cooked. Add them to your salad soups, noodles, or stir fry. You can even try Korean dishes like kimchi or spicy Korean coleslaw.

 Number nine kale

Another leafy vegetable you need to eat during winter is kale. It's full of nutrients like manganese potassium, magnesium, calcium, and vitamins. Hold on. There's more kale is also high in antioxidants like quercetin and kaempferol, which reduces oxidative damage, blood pressure, and inflammation. Just like cabbage kale is also a great source of vitamin K. It offers a range of minerals like calcium oxalate, magnesium, and potassium without a doubt kale is truly a winter superfood. Try adding more tail into your diet this winter. Throw some kale leaves into your smoothie, add them to your stir fry, place them into your sandwich or make kale chips

 Number 10 Broccoli 

this green vegetable is loaded with nutrients like folate, potassium, phosphorus, selenium, and vitamins. Broccoli is a powerhouse of antioxidants that offer multiple health benefits like reduced cholesterol, blood sugar, and chronic disease the antioxidants vitamins and minerals offered by broccoli help your skin survive harsh winter the bioactive compounds in broccoli also protect skin from sun damage. broccolis support your oral health promotes healthy bones and supports a healthy pregnancy due to Thai folate there are many ways to add broccoli to your diet steam boil, saute or blend broccoli into a soup.

 Number 11 Leeks 

This his cousin of onion and shallots has a mild taste but is dense and nutrients. Leeks are particularly high in beta carotene which is converted into vitamin A in your body. Vitamin A is important for vision immune function and reproduction. Leeks are loaded with dietary fiber which improves digestion. It also contains certain compounds such as fentanyl, which decreases the risk of intestinal cancer leaks also have liver protective and anti-diabetic effects. Leaks can be raw roasted add them to your salads, tacos, soups, or potatoes.

 Number 12 fennel

Fennel bulbs and seeds not only add flavor to your dishes but also provide impressive health benefits. Fennel is packed with calcium, magnesium, potassium, iron, and vitamin C because of phenols' antibacterial nature it can protect you from several seasonal infections, phenol lowers blood pressure and cholesterol levels which reduce the risk of heart disease. Additionally, it also helps to reduce age-related memory decline. You can add fantasies to your stir-fries, a vegetable, or meat stock. fennel tea can be prepared by pouring hot water over crushed fennel seeds and adding honey. 

Number 13 Brussel sprouts

 the mini cabbage-like heads of Brussel sprouts hold a bunch of nutrients they provide folate, manganese, and Vitamin K Brussel. Sprouts help maintain healthy blood sugar levels and prevent cancer they contain omega three fatty acids that decrease your blood triglyceride levels and slow down cognitive decline. Brussel sprouts are often enjoyed as side dishes, roast saute, boil or bake them you can even add the sprouts to pass those and stir-fries

Number 14 Ginger

 aromatic spice can be your best friend this winter season Ginger helps to keep your body warm, relieves congestion, and fights cold and flu ginger contains a compound called gingerol which comes with medicinal properties. This compound has anti-inflammatory and antioxidant properties which decrease oxidative stress in your body. Ginger has antibacterial properties which help keep infections at bay. During winter, we usually eat heavy meals and enjoy creamy soups. All of this can take a toll on our digestive system. Well, don't worry Ginger helps boost your digestion and soothes the walls of your gastrointestinal tract. To reap the benefits of ginger great summon your stir fry add it to your pastels and enjoy some lemon ginger tea. 

Number 15 winter squash 

Winter squash is full of nutrients like calcium magnesium, potassium, phosphorus, and vitamins offer a wide range of health benefits being rich in vitamin C it helps boost your immunity winter squash can help maintain healthy hair and skin thanks to its vitamin A content it also helps to prevent asthma boost digestion and lower blood pressure. Winter squash is easy to add to your diet added to a vegetable soup or served mashed as a substitute for potatoes. You can even prepare winter squash lasagna or risotto.

 Number 16 dry fruits

 Dried fruits are available all year round but with less mercury, it becomes even more important to eat them in winter. They help to warm you updates and nuts like almonds, walnuts and peanuts raised the heat, and your body dried fruits like figs, peaches, and pears supply vitamin C which strengthens your immune system and fights off cold and flu. Dry fruits also provide antioxidants. They help you get glowing supple skin through natural oils which prevent dryness apricots help your body retain moisture and raisins help flush out toxins from your body. Walnuts contain vitamin B which prevents wrinkling and omega-three fatty acids. Hold on there's more dried fruit that also boosts your energy levels and improves your brain health so always remember to eat dry fruits regularly this winter. 

Number 17 golden milk

You may have heard a lot about golden milk recently. It's all thanks to the pandemic golden milk or Tumeric milk is a staple winter drink in India that doesn't just keep your body warm. It also provides a plethora of benefits. Most importantly it protects you from flu and even speeds up the recovery process. Thanks to a compound called curcumin it's anti-inflammatory in nature and shields you from the common cold. golden milk is great for your digestive health as it treats bloating and indigestion This drink is beneficial for diabetes as it decreases the inflammatory cytokines and regulates blood glucose levels. You should drink golden milk, particularly before bedtime drinking a cup of warm golden milk helps you get a good night's sleep and heals your body. To prepare golden milk you need a cup of milk 1/4 teaspoon of turmeric powder 1/4 teaspoon of black pepper powder, one teaspoon jaggery powder and one serving of cinnamon along with cinnamon and jaggery powder mix and boil add turmeric and black pepper powder mix and simmer for two minutes on the low flame strain and enjoy your hot comforting golden milk.