10 winter fruits and vegetables to add to your dish


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It is the time of year when immune health is a trending topic. Whether you’re using nutrition for disease prevention or treatment, the good news is that The Centers for Disease Control and Prevention (CDC) agrees You can’t go wrong with adding more of a selection of products available at this time of year to your diet.

While it may be surprising, citrus fruits are in season at this time of year. Yes, vibrant oranges, lemons, limes and grapefruit can be found in almost every market, providing your body with a high dose of vitamin C, a powerful antioxidant that helps eliminate free radicals from your body. Free radicals are the “bad ones” that build up in your body over time through things like environmental exposure and can damage cells. For example, even if you do not smoke yourself but are exposed to secondhand smoke, this can put you at risk of inviting these free radicals that cause damage to your immune system to your body.

Diet can have a big impact on your immune health and your body’s ability to expel these free radicals. Foods rich in vitamin C enter and act as antioxidants, that is, they eliminate free radicals and eliminate them from the body.

With 70 percent of your immune system is in your gut, It is important to incorporate a variety of product selections into your daily routine. Consider adding these 10 varieties of winter fruits and vegetables to your diet to feed your gut and, in turn, support your immune health this season.

See also: 10 yoga postures to boost your immunity

1. Oranges

Oranges
(Photo: GettyImages)

Whether you’re eating a clementine, a tangerine, or a tangerine, you’re still eating an orange. They have a variety of shapes and flavors, which means you can find the one that suits your palate and reap the benefits of all the nutrients they offer.

To make it easier for us, let’s take a standard Valencian orange that is widely available in many markets. A medium orange it contains about 3 grams of fiber filling for only 60 calories, while it packs about 58 mg of vitamin C.

If you’re curious about whether orange juice is okay to trade for fruit, the answer is that it depends on your health and specific needs. While orange juice (and other citrus juices) have been it has been found to play a powerful role in inflammation and immune health, they lack the fiber component that offers all the fruit. Consider getting the benefits of whole oranges by throwing them in a smoothie like this Creamy orange a.

2. Col.

Col.
(Photo: GettyImages)

Where are my fellow cruciferous vegetables lovers? If you’ve boarded the cauliflower train, you’ll probably love its cousin, the cabbage. Filled to 2 grams fiber for just one cup of its crushed leaves, is a low-calorie, low-carb vegetable that is delicious raw and cooked. In addition, it contains about 25 mg of vitamin C, which allow you to almost 33% of the recommended daily allowance (RDA) if you are an adult woman.

You’ll often find raw, pickled cabbage in fermented foods like kimchi and sauerkraut, but it’s also delicious cooked with seasonal classics like canned beef during March to celebrate St. Patrick’s Day. To get acquainted with this in your kitchen, start with this Coconut crusted cod with sautéed potatoes and cabbage.

3. Collard Greens

Collard Greens
(Photo: GettyImages)

If you like kale, cabbage is not too far away. Neck greens are slightly larger than kale, but have a similar nutrient punch.

Fun fact: it only provides one cup of raw cabbage more than 100% of the recommended daily allowance of vitamin K for all stages of life. Vitamin K is important not only for bone health, but is essential (in a good way) for blood clotting. Neck vegetables also contain vitamin A, fiber, iron, and folate antioxidants!

To start testing your necks in your kitchen, check out this article: 5 delicious ways to eat cabbage.

4. Dates Medjool

Dates
(Photo: GettyImages)

Deliciously sweet, Medjool dates are a great source of carbs that work well as a pre-workout snack! While they are excellent on their own, they also work great in recipes to give it that natural sweet taste.

Medjool dates are considered a bone fruit, so they have a single well that is surrounded by this rich, delicious caramel-like meat. Not more a Medjool date provides almost 2 grams of dietary fiber in addition to 18 grams of carbohydrates. Medjool dates also provide antioxidants, in which one study found that they were the most potent compared to other nuts such as plums and figs.

Sure, you can combine them with your favorite nut or seed butter and enjoy them on your own, but I highly recommend making them. almond butter protein bars! Making your own energy bars will help you save money while providing your body with a healthy source of nutrition.

5. Aranja

Aranja
(Photo: GettyImages)

White, red or pink, grapefruits, like other citrus fruits, have a variety of options. While nutrients may vary slightly depending on the type you take, it includes a powerful vitamin C boost regardless! Only half a pink grapefruit provides 45 mg of vitamin C, almost 60% of an adult woman’s recommended daily needs. In addition, half a grapefruit also contains 1.35 grams of dietary fiber to help you feel fuller for longer. helping with weight loss, too.

Readers note: the grapefruit is coming back! It’s not the old school fruit your grandmother ate, we promise. While you can find it showing off its beautiful meat in a trendy cocktail, it’s really great grilled with some cottage cheese and cinnamon. You can also try it in a smoothie, like this one banana citrus smoothie.

If you are taking specific medications for your health, be sure to talk to your medical team before consuming grapefruit, as there are chances of drug interactions with this specific citrus fruit.

6. Kiwi

Kiwi fruit

Kiwi is not only beautiful to look at, it is also a solid source of nutrients. Just a 2-inch green kiwi includes 2 grams of dietary fiber and 64 mg of vitamin C for just 40 calories. Also, kiwi is a great way to get more vitamin E into your diet, an important nutrient for skin health.

But you need to eat the skin of the kiwi to really get all the health benefits of the skin that this fruit offers. Research has found that kiwi skin It specifically contains a beneficial antioxidant that helps eliminate free radicals that can damage the entire body, including the skin, over time.

Enjoy sliced ​​whole kiwi or tossed in a larger meal like this bowl of smoothies as a healthy and delicious snack this season.

7. Leeks

Leeks
(Photo: GettyImages)

If this vegetable looks new to you, don’t worry. It’s actually from the same family as onions and garlic – two product selections you’re probably most familiar with. Its long, sturdy green structure resembles a green onion, but has a slightly different nutrient profile.

A raw leek, approximately 89 grams, has about 50 calories, 2 grams of dietary fiber and 11 mg of vitamin C.. Although not as high as some of the citrus fruits in vitamin C, leeks belong to the allium vegetable family. they have been shown to benefit heart health.

Try them for dinner with a recipe like this pork chops heated with apples and leeks.

8. Lemons

Lemon
(Photo: GettyImages)

Lemons are probably the most common and versatile of citrus fruits. They are used in many recipes but are rarely consumed on their own (unless, of course, in water), lemons are filled with vitamin C. the juice of one lemon provides 19 mg (or about 30% of the daily recommended amounts for adult women) of vitamin C.

While lemons also offer smaller amounts of other nutrients, such as iron, calcium, zinc, and folate, to name a few, they are not necessarily the food from which I would recommend these nutrients. Instead, focus on adding lemons to your meals for their added flavor profile and what they can bring to your dish. For example, the powerful lemon flavor can alter a dish so you don’t have to use as much salt or sugar, which means you’re improving the health profile of this particular recipe, as these two nutrients are usually consumed in excess to the standard American diet. .

Try them in a savory recipe like this Sausage bread with tomato with apricots and grilled lemons, or lean on your sweet side in these cheesecake bars and lemon yogurt.

9. Fruit of passion

Fruit of passion
(Photo: GettyImages)

Although it is a tropical background fruit, passion fruit can be found in subtropical climates around the world (one of which is my hometown of San Diego, California!) The passion fruit can be from smaller size (depending on the variety), but don’t let this fool you – it’s very important in nutrition.

Surrounded by hard, protective skin, juicy, woolly meat is full of fiber, antioxidants, and a small amount of iron and vitamin C. For example, a 18 grams by weight of passion fruit, raw, packs 2 grams of dietary fiber while providing your body important antioxidants known as polyphenols which help keep your cells in good condition.

For your next meeting, try to make them adorable Cups of cheesecake with passion fruit coulis!

10. xirivia

xirivia
(Photo: GettyImages)

Parsley is a root vegetable that is introduced to menus this season, and for good reason. Parsley packs 6.5 grams of dietary fiber in a raw 1-cup serving, which means they will fill you up while feeding your gut (again, the powerhouse that keeps your immune system in good shape). This same portion size also produces almost 500 mg of potassium, a major electrolyte, and 23 mg of vitamin C.

While you can enjoy them raw alone or tossed in a salad, they are also wonderful roasts, boiled and burnt in soups, stews and other side dishes. Check out this recipe for a fun twist on chicken soup with parsnips instead of noodles.

See also: I am an expert in food psychology. Here’s why diets don’t work for you



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