13 Healthiest Winter Vegetables to Add to Your Diet, According to a Nutritionist

Winter vegetables are vegetables that can withstand, and even thrive, in the cold. While vegetables such as eggplant and zucchini are damaged when exposed to cold temperatures, vegetables such as kale and beets are hardier and less susceptible to frost.

Whether you’re looking to eat more seasonally or want to make sure you’re picking the best-tasting vegetables at the grocery store or farmers market this winter, here’s how to cut down on delicious, nutritious vegetables. and winter nutrition to try.

Kale is a leafy green in the cruciferous vegetable family. Plants of this family are very cold tolerant.

Kale is available year-round, but thrives in colder climates, so you’ll often find it available at winter farmers markets. Kale can even grow in snowy conditions, and its flavor often improves after a frost.

Kale is exceptionally healthy, providing several vitamins and minerals, as well as fiber and protective plant compounds. One cup of cooked kale contains 4.72 grams of fiber, or about 16.86% of the Daily Value (DV). It is also rich in vitamins A and C, magnesium, potassium, and carotenoid antioxidants, such as beta-carotene, lutein, and zeaxanthin, which can protect your cells and have anti-inflammatory properties.

Like kale, spinach is a hardy green that can withstand cold temperatures.

Spinach provides vitamins and minerals such as vitamin C and E. Both of these vitamins act as antioxidants in the body, protecting cells from damage that can cause disease. One cup of cooked spinach provides 19.5% of your daily vitamin C and 26% of your vitamin E.

Spinach also provides B vitamins like folate, minerals like iron and calcium, and protective plant polyphenol compounds, making it a healthy choice.

Brussels sprouts resemble small heads of cabbage and have an earthy, nutty flavor. They can be eaten raw, such as thinly sliced ​​in a salad, but are usually eaten cooked. This vegetable thrives in cooler temperatures and often tastes best after a light frost.

One cup of cooked Brussels sprouts provides 6 grams of fiber, covering 21.43% of the DV. Fiber helps keep your bowels regular, comfortable, and promotes the growth of good bacteria in your large intestine. In addition to fiber, Brussels sprouts contain vitamin K, which is important for a healthy heart, bone system and brain. One cup of cooked Brussels sprouts provides 180% of your daily needs for vitamin K.

Potatoes have long been used as a winter food source worldwide due to their ability to be stored for long periods of time.

Potatoes can be stored for up to six months at a temperature of 41 degrees Celsius, so they can be enjoyed throughout the winter.

Potatoes are an excellent source of fiber, vitamin C, vitamin B, and minerals such as potassium. A medium-sized (6-ounce) baked red potato covers 20% of your daily needs for potassium, which is needed for healthy blood pressure control, nerve function, and the rest.

Carrots thrive in cooler soil and become sweeter after exposure to cold temperatures. The cold causes the carrots to convert starch, a type of carbohydrate, into sugar, which prevents the water in the carrots from freezing. This makes the carrots taste better.

Carrots are rich in nutrients, but they are high in vitamin A. A cup of green carrots covers 119% of the DV. Vitamin A is necessary for good vision. Maintaining adequate levels of vitamin A can protect against common eye conditions, such as age-related macular degeneration (ARMD), an eye disease that can cause vision loss.

Carotenoids found in carrots, such as beta-carotene and alpha-carotene, can help protect your cells. Eating foods rich in carotenoids is associated with a reduced risk of diseases such as cancer.

Swiss chard thrives in very cold climates. This winter vegetable contains nutrients that support heart health, such as potassium and magnesium. One cup of cooked Swiss chard contains 20% of your daily potassium needs and 35% of your daily magnesium needs.

Diets rich in potassium and magnesium are associated with lower blood pressure, which reduces the risk of heart disease. Magnesium is also important for blood sugar control, and increasing your intake of magnesium-rich foods, such as Swiss chard, can reduce your risk of developing diabetes.

Parsnip is a type of root vegetable that grows best in cool temperatures. They have an earthy flavor and, like many cold-season vegetables, parsnips tend to taste better after they’ve been exposed to the cold.

Parsnips are high in fiber and several vitamins and minerals, including vitamin C, potassium and folate. One cup of cooked parsnip covers 22% of your daily needs for vitamin C, 12% of your potassium, and 23% of your folate.

The same serving provides 5.6 grams of fiber (20% of the DV). Fiber supports healthy digestion, helps you feel fuller after a meal, and can lower blood sugar and lipid (fat) levels.

Leeks belong to the allium family of vegetables, which includes onions and garlic. They can be harvested in spring or winter, making them a popular winter vegetable choice. They have a sweet, mild flavor and can be used in the same way as onions in dishes such as soups.

Leeks are a good source of several vitamins and minerals such as vitamin K and manganese. Manganese is necessary for blood clotting, energy metabolism, and the functioning of the nervous and immune systems.

Leeks are also concentrated in antioxidants such as flavonoids. Studies show that people who follow a diet rich in flavonoids have lower rates of heart disease and stroke.

Rutabagas, also known as swedes, are cold-tolerant cruciferous vegetables that are popular in winter dishes such as stew. They can be stored for months in a cool place, such as a refrigerator or cold storage room.

Rutabagas have a sweet, slightly peppery flavor and are often enjoyed cooked. They provide many nutrients but are exceptionally high in vitamin C. One cup of cooked, mashed rutabaga covers 50% of your daily needs. Studies show that foods rich in vitamin C can help reduce the risk of many health conditions, including many types of cancer, such as prostate cancer, breast cancer, and lung cancer.

Cabbage is another member of the cruciferous vegetable family that offers amazing health benefits. It is rich in nutrients such as vitamin C and folate and is full of antioxidants such as phenolic acids and flavonoids.

Red cabbage is a source of flavonoids called anthocyanins. These plant pigments have protective properties and can be very effective in reducing the risk of heart disease. High anthocyanin consumption has been associated with a reduced risk of coronary heart disease, the most common form of heart disease in the US, and a reduced risk of heart-related deaths.

Cabbage also has a long shelf life when stored at cold temperatures and can be enjoyed in the winter months.

Daikon is a type of winter radish. It has a strong aroma and mild peppery taste and can be enjoyed raw or cooked.

Daikon can withstand cold temperatures and is considered a cool season crop. Although very low in calories, daikon is packed with nutrients. One cup of green daikon contains only 18 calories, yet it covers 18.8% of your daily needs for vitamin C. It also contains small amounts of vitamins and other minerals, such as folate and potassium.

Daikon also contains sulfur compounds called glucosinolates, which are antioxidants with properties that can protect against cancer.

Beets are root vegetables that thrive in cool climates. They get their strong color from a plant pigment called betalain that can protect against inflammation and heart disease.

Beets are also high in nitrates, compounds that your body converts to nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle cells. Research suggests that the betalains and nitrates found in beets can help reduce the risk of heart disease by improving blood flow, lowering blood pressure and improving the function of blood vessels.

Beets are also rich in nutrients, such as fiber, potassium and folate.

Cauliflower is a cruciferous vegetable that can withstand cold. It can also be stored for up to a month at 32 degrees Fahrenheit (0 degrees Celsius), making it a popular choice when other vegetables have run out.

Cauliflower is rich in vitamins and minerals, including folate, vitamin K, and vitamin C, yet is low in calories and carbohydrates. A cup of cooked cauliflower contains only 5.1 grams of carbohydrates and 28.6 calories, making cauliflower a popular vegetable for those following a low-carb diet, such as keto diet.

In addition to being rich in nutrients and low in carbohydrates and calories, cauliflower contains antioxidants such as flavonoids, phenolic acids and glucosinolates.

When buying vegetables in the winter, it is best to stick to what is available in the spring, such as the vegetables listed above. This ensures that you are choosing the freshest produce to eat.

Here are a few ways to include winter vegetables in your diet:

• Add potatoes, carrots, and chopped kale to soups and stews
• Roasted beets and carrots for a colorful side dish
• Make a fresh salad with spinach and kale
• Saute Swiss chard in olive oil and garlic for a quick and nutritious side dish
• Use leeks to add flavor to egg dishes and broth
• Chop fresh daikon and carrots and serve with a tangy yogurt dip

There are many ways to incorporate a variety of winter vegetables into your diet, including using them as side dishes, adding them to main dishes, and enjoying them as a side dish.

Winter vegetables thrive in cooler climates. Buy cold hardy greens like kale, carrots, spinach, rutabaga, daikon, cauliflower, leeks and parsnips and use them in hearty winter meals like soups, stews and casseroles.