There are many special things related to the winter months, with snow and the holidays being my favorites. However, nothing is perfect in this world and the same applies to this season.
Flu and common colds are more frequent during this period, and the worst thing that can happen is to fall ill during the holidays.
One of the best ways to boost the immune system is by taking more vitamin C.
According to Simply Supplements wellness expert Samantha Greener, a balanced diet is the key to overall health. She stated that with these fruits and vegetables, you won’t fall ill this Christmas!
Let’s see!
1. Oranges
This popular fruit is rich in vitamin C, which is extremely beneficial for our health during this season. But that’s not its only benefit. Oranges are low in calories, which means you can consume them without worrying about weight.
They also contain antioxidants which enhance our immune system and protect us from various illnesses. (1)
It’s always better to consume them raw; they taste amazing in fruit salads or you can add them to cereals or yogurt for a healthy and nutritious breakfast.
2. Broccoli
Broccoli is one of those veggies you either hate or love. One of the common questions about this plant is if broccoli is man-made.
Well, it’s true that these vegetables aren’t found in nature but their health benefits are unquestionable.
Samantha recommends consuming broccoli frequently during the winter months because they’re rich in vitamin C. (2)
If you want to get the best out of these veggies, you should consume them either raw or steamed. I’m aware of the amazing taste of roasted broccoli, but they won’t help us prevent colds in winter.
3. Blackcurrants
There’s one interesting thing about blackcurrants. They were previously classified as ‘the forbidden fruit’ but it’s not related to their consumption but rather to a negative effect on pine trees.
The fruits were removed in many areas so Americans couldn’t access their true potential. And the potential is numerous health benefits.
These plants are rich in vitamin C and other beneficial nutrients and minerals, making them great for illness prevention. (3)
Believe it or not, the vitamin C content in blackcurrants is 4 times higher than in oranges.
Blackcurrants are one of my favorite additions to yogurt.
4. Kale
This veggie is often referred to as a superfood and the main reason is its high content of nutrients essential for our health.
You can use it if you want to avoid the common cold or flu this holiday season. (4)
Interestingly, this vegetable contains three times more vitamin C than greens such as spinach.
Steamed kale or kale salad should frequently be on your menu this winter.
5. Peppers
Many people wonder if peppers are fruits or veggies. Well, botany is clear on this one and peppers are definitely fruit. Chefs may disagree but none of this is as important as the fact that these plants are super beneficial for our health.
The content of vitamin C found in peppers is very high so it’s recommended to consume them as often as you can. (5)
These fruits (or veggies) are also rich in fiber, and we’re all aware that modern foods aren’t rich in this beneficial carbohydrate.
If you have an outdoor garden, you should consider growing some peppers because homegrown crops taste way better.
6. Kiwi Fruit
According to Samantha, another fruit that should be found on your menu is kiwi. This plant has a distinct flavor and numerous health benefits. (6)
Except for the high content of vitamin C, kiwi is also rich in vitamin E, folates, and antioxidants.
Many people add the fruit to their smoothies but I prefer a combination of Greek yogurt and diced kiwi.
Kiwi is also one of the best fruit vines for garden enthusiasts.
7. Brussels Sprouts
Not many people like the distinct flavor of Brussels sprouts but, just like with broccoli, we should be aware of its health benefits.
These veggies are low in calories so you should include them in your diet if you have weight issues. They’re also densely packed with nutrients, especially vitamin C. (7)
Fiber and antioxidants are also found in Brussels sprouts so regular consumption will improve your overall health and protect you from cold and flu.
8. Strawberries
I don’t know many people that don’t like strawberries. Well, these berries are mainly associated with cakes and similar sweets but raw strawberries have way more to offer.
These fruits are rich in vitamin C, folate, and potassium, which are all essential for our health. (8)
Next time you buy strawberries, don’t dip them into chocolate, but rather clean and eat them without any additions.
And if you have some outdoor space, consider growing strawberries for an abundance of delicious berries!
9. Potatoes
I’m sure you didn’t expect to see potatoes on this list. Well, many think of potatoes as unhealthy but I believe the reasons are notorious fries and similar unhealthy dishes.
If we take a look at the nutrient content found in potatoes, we realize that they’re full of vitamin C, which is very important. (9)
Of course, you need to prepare them correctly if you want to use all the benefits. Instead of deep frying them, boil, steam, or bake them with skin.
Christmas is right around the corner and the last thing we need is to become ill. Include these fruits and veggies on your menu and you’re good to go!
References
1. Rd, J. K. M. (2023, April 20). Oranges: Nutrients, benefits, juice, and more. Healthline.
2. Syed, R. U., et al. (2023). Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics.
3. Morris, R. (2017, September 14). 6 Health benefits of black currant. Healthline.
4. BSc, K. G. (2023, January 5). 9 Health benefits of kale. Healthline.
5. Coolick, C. (2023a, March 28). The health benefits of red bell peppers. Cleveland Clinic.
6. Richardson, D. P., Ansell, J., & Drummond, L. N. (2018). The nutritional and health attributes of kiwifruit: A review. European Journal of Nutrition.
7. Rd, R. a. M. (2023, April 11). 8 Ways Brussels sprouts benefit your health. Healthline.
8. Giampieri, et al. (2015). Strawberry as a health promoter: An evidence based review. Food & Function.
9. Rd, R. R. M. (2018, March 14). 7 Health and nutrition benefits of potatoes. Healthline.