Fruits and Vegetables for Winter Health
Eating healthy in winter can become challenging especially knowing what fruit and vegetables will provide us with health benefits this winter.
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Eating seasonally in the winter doesn't have to be difficult. You can still get all the health benefits of those fruits and vegetables just by purchasing as much seasonal produce that is available providing you with all the vitamins and nutrients your body needs. Below are just some of the fruits and vegetables for winter health.
Did you know you’re most likely to die of a heart-related problem in the winter? In comparison to summer people are 26 to 36 percent more likely to die of heart attack or stroke in the winter. To help avoid a heart-related problem it’s time to eat your carrots. A 10 year study from the Netherlands had found participants who consumed 25 grams or more (less than a quarter cup) had a significantly lower risk of cardiovascular disease. Carrots also contain the essential winter vitamins of A and C. Just in case you’re wondering carrots with deeper shades of orange and yellow provide the most protection.
No matter if you mash it, roast it or bake it you can find these spuds year-round plus potatoes have just about every nutrient there is with the exception of vitamin A. Not only are potatoes loaded with vitamin B6 for heart health but a potato that is sweet potatoes contain anthocyanins’ and according to research it could help to fight inflammation. Winter brings joint pain since people work out less and if you have arthritis you seem to have more joint pain which is associated to inflammation.
Numerous studies have shown onions provide protection for your heart and blood vessels when consumed in a diet rich in fruits and vegetables the onion can help prevent heart attacks. Onions also prove anti-inflammatory benefits. Cut onions into 1/4-inch slices to cook them evenly and quickly. Let them sit for at least 5 minutes to help enhance their health-promoting benefits.
Broccoli contains omega 3 fatty acids to help that winter inflammation. Broccoli contains high amounts of Vitamin K to help with bone health. It is believed that broccoli may help to slow down or prevent osteoarthritis. If your shoveling snow make sure to your eat your broccoli. Researchers from the University of Connecticut had found eating steam broccoli not only protects against heart disease but can help prevent a heart attack.
If you need a boost to get the snow shoveled or even help build that snowman drink some beet juice. Researchers have found that drinking beet juice prior to exercise (snow shoveling is an exercise) had up to 16 percent longer stamina. This could be great for that snowball fight. Just in case beet juice is not your ideal drink try grating raw beets for a delicious and colorful addition to salads or decorative garnish for soups.
Winter can turn us into a couch potato. After all it’s cold and the blistery winds make us just want to stay inside. We exercise less, have holiday feasts, and it’s that time for consuming for fatty foods. Try eating foods high in fiber. Fiber foods fill us up and help maintain our weight. So grab an apple that is high in fiber. The winter brings more asthma attacks for asthmatics. Apples have been shown to be a great anti-inflammatory. When cold air reaches the lungs with someone who has asthma they have a bronchospasm or inflammation of the lungs. Apples help to reduce inflammation so grab an apple and reap the rewards.
Just one pear has 22 percent of fiber so not only will it help with weight control and asthma it boost the immune system. Did you know American adults get two to three colds a year and children get even more? Skip the apple to keep the doctor away and grab a pear to boost your immune system and keep the doctor and cold away.
Pomegranates or the “Fruit of Heaven” according to our ancestors are used in many herbal medicines. With it being holiday shopping time “Black Friday,” “Cyber Monday” and crowds at every store with rushing consumers are trying to grab a bargain there is one thing you can avoid and that is stress. Pomegranates will not only remove your body’s tension but according to Queen Margaret University pomegranate juice can reduce your stress levels and improve your mood.
Pumpkin is rich in vitamin C which and beta-carotene to boost your immune system for the winter weather and all its viruses. If you’re facing that holiday décor time and need a boost grab a handful of pumpkin seeds. The seeds contain amino acids that are vital to produce serotonin that help boosts our mood. So grab a handful of pumpkin seeds and deck the halls.
Cold weather and lack of sunlight can cause a heart attack in the winter along with snow shoveling, snow board and other winter activities. According to the Women’s Heart Foundation, 435,000 American women have heart attacks annually. A report in Circulation: Journal of the American Heart Association having three or more servings of blackberries or strawberries each week may help women cut their risk of a heart attack by as much as one-third. If you find you have a sore throat use blackberry leaf tea to gargle or drink the tea for a sore throat and or cold.
Clementine the cross between a mandarin and orange give you an excellent source of vitamin C. Vitamin C may not cure a cold but will help prevent serious complications. This fruit can also help boost your immune system and are an anti-viral. Just the aroma from this fruit will have your mind and body feeling refreshed. Holiday overeating can leave your digestion in an uproar. Clementines are good source of dietary fiber to help your digestion.
World’s Healthiest Foods; The World's Healthiest Foods are health-promoting foods that can change your life.
Doctors Health Press;The best Foods to Fight Inflammation
NBC News Vitals; Heart Attacks Are More Deadly in the Winter