By Kat Eftink
When I think of fresh produce, I think of the warmer months, with juicy strawberries, sweet peaches, and vibrant garden vegetables. However, fresh produce isn’t just for summer. Eating fruits and vegetables year-round is essential for staying healthy, and they offer countless benefits.
“A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar…” according to The Nutrition Source by Harvard T.H. Chan.
Luckily, you don’t have to wait until summer to enjoy the health benefits of fresh produce. Many delicious and nutritious fruits and vegetables are in season during the colder months, offering a perfect opportunity to keep your meals colorful and your body fueled.
Let’s dive into some of the top winter produce and explore how they can benefit your health, one bite at a time.
1. Kale: Kale is a super healthy green leafy vegetable packed with vitamins like K, A, and C. These vitamins help keep your bones strong, improve your eyesight, and protect you from getting sick. Kale also has antioxidants that fight damage to your cells and keep your skin looking healthy.
2. Beets: Beets are not just tasty; they’re great for your body. They help improve blood flow, which is good for your heart and can lower blood pressure. Beets also have a nutrient called folate, which is important for healthy cell growth, and natural compounds that reduce inflammation.
3. Cauliflower: This crunchy veggie is a great source of fiber, which helps keep your digestion smooth. It’s also packed with vitamin C to keep your immune system strong and contains choline, a nutrient that helps your brain work better.
4. Brussels Sprouts: These tiny cabbages are full of vitamin K, which is essential for healthy bones and blood clotting. They also contain special plant compounds that help your body detox and protect against long-term diseases.
5. Squash: Squash is rich in beta-carotene, which your body turns into vitamin A to support your eyesight and keep your skin healthy. It’s also a good source of potassium, which helps your muscles work and keeps your blood pressure in check.
6. Fennel: Fennel is great for digestion and can help with bloating or an upset stomach. It also contains fiber for heart health, potassium for controlling blood pressure, and vitamin C to boost your immune system.
7. Citrus Fruits: Oranges, lemons, and limes are bursting with vitamin C, which helps protect you from colds and keeps your skin glowing. They also have natural compounds that fight inflammation and support heart health.
8. Pomegranates: These ruby-red fruits are packed with antioxidants that help protect your cells from damage, reduce inflammation, and keep your heart and brain healthy. They’re also a great source of vitamin C to strengthen your immune system.
9. Cranberries: Known for supporting urinary tract health, cranberries prevent harmful bacteria from sticking to the bladder. They also promote gut health, boost immunity with vitamin C, and taste great in winter recipes.
10. Apples: Apples are a classic winter fruit that’s as nutritious as it is delicious. They’re packed with fiber, which supports healthy digestion and helps you feel full longer. Apples also contain vitamin C, which boosts your immune system, and polyphenols, natural compounds that reduce inflammation and support heart health.
Eating a variety of fruits and vegetables is one of the best ways to support your health, no matter the season. Just because it’s cold outside doesn’t mean your meals have to be less fresh or nutritious. Winter produce offers endless opportunities to stay healthy and energized.
Want recipes that use these amazing ingredients? Let us know in our DMs on Instagram — we’d love to hear from you!
