Are you starting to hear the Christmas bells? The holidays are approaching, and with them, a whole series of factors that – at least subtly – can decrease the performance of your workouts: temperatures drop and the weather gets rainy, family and friends gatherings begin, vacations they make everything much more tiring to do … it seems that everything is against you.
However, what many do not take into account is that the autumn-winter season is one of the best for growing various foods that have an immense amount of nutrients, necessary for the acid test of winter: the flu. So grab your basket, find the nearest local market and take advantage of the fresh produce of this season.
10 superfoods for fall and winter
1. Persimmons
Outside? Orange. Inside? Orange. What will it be? Well no, this time we are not talking about oranges, but about persimmons. This juicy and colorful fruit is an excellent source of nutrients, and its flavor is exquisite.
Their growing season is between October and early January, and they are rich in fiber, vitamin C, vitamin A, and an immense amount of minerals. Despite its size, it only has 118 calories, making it a perfect snack to enjoy between meals in the morning.
When choosing them, add those that have shiny and firm skin to your basket, as they are the freshest and most delicious. Enjoy them with a cup of green tea for a relaxing fall afternoon, or put them in a bowl on your table to admire and snack.
2. Blueberries
This fruit is one of the protagonists in many dishes of the Christmas season. It may have a somewhat strong flavor, capable of wincing even the toughest, but it does have some anti-inflammatory and antibacterial benefits that you can’t miss.
According to Betty Murray, a professional nutritionist, cranberry juice has been used for years as a natural remedy for urinary tract infections due to its levels of phytonutrients. In addition, studies published in 2009 in the Critical Reviews in Food Science and Nutrition indicate that blueberries can fight cellular inflammation , a symptom of cancer and various cardiovascular diseases.
3. Sweet potatoes
If you are a fan of this season, surely you are already an expert in this tuber. Sweet potatoes – or sweet potato, as it is known in several Latin American countries – is one of the favorite foods on Christmas tables in various parts of the world. Not only it has an amazing taste in almost c ny presentation, but also has a load of vitamin impressive.
You can prepare your roasted sweet potatoes with peppers and use them as a topping for a delicious arugula or spinach salad. Try adding goat cheese and chicken to your plate to make it a full serving. If you fancy a simpler preparation, just bake them with butter and a pinch of sweet seasonings.
4. Broccoli
This cute little tree, the only one that stays green even in autumn, is a great complement to your dishes this season.
This vegetable, which comes from the cabbage family, is rich in vitamin C, fiber, folate, and potassium. Plus, it only has 15-25 calories per serving, which makes it great for dieting. The best? Just steaming it with a little salt is more than enough.
Do you need a heavy garnish? Pour over creamy soups and sauces and serve with chicken nuggets or any other protein. And a salad? Chop it up on your steamed veggies with toasted nines, orange slices and olives, your meals will look like a garden in spring!
5. Pumpkin seeds
Speaking of healthy snacks, this is one of the most delicious and practical. You’re in the middle of Christmas shopping and your stomach starts to roar, oh, oh! Are you going to waste your precious time sitting down to eat? Take advantage of the season and put a portion of pumpkin seeds in your bag, matter resolved!
According to Mindy Black, an American professional dietitian and physiologist, a serving of pumpkin seeds contains about 14% of the zinc required for your daily diet. You can eat them dry, raw, or toast them with a pinch of sea salt and olive oil for your favorite salads. In addition, you can take advantage of them as a low-calorie crunchy topping.
6. Kale
This variant of the cabbage family has an immense amount of benefits, recognized throughout the world by leading health professionals. Not only is it rich in folate, vitamin C, and fiber, it also has huge amounts of magnesium, calcium, and potassium. Just one cup contains about 10% of the daily requirement for folate , in addition to 134% of vitamin C and A.
And don’t worry about the preparation, because that’s the best part: Enjoy it as a salad with just a touch of vinegar and salt, or add it sauteed to soups or side dishes.
7. Beet
Beautiful in color and so delicious, beets are hard to beat when it comes to superfoods.
These root vegetables are highly nutritious, as they contain vitamin B-6 and minerals like iron and magnesium. So mix them with goat cheese in a rich arugula salad for a wholesome and complete meal. You can also prepare them on the grill or serve them cold, as you prefer.
8. Pear
To speak of winter and autumn is necessarily to speak of pears. This popular holiday basket gift is much more than just a beautiful seasonal decorative item. The pear not only contains an immense amount of vitamin C, but also with at least 5g of fiber per serving.
How to make the most of them? Cut them into pieces – at least six for each fruit – and add cinnamon, or simmer them with pork tenderloin for at least six hours, for a delicious and very healthy dinner.
9. Brussels sprouts
Surprise! It turns out that all those times you fought with Mom about not eating Brussels sprouts… Mom was right, as always.
Brussels sprouts are high in flavonoids and contain both vitamin C and the mineral manganese and vitamin A. One cup of Brussels sprouts contains at least 4g of dietary fiber, improving digestion, preventing constipation and helping to prevent spikes in sugar in the stomach. blood.
Try them steamed, roasted, or boiled with chopped cooked apples for a unique and special seasonal dish. Of course, when you eat them you may not be able to avoid thinking about your mother.
10. Granada
If there is a winter superfood , it is pomegranate. Betty Murray, a certified nutritionist and holistic health advisor, applauds and recommends this fruit whenever she can, for its high levels of flavonoids and polyphenols.
The pomegranate It is perfect for juices, cocktails, juices, smoothies and salads, as well as its edible seeds are enclosed in small sachets that contain an exquisite concentrated juice. Surprised? Well, there is more: a serving of this juice has many more antioxidants than a glass of red wine, a glass of green tea or even a handful of blueberries.
You can snack on these delicious seeds alone or sprinkle them on your salads for an exotic sweet touch. They are also welcome in cooked marinades, and even as the perfect topping for yogurt or breakfast cereal.
References
- Schapmann, Sara. 12 Fall and Winter Superfoods. For Livestrong. [Revised December 2016].
