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17 Healthy Winter Foods

17 Healthy Winter Foods

Dec 13, 2017 | Nutrition

Eating for the season: Winter

It’s that time of year again in Southern Louisiana!  One day it’s 80 degrees and the next there is potential for snow and sleet.  While the weather is completely unpredictable, one thing that can remain consistent is your diet.  It may seem impossible to even grocery shop in some of these freezing temperatures, but it is important to make sure that you are still meal planning and sticking to your grocery list.

Many people forget that foods go in and out of season.  During the winter months especially, it is important to fuel your body with foods that can be bought fresh at your local grocery store and foods that will support your immune system.

Your diet should be rich in essential fatty acids, antioxidants, and all of the in-season fruits, veggies, and herbs not only for weight loss, but also for skin care. The cold, windy weather is extremely taxing on your skin and when we go indoors we are exposed to constant heat which dries you out even more.  This makes staying hydrated even more important during the winter months.  Water has a vital role of carrying nutrients and oxygen around the body.

Here is a list of some of the best foods to consume in the winter:

  • Bone broth

    • Fancy name for stock
    • High in protein
    • Supports hair, nail, and skin health
    • Gut-healing properties aid in detoxification

  • Carrots

    • One of the richest sources of beta-carotene
    • Good source of Vitamins A and C
    • Excellent for addressing skin issues

  • Jerusalem artichoke

    • Full of nutrients and dietary fiber
    • High in iron
    • Prebiotic
    • Great for maintaining healthy blood pressure
    • Source of potassium: keeps muscles working effectively

  • Kefir

    • Probiotic
    • High concentration of helpful bacteria to heal the damage caused by the overgrowth of bad bacteria
    • Excellent source of drinkable calcium
    • Suitable for those who are lactose intolerant
    • Protein rich; full of amino acids

  • Leek

    • A natural diuretic
    • Good source of beta-carotene and Vitamin C
    • Flush away toxins
    • Vitamins: A, B1, B2, B3, B5, B6, B9, C, E, and K

  • Miso

    • Low in dairy, gluten, and refined sugar
    • Strengthens the immune system and fights infection
    • Iodine-rich
    • Vitamins: B2, B12, E, and K

  • Mushroom

    • Essential for healthy bones and teeth
    • High in Vitamin D and zinc
    • Vitamins: B2, B3, B12, and D

  • Onion

    • Helps boost circulation and fight disease
    • Defend against infection (non-digestable fiber encourages good bacteria in the gut)
    • Antiviral properties
    • Vitamins C and E support collagen and protect from UV damage

  • Orange

    • Packed with Vitamin C (helps to fight colds and bugs)
    • High in fiber
    • Avoid drinking the juice (too much sugar in one serving)

  • Puy lentils

    • Plant-based protein
    • Stabilize blood sugar
    • Rich in folate (excellent anti-aging nutrient)
    • High iron content
    • Soluble fiber makes them beneficial to digestive tract

  • Red cabbage

    • Great source of Vitamin C (twice the amount of green cabbage)
    • Fiber-rich and low in calories
    • Digestive aid
    • Vitamin C is the number one nutrient for collagen building
    • Vitamins: B5, B6, B9, C, and K

  • Rhubarb

    • Good source of magnesium
    • High in fiber
    • Acts as a natural laxative
    • Antibacterial and antifungal properties helping to reduce inflammation and treat infection

  • Rosemary

    • Anti-inflammatory properties
    • Helps reduce redness and puffiness
    • Improves mood
    • Boosts energy
    • Enhance brain function
    • Rosemary essential oil helps to treat indigestion and excess gas

  • Sesame seeds

    • Known to Chinese as “the seed of immortality”
    • Promote longevity and beauty
    • High in protein
    • Treat the signs of aging, thinning or gray hair, and wrinkles
    • Strengthens bones
    • Promotes good vision

  • Tofu

    • Plant based protein
    • Improves elasticity of the skin
    • Minerals: Calcium, Copper, Iron, Phosphorous, Selenium

  • Turnips

    • Low in calories and high in fiber
    • Regulate metabolism
    • Promotes gut health
    • Gets rid of bad bacteria and supports more efficient detoxification
    • Vitamins: B1, B5, B6, B9, and C

  • White fish

    • Good for heart health and brain function
    • Helps with inflammation
    • Great source of essential fatty acids and contains all 9 essential amino acids
    • Vitamins: B1, B2, B3, B6, B12

– Source: Wendy Rowe ‘Eat Beautiful’ –