Key Takeaways
Think summer is the only time to get fresh fruits and veggies? Think again! Although the temperatures drop, days are shortened, and the ground is colder, there are several types of fruits and vegetables that thrive during the colder months.
When it comes to vegetables being harvested from October to February, think hardy root vegetables such as beets, turnips, and brussels sprouts. Fruits aren’t something one would typically think of as winter-friendly crops but citrus fruits (oranges, lemons, and limes) are also very popular during those cold months as well as pomegranates and cranberries.
This post explores what you need to know about picking different winter fruits and vegetables and how they can greatly benefit your health.
Choosing Winter Fruits and Vegetables
Eating seasonal produce ensures you’re getting the best taste and quality. Whether you’re purchasing from a local grocery store or farmer’s market, find out more about how to pick, store, and benefit from our favorite winter fruits and veggies below.
Beets
Picking: Watch out for shriveled, mold, or soft spots that indicate spoilage. Fresh beets should be firm and have smooth skin.
Health Benefits: All parts of the beet are edible. Leaves are similar to spinach in terms of flavor and are a great option for sauteing. Beets are a source of naturally occurring nitrates as well as potassium that may help support healthy blood pressure. They are also packed with antioxidants that can reduce inflammation and the risk of developing diseases.
Turnips
Picking: The smaller the turnip the sweeter and more milder of a flavor they will possess. As they continue to grow the flavor becomes spicier and the texture will become rough and woody.
Storage: Remove from the bag and place a moist paper towel or cloth around the turnip. Place the wrapped turnip in a perforated bag or plastic to allow air to flow. Turnips will keep in the fridge for 4-5 months!
Health Benefits: Enjoye this root vegetable either cooked or raw. They are high in vitamin C which is essential for good bone structure, cartilage, muscle, and blood vessels. It also increases the absorption of iron into the body and promotes wound healing. Turnips are a great option when trying to find ways to increase fiber in your diet as they contain more than 12% of your daily fiber needs. Fiber is an important component of any diet as it helps with stabilizing blood sugars, increasing satiety, and helps with lowering bad cholesterol within the body.
Brussels Sprouts
Picking: Look for bright green heads that are firm and compact. Make sure the leaves are tightly packed and free from yellowing or wilting, indicating freshness. Smaller sprouts tend to be sweeter and more tender, making them ideal for most recipes. Avoid sprouts with holes or blemishes, as these can be signs of pests or damage.
Storage: Store in cold and moist areas with relatively high humidity which can be a challenge storing in the fridge. Remove from the bag and place a moist paper towel or cloth around the brussels sprouts. Place the wrapped brussels in a perforated bag or plastic to allow air to flow. Brussel sprouts will keep from 3-5 weeks in the fridge.
Health Benefits: Brussels sprouts are also another vegetable that can be consumed either raw or cooked making them a versatile food item. Brussels sprouts contain nutrients like vitamin A, vitamin K, folate, and fiber. One cup of brussels sprouts has over 100% of the recommended daily needs of vitamin A and vitamin C which helps with immunity. There is also 25% of the recommended daily need of vitamin K in a serving which helps with blood clotting and heart health. Folate is also another vitamin that aids in the development of red blood cell formation that supports cell function and health.
Pomegranates
Picking: The shape of the pomegranate should be more angular on the sides and less spherical. The texture of the thicker outer skin should feel firm and leathery at its ripest. One way to test this is by running your fingernail across to see if it scratches easily, this is a good indicator that it is ripe.
Storage: Pomegranates should be stored in a cool, dry well-ventilated place.
Health Benefits: The edible portion of this fruit is the seeds or the arils that help nourish the body. This universal fruit is packed full of fiber, antioxidants, potassium, magnesium, and calcium. Magnesium is a mineral that aids in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation within the body. Calcium is another mineral required by the body for healthy bones and teeth. In fact, almost all calcium that is found in the body is stored in bones in teeth, giving them structure and hardness.
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Creating a Balanced Diet
Fruits and vegetables play an important role when it comes to overall health. Both are packed full of vitamins, minerals, and fiber that have a plethora of positive effects on the body.
When it comes to overall consumption of these food groups it’s important to remember to make your plate as colorful as possible. This allows for a variety of fruits and veggies all of which have different nutrient make-ups and benefit the body in different ways. Mix and match winter fruits and vegetables to find a combination you’ll love.
You may be wondering about how much produce you should be eating in a day. Recommendations of required fruit and vegetable consumption are based on several factors including sex, age, height, weight, and activity level. Other factors include different stages of life including pregnancy and breastfeeding.
On average, the recommended amount of vegetables for women is 2-3 servings and 1-2 servings of fruit per day. On the other hand, men should have 3-4 servings of vegetables and 2 servings of fruit per day.
Partnering With a Dietitian
A registered dietitian can help you plan meals that align with your health and wellness goals. At Dietitian Live, we also know that health is about more than just food. We work with our clients to address nutrition alongside stress, sleep, and movement. Book a session with one of our telehealth dietitians today to get started.
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