A healthy winter diet should maximally include nutrients and vitamins, which can be easily obtained from any seasonal fruits and vegetables. But if you set yourself the task of determining the most useful in winter conditions vegetables or the most antioxidant fruits, then it is not superfluous to recall some winter "heroes", which are often unfairly forgotten. When choosing the gifts of nature, follow the principle that fruits and vegetables must have a bright rich color. This will be a firm guarantee that they are rich in vitamins, nutrients and will have a beneficial effect on your immunity to flu and digestion in general.
Pumpkin
Dietitians strongly recommend pumpkin. It contains a powerful package of vitamins, fiber and other important nutrients. Cooked according to any recipe, the pumpkin preserves carotene, folic acid and potassium. In addition to a pleasant tasting, the pumpkin will help the body to protect itself from diabetes and heart diseases.
Red Oranges
Healthy winter vegetables and fruits are usually rich in vitamin C, which helps the immune system to fight any respiratory infections. Oranges and tangerines can be eaten all year round, but red oranges in winter are preferable because of their festive color and the required dose of fiber.
Artichokes
They may look frightening, but the artichokes are full of flavor and rich in antioxidants, folic acid and vitamin K. They are easier to prepare than you think. Artichokes are added to salads or pastas, soups are cooked with them. The only thing to remember when cooking them on the stove, the best way to soften the artichokes is to boil in a high saucepan over low heat.
Cranberry
Being one of the most delicious ingredients for sauces and desserts, cranberries are also one of the healthiest winter berries. So catch the moment while it's fresh and available. In addition to the high content of vitamin C, cranberries help to maintain HDL (high-density lipoproteins), raising the level of "good" cholesterol.
Persimmon
Orange fruits, not inferior in brightness to cranberries, are not nearly as popular as they deserve. In them, there are more fibers and phenolic compounds than in apples, a high content of minerals and a powerful cocktail of antioxidants. Who does not like the use of persimmons in raw form, can cook mashed potatoes for various desserts.
Cabbage
Cabbage is a traditional vegetable of Russian and European cuisine. It is used in various stews, soups and salads. Cabbage has a strong anti-inflammatory effect on the body, which is very useful in winter. Red cabbage contains even more minerals and vitamins than white cabbage, so if it is used in salads or any other recipes, it will add a festive note to your dishes.
Kale
It has a high level of calcium and beta-carotene, which together with a healthy dose of vitamin C and powerful antioxidants helps fight infections. Prepare it for food better in the form of salads, fry, stew or steamed.
Ruccola
If you are tired of broccoli or cabbage, pay attention to these green leaves. In Russia, this plant with paw print leaves is called a caterpillar. It is very fragrant and tasty, European gourmets do not represent their table without this herb. It is rich in calcium, iron and vitamin K. It is also quite good in salads, but experts recommend frying the leaves in a small amount of olive oil, so that fats help the digestive system better absorb all available nutrients.
Komvaty
Small, yes udal - so you can say about the smallest fruit of citrus. Kumquats are rich in vitamin A and potassium, they contain a huge amount of fiber and vitamin C. This is what you need in the cold season. They can add piquancy to salads and are an ideal substitute for orange juice in any recipe.
Kiwi
The favorite fruit of our children contains vitamin C more than most citrus fruits. But it is also useful for adults, since in addition to helping the immune system in fighting disease, kiwi also contributes to a balanced blood pressure.