One of the Most Healthiest Winter Vegetables

                                                

                                    HEALTHY  VEGETABLES                                           

                                            FOR  WINTERS

Eating in season is a breeze in the spring and summer, but it can prove to be challenging when cold weather sets in.

However, some vegetables can survive the cold, even under a blanket of snow. These are known as winter vegetables, due to their ability to withstand cold, harsh weather. 

Now take a look at one of the healthiest winter vegetables and why you should include them in your diet.

                                                1. Carrots

It is a popular root vegetable can be harvested in the summer months but reaches peak sweetness in fall and winter. Chilly conditions cause carrots to convert stored starches into sugars to keep the water in their cells from freezing. This makes carrots taste extra sweet in cooler weather. In fact, carrots harvested after a frost are often called “candy carrots.” 

This crisp vegetable also happens to be highly nutritious. Carrots are an excellent source of beta-carotene, which can be converted to vitamin A in the body. One large carrot (72 grams) contains 241% of the daily recommended intake of vitamin A. Vitamin A is essential for eye health and is also important for immune function and proper growth and development. It also help reduce the risk of certain cancers, including prostate and breast cancer.

                                                             2. Red Cabbage

Cabbage is a cruciferous vegetable that thrives in cool weather. While both green and red cabbage are extremely healthy, the red variety has a greater nutrient profile. One cup of raw, red cabbage (89 grams) contains 85% of the daily recommended intake of vitamin C and high amounts of vitamins A and K. 

However, where red cabbage really shines is in its antioxidant content. The bright color of this vegetable comes from pigments called anthocyanins. Anthocyanins belong to the flavonoid family of antioxidants, which have been linked to a number of health benefits. One of these benefits is the potential to reduce the risk of heart disease.

                                                 3. Parsley

Parsley is an excellent source of flavonoids, including apigenin and luteolin, which are plant compounds that have many potential health benefits. These flavonoids may be particularly helpful in inhibiting memory loss and age-related changes in the brain. While many herbs die out when the weather turns chilly, parsley can continue to grow through frigid temperatures and even snow. 

Just one ounce (28 grams) fulfills the daily recommended intake of vitamin K and contains over half of the daily recommended intake of vitamin C. It’s also loaded with vitamin A, folate, iron, calcium and potassium. 

                                                          4. Collard Greens

Collard greens have a slightly bitter flavor and are packed with nutrients. The bitterness of collard greens is actually associated with the high amount of calcium found in the plant. In fact, one study found that vegetables with the highest calcium content tasted the most bitter. This slightly bitter green can withstand prolonged freezing temperatures and tastes best after being exposed to frost. 

The amount of calcium in collard greens is impressive, with one cup (190 grams) of cooked collards containing 27% of the daily recommended intake. Calcium is essential for bone health, muscle contraction and nerve transmission, along with other important functions. They are providing a good source of vitamins B and C, iron, magnesium and manganese.

In addition, these greens are loaded with vitamin K, which plays a key role in bone health. 

                                                                   5. Kale

Kale is an exceptionally nutritious and versatile green. It is packed with vitamins, minerals, fiber, antioxidants and powerful plant compounds. It is a member of the cruciferous vegetable family, which includes cold-tolerant plants like brussels sprouts, cabbage and turnips. 

This leafy green is not only one of the healthiest vegetables, but it also happens to thrive in cooler weather. In fact, just one cup (67 grams) of kale contains the daily recommended intake for vitamins A, C and K. It is also rich in B vitamins, calcium, copper, manganese, potassium and magnesium. 

Additionally, kale is loaded with flavonoid antioxidants like quercetin and kaempferol that have powerful anti-inflammatory effects. Studies shows that a diet high in flavonoids may help reduce the risk of certain cancers like lung and esophageal cancer.