Christmas Superfoods
The holiday season is nearly upon us, but it really doesn’t have to be all about mince pies, trifles and eggnog below are six foods that are in abundance at this time of year that are all rich in vitamins, minerals and antioxidants that will all help you maintain your healthy eating goals throughout the holiday season.
Brussels Sprouts
These fabulous vegetables can take centre stage at your Christmas lunch or anytime during the holidays. They are a great source of vitamin C, vitamin K and many antioxidants. These nutrients will help support healthy skin and bones, as well as boost your immunity and promote healing. Brussels sprouts are also high in fibre which helps keep your gut microbiota at healthy levels assisting with the speedy removal of bodily waste and toxins.
Winter Squash
Obviously because of its name this is a seasonal veggie this time of year and roasted in an olive or nut oil is a great addition to the festive lunchtime table. This fabulous super food delivers on vitamins A and C plus a number of antioxidants. Vitamin A is needed for eye health, cell growth and immune function. Winter squash also has minerals – potassium and magnesium needed for heart and circulation health as well as improving nerve function. Like Brussels sprouts, winter squash is high in fibre.
Cranberries
These fabulous fruits are a source of 50+ trace minerals, vitamins C, A, K, and manganese and are one of the berries with the highest amount of antioxidants. Cranberries are also well known to be helpful in the management of urinary infections; This is because of the antioxidant proanthocyanin (PAC) that wraps around Escherichia coli (E. coli), which is thought to be the cause of most urinary tract infections, preventing the E coli from adhering to the bladder walls and causing an infection. The same effect of PAC has been observed in preventing the adhesion of bacteria involved in dental disease and plaque.
Satsumas
A powerful source of vitamin C, one medium mandarin can provide up to one-quarter of your daily recommended intake of this vitamin. Vitamin C is not only associated with immune system support but also skin health and wound healing as well as collagen formation. A large population study has also associated a diet rich in citrus fruits with a reduced risk of kidney stones, as the citrates in citrus fruits can help break down calcium oxalate crystals that form kidney stones.
Pomegranates
These festive fruits are rich in many antioxidants including punicalagin which is an ellagitannin, a type of phenolic compound and is unique to this fruit. Punicalagins are among the most potent antioxidants and can support the cardiovascular system by promoting vasodilation, increasing blood flow, and lowering blood pressure. Studies show that punicalagin and ellagitannins (also found in pomegranate) have anti-inflammatory properties and could reduce the onset of some cognitive diseases.
Dark Chocolate
Every festive season needs chocolate albeit in moderation. A good quality dark chocolate will contain high levels of cacao which is very high in flavanols, compounds with very high antioxidant properties. Flavanols can help lower inflammation and can help increase nitric oxide, a compound helpful to increase blood flow and reduce blood pressure. Some new research has associated cacao with improved mental performance and cognitive function because of the increased blood flow to the brain.
A happy healthy Christmas to you all!
