5 superfoods to eat this holiday season
Photo by FlickR user Farrukh
The holiday season is a wonderful time of year, full of memories with family and friends. Often we focus on the dreaded weight gain that sometimes happens this time of year. Instead, I challenge you to focus on the good that you can incorporate into your diet to improve your health throughout the season! All of the superfoods we are familiar with typically help to lower the risk of chronic diseases like cancer and heart disease, but did you know that these foods can also protect your body from everyday virus and bacterial germs that can make you sick during the winter months? Double bonus!
Here are five foods that provide a vast amount of vitamins, minerals, and antioxidants to give your body the protection it needs to be healthy during the holidays and throughout the year:
- Pomegranates are in season in the late fall and early winter which makes now a perfect time to start incorporating them into your diet. They have high amounts of antioxidants which makes them a powerful superfood. Sprinkle the seeds on top of a spinach salad for a sweet pop to your greens or add them to your favorite holiday fruit salad.
- Greens like kale, Swiss chard, spinach, and salad greens are great sources of vitamins and minerals like vitamin A, vitamin C, and vitamin K, along with calcium and potassium. For your holiday party, make a refreshing salad or try kale chips with Greek yogurt dip.
- Cranberries are a holiday favorite with many benefits including reducing the risk of urinary tract infections. They are also one of the top antioxidant producing fruits. Start your day out with cranberries in oatmeal or make a cranberry salad for your next holiday party.
- Walnuts have more omega-3 fatty acids than any other nut. Omega-3 fatty acids are anti-inflammatory which, if eaten often, can help to reduce the risk of heart disease, cancer, and other inflammatory diseases. Sprinkle walnuts on salads, in oatmeal, and incorporate them into trail mixes.
- Green tea is often known as a cancer fighter because of its antioxidant EGCG, which is a proven cancer cell destroyer. Studies also suggest it has positive benefits for lowering blood pressure and reducing the risk of Alzheimer’s disease. Brew your own green tea and add a squeeze of lemon or lime to enhance the EGCG’s effect.
This holiday season focus on eating nutrient-rich foods to keep your body well. Not only will these superfoods improve your diet, but they also may help to reduce the risk of flu, keep your mind healthy, as well as help manage your weight. Little improvements to your diet by incorporating fruits, vegetables, nuts, and whole grains frequently can make a big difference in your health and wellbeing during this special season and the whole year long.
About the Author
Amanda Dolan M.S., R.D.N, L.D.N. is a Registered Dietitian and Nutritionist for Capital BlueCross, and is experienced in working in areas such as cancer treatment, nutrition counseling, and wellness. Growing up, her entire family were locavores – cultivating home gardens, raising animals, and even tapping maple trees to produce syrup. She is striving to continue the locavore lifestyle and pass it down to her daughter and the community.
