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Spring and summer bring with them a wealth of fruits and vegetables growing at their peak in the UK, thanks to the warmer weather conditions, but when the cold weather sets in, eating in season can prove more of a challenge, due to the increasingly limited availability of local produce. Although modern technology has made it much easier to import fruits and veg from abroad to be enjoyed all year round, this comes with a costly environmental impact.
Fortunately, there are a number of hardy vegetables grown in the UK which are able to withstand colder, and even frosty conditions, often due to their high sugar contents, which cause them to freeze at much lower temperatures. This means that eating in season and supporting local farms during the winter may be easier than you might think. In this article, we take a look at 5 of these healthy winter vegetables, and their health benefits.
We always take an evidence-based approach, orientated towards holistic and Personalised Health, and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.
1. Brussels Sprouts
A member of the cruciferous vegetable family, the cabbage-like heads of the Brussels sprout plant, although small, contain an impressive amount of nutrients to keep you nourished and healthy over the winter months.
As an excellent source of both calcium and vitamin K, Brussels sprouts have been proven to have a significant positive impact on bone and heart health, as well as helping to improve brain function. Sprouts also contain high amounts of other vitamins and minerals, including vitamin C, iron, potassium and folate.
Some studies have shown that eating a lot of Brussels sprouts may also help to protect against various forms of cancer, including cancers of the stomach, bladder, kidneys, and lungs, as well as helping combat certain health conditions such as high blood pressure, high cholesterol, and diabetes. The latter is due to the high concentrations of both fibre and the antioxidant alpha-lipoid acid in sprouts, which help to slow down the body’s release of glucose into the bloodstream, and to increase the body’s sensitivity to insulin, respectively.
2. Carrots
Although carrots can be harvested practically all year round, the colder conditions in the winter months cause them to convert stored starches into sugars within their cells, in order to keep the water within them from freezing. This results in carrots tasting extra sweet in cooler weather, making them a perfect addition to any winter meal to provide a bit of sweetness.
Carrots also contain high quantities of nutrients, including the antioxidant beta-carotene, which is converted within the body to vitamin A. This key vitamin is vital in the support of immune function and bone health, as well as protecting cells from damage that could potentially lead to disease. One large carrot, in fact, contains 241% of the daily recommended intake of vitamin A, which is also essential for eye health.
Multiple studies, such as one in young women who ate sufficient carrots to supply 15g of fibre per day over a three week period, have confirmed that the vegetable has a prebiotic role, being a good source of fuel for the numerous beneficial bacteria that reside in the gut. These bacteria produce short-chain fatty acids which have benefits not only for the gut but also for our wider health.
3. Swiss chard
Swiss chard is not only very low in calories yet high in vitamins and minerals, but it is also extremely tolerant to cold weather. 36 grams of chard provide only 7 calories, but nearly half the daily recommended intake of vitamin A and all the daily recommended vitamin K amount.
The striking colours of Swiss chard, including the dark green leaves and brightly coloured red, orange, or yellow stems, are due to beneficial plant pigments known as betalains. These compounds have been shown in various clinical studies to reduce inflammation in the body, as well as decrease the oxidation of LDL cholesterol, one of the most significant causes of heart disease.
4. Beetroot
Beetroot is a fantastic bright-red root vegetable with an incredibly high variety of essential nutrients, including fibre, folate, manganese, potassium, iron, and vitamin C. As a result of this, beetroots and beetroot juice have been associated with numerous health benefits, including, but not limited to, improved blood flow, lower blood pressure, and increased exercise performance.
Manganese in particular is a mineral needed for the production of the protein collagen, which helps to support healthy skin and joints, while B vitamins, such as folate, or vitamin B₉, provide energy, helping to combat depression, as detailed in research in the California Journal of Health Promotion.
As well as this, the most common pigment in beetroot, known as betanin, can help fight inflammation, and stimulate the function of liver cells, thus helping to prevent liver disease, as well as supporting emotional health.
5. Red Cabbage
Cabbage is another cruciferous vegetable, closely related to Brussels sprouts, which thrives in cold weather, while also providing a significant amount of nutrients. While both green and red cabbage are extremely healthy, bringing with them many specific benefits, it is the red variety which has a higher nutrient profile overall.
Similarly to sprouts, red cabbage is a good source of vitamins A, C, and K, as well as potassium and manganese. However many of the most significant health benefits associated with red cabbage arise from its high antioxidant properties. The bright red colour of this vegetable comes from pigments known as anthocyanin, which belong to the flavonoid family of antioxidants. These nutrients have been linked to a number of health benefits, one of which is the potential to reduce the risk of heart disease.
For example, in a study of 93,600 women, researchers found that women with a higher intake of anthocyanin-rich foods such as red cabbage were up to 32% less likely to have heart attacks than women who consumed fewer anthocyanin-rich foods.
Takeaway
Choosing seasonally ripe vegetables not only reduces reliance on imported produce from across the world, and so is better for the environment, but also enhances the variety of nutrient intake, as demonstrated above, with most winter vegetables providing a significant source of vitamins C and K, as well as minerals such as potassium and manganese. All of these can have profound effects on your health during the winter months, a time during which overall health and wellbeing can often been known to slip.
If you want to boost your health and immune system even more over the coming months, why not come to Amchara for a relaxing detox health retreat in our tranquil surroundings? With expert advice on hand from our experienced Personalised Health practitioners, you can benefit from personalised advice, tailored to your needs and goals to help you maximise your health gains.
Or if it’s hard to find time to get away, why not try Amchara Juicery – cold-pressed, nutritious juices delivered to your door to help you boost your health, naturally. Created by Amchara’s expert in-house health team, you can enjoy a range of fresh, organic juice cleanses (and super soups) at home.
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