Several vegetables thrive in cold weather.
10 kinds of healthy vegetables that are best for eating in winter. What vegetables are good to eat in winter? Suitable for winter growing vegetables? What are the seasonal vegetables in winter?
In the spring and summer, eating in the season is a breeze, but when cold weather comes, it can prove challenging.
However, some vegetables survive the cold even under heavy snow cover. These are called winter vegetables because they can withstand cold, harsh weather.
These hardy varieties can withstand cold temperatures because they contain more sugar (1).
The sugar in the winter vegetable water causes them to freeze at lower temperatures, allowing them to survive cold weather.
In addition, this process makes hardy vegetables taste sweeter during the cooler months, making winter the best time to harvest (2).
This article will cover the 10 healthiest winter vegetables and why they should be included in your diet.
1. Kale
Not only is this leafy green one of the
healthiest, but it thrives in cool weather.
It is part of a family of cruciferous
vegetables, which includes hardy plants such as brussels sprouts, cabbage, and
radishes.
While kale can be harvested year-round, it
prefers colder weather and can even withstand snow (3).
Kale is also a nutrient-dense and versatile
green vegetable. It is rich in vitamins, minerals, fiber, antioxidants, and
powerful plant compounds.
In fact, just one cup (67 grams) of kale
contains the recommended daily intake of vitamins A, C, and K. It is also rich in B vitamins,
calcium, copper, manganese, potassium, and magnesium (4).
In addition, kale is rich in flavonoid
antioxidants such as quercetin and kaempferol, which have a powerful
anti-inflammatory effect.
Some studies have suggested that a
flavonoid-rich diet may help reduce the risk of certain cancers, such as lung
and esophageal cancer. (5, 6, 7 )。
Summary: Kale is a hardy leafy green vegetable that contains a lot
of vitamins, minerals, and antioxidants.
2. Brussels
sprouts
Like kale, Brussels sprouts are a member of
the nutrient-dense cruciferous vegetable family.
The mini cabbage heads of the Brussels sprout
plant grow during cold weather. They can withstand freezing temperatures,
making them a must-have for seasonal winter dishes.
Brussels sprouts may be small, but they pack a
ton of nutrients.
They are an excellent source of vitamin K. One
cup (156 grams) of cooked Brussels sprouts contains 137% of your recommended
daily intake ( 8 ).
Vitamin K is essential for bone and heart
health, and is also important for brain function (9, 10).
Brussels sprouts are also a great source of
vitamins A, B, and C, as well as the minerals manganese and potassium.
Additionally, Brussels sprouts are rich in
fiber and alpha-lipoic acid, both of which have been shown to help keep blood
sugar levels stable (11, 12).
Fiber slows down the digestive process in the
body, causing glucose to be slowly released into the bloodstream. This means
there are fewer blood sugar spikes after eating fiber-rich meals (13).
Alpha-lipoic acid is an antioxidant that can
reduce high blood sugar levels and increase the body’s sensitivity to insulin
(14).
Insulin is a hormone that cells need to absorb
blood sugar. It prevents blood sugar levels from getting too high or too low.
Α-lipoic acid has also been shown to alleviate
the symptoms of diabetic neuropathy, a painful nerve damage that affects many
people with diabetes. (15）。
Summary: Brussels sprouts are rich in nutrients,
especially vitamin K. They are rich in α-lipoic acid, an antioxidant that may
benefit people with diabetes.
3. Carrots
This popular rhizome vegetable can be
harvested in the summer but reaches its highest sweetness in autumn and winter.
Cold conditions cause carrots to convert
stored starch into sugars to prevent the water in the cells from freezing.
This makes carrots taste particularly sweet in
cooler weather. In fact, carrots harvested after frost are often referred to as
"candy carrots".
This crisp vegetable also happens to have a
high nutritional value. Carrots are an excellent source of β-carotene, which is
converted to vitamin A in the body. One large carrot (72 grams) contains 241% (16) of the recommended daily intake of vitamin
A.
Vitamin A is essential for eye health, as well
as for immune function and normal growth and development.
What's more, carrots are rich in carotenoid
antioxidants. These powerful plant pigments give carrots a bright color and may
help reduce the risk of chronic diseases.
Some studies have suggested that a
carotenoid-rich diet may be particularly helpful in reducing the risk of
certain cancers, including prostate and breast cancer. (17, 18) 。
Summary: Carrots thrive in cold weather. They are rich
in vitamin A and powerful antioxidants that may help prevent certain diseases,
such as prostate and breast cancer.
4. Swiss beets
Not only are Swiss beets hardy, but they are
also very low in calories and high in nutrients.
In fact, a cup (36 grams) provides only 7 calories,
but contains almost half the recommended daily amount of vitamin A and meets
the recommended daily intake of vitamin K.
It is also a good source of vitamin C, magnesium, and manganese (19).
In addition, the dark green leaves and
brightly colored stems of Swiss beets are rich in beneficial plant pigments
called betaine.
Betaine has been shown to reduce inflammation
in the body and reduce the oxidation of LDL cholesterol, which is one of the
main causes of heart disease. (20, 21）。
This green color is widely used in the
Mediterranean diet, and it has been linked to many health benefits, including
reducing heart disease (22).
Summary: Swiss beets are low in calories but rich in vitamins and
minerals. It also contains antioxidants that may help reduce
the risk of heart disease.
5. Parsnip
Similar in appearance to carrots, Parsnips are
another rhizome vegetable with many unique health benefits.
Like carrots, Parsnips get sweeter in cold
temperatures, which makes them a delicacy for winter dishes. They have a
slightly earthy flavor and are rich in nutrients.
One cup (156 grams) of cooked parsnips
contains nearly 6 grams of fiber and 34% of the recommended daily intake of
vitamin C.
Additionally, parsnips are an excellent source
of vitamins B and E, potassium, magnesium, and manganese (23 )。
The high fiber content of Parsnips Europe also
makes them an excellent choice for digestive health. They are particularly high
in soluble fiber, forming gelatinous substances in the digestive system.
This can help slow the absorption of sugar
into the bloodstream, which is especially helpful for people with diabetes. (24）。
Soluble fiber has also been linked to a lower
risk of heart disease, breast cancer, and stroke. (25、26、27）。
Summary: Parsnips are a nutrient-rich rhizome vegetable that
contains a lot of soluble fiber, which is associated with many health benefits.
6. Kohlrabi
Despite its impressive nutritional profile,
kohlrabi is still an underrated vegetable.
These rhizome vegetables grow best in cold
weather, and they taste sweeter as temperatures are cooler in autumn and
winter.
All parts of the kohlrabi plant are edible,
including green leaves that jut out of the ground.
One cup of cooked kohlrabi (170 grams)
contains more than half of the recommended daily intake of vitamin C and 16% of
the recommended daily intake of potassium (32).
Potassium is essential for heart function and
muscle contraction. It also plays a key role in controlling blood pressure.
In fact, studies have shown that a diet rich
in potassium may help lower high blood pressure (33).
In addition, observational studies have linked
cruciferous vegetables such as kohlrabi to a lower risk of heart disease. In
fact, one study found that eating vegetables that are more cruciferous reduced
the risk of heart disease by as much as 15.8% (34).
In addition to being an excellent source of
vitamin C and potassium, kohlrabi is also a good source of B vitamins,
magnesium, phosphorus, and manganese.
Summary: Kohlrabi is a root vegetable rich in vitamin C
and potassium. Increasing potassium intake may lower blood pressure and reduce
the risk of heart disease.
7. Red cabbage
Cabbage is a cruciferous vegetable that
thrives in cool weather. While both green and red cabbage are very healthy, the
red varieties are more nutritious.
One cup of raw red cabbage (89 grams) contains
85% of the recommended daily intake of vitamin C and plenty of vitamins A and
K.
It is also a good source of B vitamins,
manganese, and potassium (35).
However, what really shines about red cabbage
is its antioxidant content. The bright color of this vegetable comes from a
pigment called anthocyanin.
Anthocyanin's belong to the antioxidant
flavonoid family and have been linked to many health benefits.
One of these benefits is the potential to
reduce the risk of heart disease (36).
In a study of 93,600 women, researchers found
that women who consumed more anthocyanin-rich foods were 32 percent less likely
to develop heart disease than women who consumed fewer anthocyanin-rich foods.
(37）。
In addition, a high intake of anthocyanins has
been found to reduce the risk of coronary artery disease. (38）。
Other evidence from test-tube and animal studies suggests that anthocyanins may also have anti-cancer abilities. (39, 40）。
Summary: Red cabbage is rich in nutrients such as
vitamins A, C, and K. It also contains anthocyanins, which can prevent heart
disease and certain cancers.
8. Radish
These jewel-hued vegetables are known for
their spicy flavor and crunchy texture. What's more, some varieties are very
hardy and can survive in freezing temperatures.
Radish is rich in vitamins B and C, as well as
potassium (41).
Their spicy taste is attributed to a special
group of sulfur-containing compounds called isothiocyanates, which have been
linked to many health benefits.
These powerful plant compounds act as
antioxidants in the body and help control inflammation.
Radishes are widely studied for their
potential anti-cancer properties. (42）。
In fact, a test-tube study found that radish
extract rich in isothiocyanate inhibits the growth of human breast cancer
cells. (43）。
This effect has also been observed in
test-tube and animal studies involving colon and bladder cancer cells (44, 45).
While promising, studies that are more human
are needed on the potential anti-cancer abilities of radishes.
Summary: Radish is an excellent source of vitamins B
and C as well as potassium. In addition, they contain isothiocyanates, which may
have anti-cancer abilities.
9. Parsley
While many herbs disappear when the weather
gets colder, parsley can continue to grow in cold temperatures or even snow.
In addition to being particularly hardy, this
aromatic green is rich in nutrients.
The recommended daily intake of vitamin K is
met at only (28 grams) and contains more than half of the recommended daily
intake of vitamin C.
It is also rich in vitamin A, folic acid,
iron, calcium, and potassium (46).
Parsley is an excellent source of flavonoids,
including apigenin and luteolin, which are plant compounds with many potential
health benefits. These flavonoids may be particularly helpful in suppressing
memory loss and age-related changes in the brain.
One study found that a diet rich in luteolin
reduced age-related inflammation in the brains of older mice and improved
memory by inhibiting inflammatory compounds (47).
Summary: Parsley is a hardy green plant that is rich in
nutrients. It also contains the plant compound luteolin, which can promote
brain health.
Conclusion
Several vegetables thrive in cold weather.
Certain types of vegetables, such as carrots
and parsnips, take on an even sweeter taste after exposure to frost.
These hardy vegetables allow you to fill your
diet with seasonal, nutrient-rich produce throughout the winter.
While any vegetable on this list can add
nutrients to your diet, many other winter vegetables are also good choices.
After all, adding any fresh produce to your
diet will go a long way towards boosting your health.