Winter vegetable strengthens: your immune system needs support in the cold season, because then cold viruses lurk everywhere and it is difficult to escape them. Those who can then counteract with strong defenses are well armed. Many types of vegetables from regional cultivation provide valuable help in autumn and winter. We present you the best winter vegetables with a health factor.
Admittedly, they are rather a feast for the eyes. Domestic autumn and winter vegetables are often rather inconspicuous and unattractive. But it is well known that the inner values count . And as far as that is concerned, turnips, white cabbage and the like can score well. In the tubers and cabbages from local cultivation are namely .
- many antioxidants that ward off cell-damaging processes in the body
- Minerals and vitamins that promote a strong immune system and are essential for the supply of cells
- lots of fiber that keeps the gut healthy – in which the majority of our immune cells are located!
Cabbage varieties: spherical health aid
Cabbage vegetables are boring? Then you have never eaten braised cabbage and have never tried pineapple cabbage. Asian cuisine also processes cabbage vegetables. Kimchi – fermented Chinese cabbage – is currently the hit. Kimchi is not only interesting from a culinary point of view, but is also very healthy with its lactic acid bacteria.
When cabbage the content is anthocyanins a plant pigment that occurs in red and blue fruits and vegetables – – particularly high. Anthocyanins are anti-inflammatory , lower blood pressure like cholesterol and have been shown to be active against colon cancer . Calories? Next thing! Cabbage vegetables are the absolute slimming vegetables and ideal for all figure-conscious people. 100 grams have an average of just 20 calories. A real lightweight.
Costs? Not worth talking about! Because the local delicacies are also really cheap . No comparison to exotic superfood à la acaii berry, where you have to dig deep into your pocket.
other healthy types of cabbage
- Brussels sprouts – mineral and fiber, beta-carotene, protein, vitamin B 2 and vitamin C. In addition, sulforaphane, which prevents infections.
- White cabbage – the vitamin C bomb. 100 grams of white cabbage have as much vitamin C as a glass of orange juice .
- Kale – is the nutrient booster: Calcium, iron, protein, carotene are abundant. With over 100 milligrams of vitamin C per 100 grams, it also has the highest vitamin C content in the cabbage family.
- Savoy cabbage: mild cabbage variety that scores with the plant pigment chlorophyll, which protects our cells.
Kitchen tip: Kale and Brussels sprouts taste better after the first frost because the cold breaks up the cell walls of the tart vegetables and makes them sweeter. Both vegetables are cooked, which is not a problem given their high nutritional values.
Vitamins in winter: turnips and co.
Big beets on the menus of gourmet restaurants? What was unthinkable a few years ago is no longer a rarity. Parsnips, beetroot, salsify and Jerusalem artichoke in particular have made their way up into the fine cuisine – because they are simply delicious and super versatile in their preparation. And because some of the tubers defy severe frost, they can be harvested fresh in winter . What more could you want: seasonal, regional, fresh and healthy!
Overview of healthy beets – Winter vegetable strengthens
It is a true vitamin bomb, it contains a lot of vitamin C, but also valuable B vitamins like folic acid. Like all root vegetables, turnips also contain a particularly large number of minerals such as potassium and calcium and trace elements such as iron. Skin, muscles and bones, but also our nerve cells benefit from it. The mustard oil makes them slightly hot and protects against infections. Carotenes and antioxidants can prevent cancer.
- Jerusalem artichoke
The “Indian potato” provides a particularly large amount of potassium, iron, B vitamins and fiber – and also tastes excellent. Like parsnips, it contains prebiotic carbohydrates that have a beneficial effect on our intestinal flora . Tip: Try raw Jerusalem artichoke once. You can grate into the cleaned tuber with skin or cut into thin slices as carpaccio. Drizzle with a little vinaigrette – delicious!
Like turnip and Jerusalem artichoke, the parsnip flatters the palate, which is why it is often processed into purees or cream soups. Because of its low nitrate content, its high proportion of folic acid and because it does not bloat, it is particularly suitable as a baby food . The soluble fiber pectin fills you for a long time and promotes digestion. Essential oils have a calming effect on the stomach and intestines and make parsnips so easily digestible. Phytonutrients are good for the immune system and inulin promotes intestinal health.
They have the highest fiber content of all vegetables. At 18 grams per 100 grams, they fill you up for a long time and feed our intestinal bacteria . The high inulin content actively promotes the intestinal flora (technical term: microbiota ) and strengthens the immune system.
Essential oils give celery its characteristic flavor. But they can also lower blood pressure and inhibit bacterial growth in the mouth and stomach.
Betanine is the plant pigment that gives the beetroot its rich color. The tuber is a real superfood, especially in combination with fresh horseradish . Beetroot strengthens our immune system with vitamin B, especially a lot of folic acid, and supports our blood vessels with iron and copper. It should be eaten together with a fruit containing vitamin C, such as a fresh orange, so that the plant iron can be better absorbed. If you don’t like the earthy taste, you should eat the tuber as raw food. then beetroot tastes nuttier and not so earthy.
Good for the body’s defenses: pumpkin – Winter vegetable strengthens
Butternut, nutmeg, Hokkaido … Pumpkin is culinary as varied as there are many varieties. You already know that strong colors in vegetables are healthy. The strong orange of many pumpkin varieties signals a high content of beta-carotene, which our body converts to vitamin A. Carotenes are anti-inflammatory , prevent cell changes and strengthen our immune system.
The darker the color, the more beta-carotene it contains. So also in the bowl of the Hokkaido pumpkin. The best thing: the bowl can be eaten. This not only makes this type of pumpkin super nutritious, it also simplifies kitchen work. In addition, the pumpkin contains the large radical scavenger vitamin E , and on top of that it has few calories with just 25 calories per 100 grams. Another plus: the pumpkin seeds contain zinc, a trace element that effectively protects against colds. So get to the oven pumpkin, pumpkin soup and Co.!
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