ENJOY GOOD WINTER HEALTH WITH THESE VEGIES

Cold breeze all around  , cozy blankets, rich hot adrakh tea ,chocolate ect … Winter has a lot going for it, we can eat lot fresh and healthy only we have to look around and shop carefully. Market are full of such things So I am here with some good news if your are watchful then all meals will not   revolve around potatoes and onions. Read on to learn about some of the unexpected vitamin-rich cold-weather foods you can enjoy :-

1. Dark, Leafy Greens 

Trendy Palak, methi  and flavorful collards have their own importance in the sun (ironically) during the winter. These veggies are rich in vitamins A, C, K, and E, as well as iron, calcium, manganese, potassium, and are good antioxidants  . Plus, they’re low in calories and versatile enough to fit nearly any dish and  ,these vegetables help  in better  digestion, lowering bad cholesterol, and protect the body against  few type of cancer .

2. Cabbage

This super-healthy, budget-friendly vegetable is a close cousin to other cold-weather favorites like cauliflower, Brussels sprouts, and broccoli  . Cabbage is loaded with vitamins and minerals (Vitamins C and K and folate, in particular), fiber, antioxidants, and anti-carcinogenic compounds called glucosinolates. Some studies claim that the spherical vegetable can even reduce cholesterol and lower risk of cancer and diabetes   .

3 Beets 

These deep red, beets are full of goodies as they contain antioxidants called betalains, which can help fight cancer and other degenerative diseases. The Beets are rich in vitamins A, B, C as well as potassium and folats,  They also good source of natural sugar (about nine grams per serving), so those looking cut down on sweet stuff should take note of it . 

4. Potatoes 

Potatoes are staple food in many cuisines for good reason. As are starchy and high on the glycemic index, but they’re not only  inexpensive, but have an impressive nutritional profile including potassium, magnesium, folic acid, vitamin C, and even protein   . 

5. Onions

Onion’s are the best for flavoring anything from soup, to green salads, to pasta, to meat, hence an all-rounder of  kitchen. Onions have lot of healthy properties  like low in calories but surprisingly high in vitamin C and fiber. The oils found in onions can lower LDL (“bad”) cholesterol levels and raise HDL (“good”) cholesterol .

6. Carrots 

Carrots are loaded with the antioxidant beta-carotene, a compound that converts to vitamin A  and C  and Lutein, which are all antioxidants in the body  . Vitamin A is essential for a strong immune system and healthy eyes, skin, and mucus membranes.Some studies show that eating carrots can reduce risk of cancer and even prevent cardiovascular disease.  

7. Turnips and Rutabagas 

These purple-and-white bulbs as good as "shalgum"of India ,might look like potatoes, but they’re actually related to cabbage, broccoli, and cauliflower and are very good to boast the same nutritional perks as other cruciferous veggies (namely cancer-fighting glucosinolates, vitamins C and K, folate, potassium, fiber, and calcium), plus their slightly sweet taste is a boon to nearly any dish   .

8. Sweet potatoes

Sweet potatoes might win the award for “Most Versatile Tuber.” These orange-hued delights are loaded with fiber, beta-carotene, vitamins A and C, and antioxidants  . Plus, since they’re fairly low on the glycemic index, they’re great for filling up without getting weighed down   .

  9. Radicchio 

Besides being one of the most fun words in the English language, radicchio (pronounced ra-DIK-kio) is a member of the chicory family along with endive and escarole. Its red and white, slightly spicy and bitter leaves are loaded with vitamin C, magnesium, potassium, and vitamin K. Plus, this leafy veg is extremely low in calories, so add it to any dish for a low-cal dose of crunch and flavor.

10. Citrus Fruit  

Dark winter days getting you down? Grab a handful of cheery citrusto last you until summer fruit season. And while they’re not so great for your teeth, citrus fruits are loaded with vitamin C and flavonoids, which may reduce risk of cancer    . Citrus consumption has also been linked to lower risk of a laundry list of ailments, including Alzheimer’s disease, Parkinson’s disease, diabetes, cholera, gingivitis, cataracts, and Crohn’s disease. Stock up on lemons, oranges, grapefruit, kumquats, blood oranges, limes, and clementines to get your citrus fix this winter.

11. Pomegranates 

Pomegranates are one of the world’s oldest fruits (Greco-Romanmythology, anyone?) as well as one of the most nutritious  . The ruby-colored seeds are packed with antioxidants and anti-inflammatories that can help treat heart conditions like high cholesterol, high blood pressure, heart attack, and congestive heart failure.    Studies show that drinking pomegranate juice can reduce build-up of fatty deposits in arteries, which is a culprit behind many heart conditions  . Extracting the seeds from a pomegranate can be tricky, but the heart-healthy, sweet-sour pods are well worth the effort. For a less laborious option, add a splash of no-sugar added pomegranate juice to a glass of seltzer.