9 healthiest winter vegetables

 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.