During the winter months try to cram these in as much as possible! For Christmas dinner, my favourites also include cranberries, parsnips, red cabbage and walnuts with all their array of feel good nutrition.
Brussels Sprouts
These buds are exceptionally high in vitamins and minerals, rich in protein, dietary fibre and antioxidants. They also contain omega 3 fatty acids. Brussels sprouts aren't just for Christmas, during the winter months try to cram these in as much as possible! When combined with wholegrains they make a complete protein- a massive plus for any vegetarians or vegan lifestyles. High fibre contributes to a wide range of health benefits including colon health, lower cholesterol and assisting the digestive system. 100g of these beauties gives you 200 times more than your RDA of Vitamin K and vitamin C. Brussels sprouts contain the same array of vitamins & minerals as red cabbage plus Vitamin A. Finally Brussels sprouts have the highest levels of the cancer-protective glucosinolates of all the cruciferous vegetables.
Cranberries
Acidifies the urine and prevents bacteria from adhering to bladder cells, but before you go pouring yourself some cranberry juice from a carton opt for fresh cranberries instead and juice them with other diuretics such as fennel and flavour enhancers like pear, carrot & ginger. This week alone I have been juicing most days, there's the Sunrise Juice and The Feel Good Juice both made using fresh cranberries. Good for the kidneys, bladder and skin. Shown to improve memory in older people and has anti-cancer properties from many photochemicals e.g. beta-carotenes & anthocyanosides. Minerals include: calcium, iron, magnesium, manganese, phophorus, potassium, selenium, sulphur, zinc and folate. Vitamins A, B1, B2, B3, B5, C & E.
Parsnips
Parsnips contains a high level of potassium, which gives the brain cells a boost. It also contains phosphorus-chlorine elements, which bring particular benefits to the lung and bronchial systems. Containing Vitamins C, K and folic acid with Minerals: potassium, iron, calcium and manganese. As the cool weather starts to set in this is a bonus to the flavour of parsnips as it is said that a sharp frost converts the starch to sugar thus giving parsnips their delicate sweet taste.
Walnuts
Walnuts belong to the tree nut family along with Brazil nuts, cashew, macadamia, pecans, pistachios and pine nuts. They are considered King as they boost your health in a number of ways from doses that are easy to achieve. Just 7 walnuts may be all that's needed to get the benefical nutritional content. Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids and are rich in antioxidants including being a very good source of manganese and copper. A good source of molybdenum and the B-vitamin biotin. One use of Biotin is that it strengthens hair both growth and minimises fall out. Minerals include calcium, chromium, iron, magnesium, selenium, vanadium and zinc. Vitamin B6 are more bioavailable in this food and Vitamin E composition of walnuts are that it has a special concentration of the gamma-tocopherol form of vitamin E, this powerful antioxidant maintains the cell wall structure, promotes heart health, brain health and diabetes. Looking to improve your sleep, walnuts contain melatonin which helps to induce and regulate sleep, helping you get the relaxing, revitalising sleep you need.