holiday superfoods

Holiday Superfoods

The holidays are upon us and there are many healthy superfoods that are traditionally consumed this time of year.  Many of these foods are nutrient-dense and are called superfoods because of their many health benefits. Listed below are many of these superfoods that traditionally are prepared during the holiday season. As you join family and friends to celebrate, keep in mind moderation and balance, as well as taking time to slow down and savor your food. Happy Holidays!

Protein Superfoods

  • Turkey
    • Turkey is a good source of several essential vitamins and minerals, including B vitamins (B6, B12, niacin), choline phosphorus, zinc, and selenium. These nutrients play crucial roles in energy metabolism, nerve function, immune support, and antioxidant defense.
  • Shrimp
    • High quality protein source that provides good sources of many trace minerals such as copper, zinc and selenium which helps maintain a strong immune system with anti-inflammatory properties.
  • Oysters
    • Excellent protein rich in zinc, iron, and selenium that have antioxidant properties that promote overall health; also, a great source of vitamin B12.
  • Salmon
    • A new holiday favorite associated with many celebrations this time of year. It’s a nutrient-dense protein source that is an excellent source of vitamins B12 and D. It also contains potassium that helps keep your heart healthy and regulate blood pressure.
  • Walnuts
    • A good source of essential fatty acids and helps maintain healthy cholesterol levels, which can reduce the risk of heart disease.

Fruit and Vegetable Superfoods

  • Pumpkin
    • Packed with antioxidants to boost your immune system, protect your eyesight, and promote heart and skin health.
    • Rich in Beta-carotene (precursor to Vitamin A), Vitamins C and E, potassium, and an excellent source of fiber.
  • Sweet Potatoes
    • Traditional side dish for the holidays supplying beta-carotene, Vitamin C potassium, and fiber. Supports vision health, enhances brain and immune system function, improves skin health and  digestion, and enhance brain and immune system function
  • Cranberries
    • Contain anthocyanins, powerful antioxidants that protect against inflammation and also a good source of fiber, manganese, vitamins C and E. Cranberries also support urinary tract health and improve immune function
  • Pomegranate
    • Provides fiber, rich in Vitamin C, folate and magnesium. Strong anti-inflammatory and antioxidant properties, heart health benefits, digestive benefits, and urinary tract support
  • Clementines
    • Great source of Vitamin C to stay healthy through the holiday season that is naturally sweet and makes a great dessert alternative

Pass the Seasoning Shaker Please

  • Cinnamon
    • Research shows that cinnamon may reduce blood sugar levels, cholesterol and triglyceride levels.  It also has anti-inflammatory properties, improves insulin sensitivity, and supports cognitive function. It’s packed with minerals such as potassium, calcium, iron, copper and zinc. Sprinkle it on your favorite breakfast selections and dessert choices!
  • Nutmeg
    • Keep your internal organs healthy with this delectable seasoning. It’s a good source of phosphorus, manganese and thiamin. Use it in baked goods, sprinkle on oatmeal or any hot cereal, a popular ingredient in many casseroles also. 
  • Ginger (Fresh or ground)
    • Anti-inflammatory seasoning, that has shown to be beneficial in gastrointestinal motility. Sprinkle it on sweet potatoes or add fresh ginger to all your favorite holiday side dishes

As the holiday season unfolds, approach your meals with a mindful spirit. Enjoy these holiday superfoods that also bring tradition and health to the table. Whether it’s turkey, veggies, or a dessert, find that sweet spot between indulgence and feeling good. Don’t forget the golden rule: savor every bite. Here’s to keeping it balanced, not too crazy, and having a blast with your loved ones. Wishing you all a relaxing and healthy holiday season! 

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