Five Most Nutritious Winter Veggies

Two hands holding a bunch of carrots and beets from the ground.

Kelsey Schaefer |

Does what you eat change throughout the seasons? Perhaps you enjoy soothing, hearty squash and potato soups in winter, but crave fresh salads come spring? What’s better than sun-kissed, fresh summer strawberries on a steamy July day? Maybe a tasty spiced pumpkin latté on a beautiful fall day?

Seasonal eating is very healthy for you, too! This can also be considered ‘eating local,’ which supports your community and benefits your body since the produce is very recently harvested.

As soon as fruits and vegetables are collected, they begin to lose nutrients. This means that something transported across seas arrives on your plate with less nutritional value than it had originally. You are also paying more for these travelled items, since the cost of the supply chain is left on the consumer.

To have the best options to eat seasonally in the winter, you should plan in the summer. Preserving items in their peak brings wonderful flavour to your table all winter! Don’t purchase off-season items from the grocery store for this, but use those picked at their intended ripeness in their natural environment so they are bursting with optimal nutrients.

The base of your winter meals should be late fall produce. My five favourites are listed below:

  1. Cauliflower – I love the versatility of this vegetable! It can be mashed, blended into rice, or coated as vegetarian hot wings! Eating cauliflower has been shown to slow signs of aging, improve memory, reduce blood pressure, and even suppress cancer cells.
  2. Cabbage – An absolute powerhouse and excellent source of fibre, cabbage is low in calories while providing vitamin C, vitamin K, antioxidants, and more—while supporting a healthy digestive system and promoting heart health.
  3. Beets – This vegetable actually provides the cells in our body with the energy they need to effectively do their job. Beets also reduce inflammation and boost athletic performance!
  4. Carrots – You’ll be seeing better and looking great by incorporating carrots daily. In addition to vision and skin benefits, the high-fibre root veggie is fantastic at supporting healthy bones.
  5. Fennel – This bulb was first brought to my attention for its ability to increase milk production in nursing mothers. Fennel is high in potassium, vitamin C and A, and B vitamins—making it a great choice for everyone. Unique compounds also allow this veggie to boast antiviral properties.

Embrace seasonal eating into the rhythm of your life!

Coach Julie Germaine is a NFLA-certified fitness expert and prenatal trainer, and a NASM-certified nutrition specialist. She is also a 2x world-class fitness champion who has been featured in and contributed to numerous fitness, fashion, and lifestyle magazines and other media. She has loved helping men and women lose belly fat and maintain inspiring body transformations as a virtual coach since 2005.