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Winter wellness is not a lost cause  Citrus large

 During the winter season it is easy to put on some extra weight, as people tend to reach for comfort foods throughout the cold months.

 Although the high fat and high calorie foods may be tempting,it is important to remember that there are a number of fruits and vegetables that are very nutritious and in season during the winter months.

 Take a look at the nutritional profile of some of these fruits and vegetables:

  • Winter Squash: An excellent source of vitamin A (beta-carotene), which is a strong antioxidant and has anti-inflammatory properties. It helps prevent the oxidation of cholesterol, proving to be beneficial for heart health. Its anti-inflammatory properties may help to reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis. Winter squash also contains nutrients including vitamin C, potassium, dietary fiber, and manganese. Try different varieties of winter squash including butternut squash, acorn squash, hubbard squash, turban squash or pumpkin. Also, try adding squash to a soup, steaming it in cubes, or pureeing and topping with cinnamon or maple syrup.

  • Sweet Potatoes: Like winter squash, this root vegetable is an excellent source of vitamin A (beta-carotene), and a great source of vitamin C and manganese. It contains root storage proteins that have been shown to exhibit high antioxidant capacities. Beta-carotene and vitamin C also have powerful anti-oxidant capabilities and further help to protect against atherosclerosis and cancer. Some research has shown that from a nutritional standpoint it may be better to roast the potatoes than boil them. Sweet potatoes can be eaten alone, incorporated into many dishes, or used to bake breads, puddings, and muffins.

  • Citrus Fruit: Oranges, grapefruits, and tangerines contain a great amount of vitamin C (ascorbic acid), which is a powerful anti-oxidant and helps in the absorption of iron. Grapefruits contain an additional important antioxidant called lycopene. Citrus fruits also contain fiber, folate, potassium, vitamin B6, magnesium, thiamin, and niacin. Additionally, grapefruits and oranges contain a great variety of phytonutrients that are important for numerous reasons in the body. Remember, when consuming citrus it is best to eat the fruit in its natural form rather than drinking the fruit juice or concentrate.

  • Cranberries: They are a very nutritious food and have been shown to be beneficial in hearth health, oral health, cancer protection, UTI prevention and ulcer prevention. Cranberries have a large amount of disease-fighting anti-oxidants including Resveratrol. This is an antioxidant linked to anti-aging, heart health, and decreasing the risk of cancer. In addition, cranberries contain vitamins C and K. Try sprinkling some dried cranberries on a salad to add sweetness, color, and some powerful anti-oxidants. Be careful when consuming products such as jellied cranberry sauces because they can contain a large amount of sugar.

  • Brussels sprouts: An excellent source of vitamin k and vitamin C, and a very good source of folate, vitamin A, manganese, dietary fiber, potassium and vitamin B6. Studies present promising evidence that Brussels sprouts may have a significant impact on cancer prevention, possibly through preventing DNA damage. They also may contain nutrients that enhance the body's defense system.

Samantha Trupin is a University of Connecticut Dietetic Intern at The William W. Backus Hospital's Diabetes Management Center. This column should not replace advice or instruction from your personal physician. If you want to comment onthis column or others, go to the Healthy Living blog at www.healthydocs.blogspot.com  or E-mail any of the Healthy Livingcolumnists at healthyliving@wwbh.org