Traditional northern hemisphere holiday foods are not only colorful and festive, but full of health benefits and should be enjoyed after the season is over.
“Some of the tastiest treats of the season pack a powerful nutritional wallop,” said Jennifer McDaniel, registered dietitian and director of undergraduate programs in nutrition and dietetics at Saint Louis University.
“We tend to associate certain foods with the holidays, but they’re so nutritious we should include them in our everyday diet.”
The Top Five Holiday Power Foods
MsMcDaniel nominated as her top five power foods for holiday munching:
- Cranberries
- Cinnamon
- Nuts
- Red wine
- Pomegranates
Chances are, you’ll find plenty of these in different dishes and drinks on the festive board, and you can use them in cooking up breakfasts, snacks and suppers.
Cranberries: High in Antioxidants
According to a study of the antioxidant content of foods commonly eaten in the US, published in the July 2006 issue of the American Journal of Clinical Nutrition, cranberries are in the top five high antioxidant foods.
One of the valuable contributions cranberries can make is to save your eyesight. A study published in the Archives of Opthamology indicates that eating three or more servings of fruit per day may lower your risk of age-related macular degeneration, the primary cause of vision loss in older adults, by 36%, compared to eating less than 1.5 servings of fruit daily.
While the study looked at a range of fruit in the daily three or more serves, half a cup of cranberries is a delicious antioxidant-high hit.
“Because of their high acidity, they store easily and can keep in your refrigerator for up to two months,” MsMcDaniel said. “Substitute dried cranberries for raisins when you bake, sprinkle them over a salad or throw a handful in trail mix.
“Add fresh cranberries to your favorite muffin or pancake recipe. Combine fresh cranberries with diced apples, cinnamon, lemon juice, crushed pecans and sugar for a pie or c cobbler filling that is the perfect blend of sweet and tart flavors.”
Cinnamon: Spice Combats Type 2 Diabetes
Cinnamon may help people with type 2 diabetes improve their ability to respond to insulin, thus normalizing their blood sugar levels.
Both in vitro and animal studies have shown that compounds in cinnamon not only stimulate insulin receptors, but also inhibit an enzyme that inactivates them, thus significantly increasing cells' ability to use glucose.
Seasoning a high carb food with cinnamon can help lessen its impact on blood sugar levels. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. About a half a teaspoon of cinnamon a day gives this effect.
Cinnamon also may help stop the growth of bacteria and some studies show the spice can reduce LDL cholesterol.
“Add cinnamon o your morning coffee, hot chocolate, hot breakfast cereal or apple cider,” MsMcDaniel suggested.
“Shake some in pancakes, muffins or waffle batter. And sprinkle a dash of cinnamon on yogurt or winter comfort foods, such as stew or chili.”
Nuts: a Whole Food for All-Round Health
Nuts are an important component of both vegetarian and non-vegetarian low-fat diets. They are a great source of protein, fiber and monounsaturated fats, which are important for heart health. and provide a range of health benefits, from lowering blood pressure, reducing LDL cholesterol and the risk of stroke, diabetes and cancer, to reducing symptoms of menopause, assisting weight loss, and reducing the pain of osteoarthritis.
"Walnuts provide essential omega-3 fatty acids, which carry numerous health benefits,” MsMcDaniel said.
“Add nuts and seeds to homemade trail mix or granola, use them to zip up chicken or tuna salads, combine in baked goods or sprinkle some in your salad for a healthy crunch."
For more information on nuts you might like to read: Nuts Are a Healthy Thanksgiving Snack and Almonds Help Maintain a Healthy Weight.
Red Wine: Resveratrol and other Antioxidants
Appropriately colored for the season, red wine is a particularly rich source of antioxidants. Resveratrol, found in grape skins and seeds, increases HDL cholesterol and prevents blood clotting.
Red wine’s bioflavonoids also help prevent blood clots and plaques from forming in arteries, which can lead to atherosclerosis and stroke.
"As you celebrate the season, enjoy a glass or two, but remember moderation is the key,"MsMcDaniel said
For more information on red wine and resveratrol, you might like to read Resveratrol Link to Health Benefits of Red Wine.
Pomegranates: High in Vitamin C
Another festively colored fruit, pomegranate juice provides about 16% of an adult's daily vitamin C requirement per 100 ml serving, and is a good source of vitamin B5, potassium and antioxidant polyphenols. It is thought to have two or three times the antioxidant power of green tea or wine.
Although not many clinical studies have been done with pomegranate juice or pulp, very early studies suggest pomegranate juice may help reduce LDL cholesterol and possibly bring down blood pressure.
"Pomegranates can be a messy food to prepare, so open them over a large bowl of ice water,” advised MsMcDaniel. The pulp floats to the top and the seeds to the bottom.
“Sprinkle the seeds on salads, into batters or on breakfast cereals. Use the juice in a smoothie or salad dressing."
Sue Cartledge - I'm a science, health, nutrition and lifestyle journalist, fascinated by the way the physical world operates in all its forms, and how ...
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