Christmas is traditionally a time of indulgence, and for millions of Brits, the star of the show is generally a roast turkey and trimmings on December 25. Or it could well be a nut roast for those on a plant-based diet.
A closer look reveals that the accompaniments to this festive meal – in particular the veggies – are packed full of phytonutrients, vitamins and minerals that support health and well-being.
So, just make sure you don’t overcook them to ensure they retain all those powerful plant chemical compounds produced that promote health and fight disease.
Turkey
Turkey is an excellent source of protein and a very lean choice of meat being particularly low in saturated fats. It is rich in essential amino acids such as tryptophan, a serotonin precursor which plays a key role in supporting good mood and sleep. Turkey also contains zinc, iron, magnesium and B vitamins, which are essential for energy production.
Brussels sprouts
This much-maligned winter delight belongs to the cruciferous family of vegetables along with cabbage, cauliflower and broccoli. If there was ever a case for eating British and seasonal then these are right at the top of the list. Brussels sprouts have many health benefits and as well as being packed with fibre are full of vitamin C, vitamin E, vitamin K, iron and magnesium. Your liver will love them. They are also full of natural anti-inflammatory and antioxidant compounds called glucosinolates which extensive research has revealed to be vital in preventing the onset of chronic diseases including certain cancers.
Root vegetables
Vegetables such as carrots, and parsnips are a storehouse of antioxidant vitamins A, B, and C and iron. Carrots are an important source of beta-carotene essential for eye health whilst parsnips contain a range of B vitamins, antioxidants C and E plus iron and magnesium essential for energy.
Potatoes
The high fibre content of potatoes supports digestive health and vitamin C is essential for the immune system. Sweet potatoes contain a significant amount of beta-carotene to support vision and immunity and a good range of B vitamins which helps with energy production.
Cranberries
Cranberries are rich in anti-inflammatory antioxidants and have a long history associated with the prevention of urinary tract infections. They are loaded with an impressive array of vitamins including vitamins C, E, B5, and B6 as well as a natural plant compound called quercetin which is beneficial to the immune system. Why not try making your own sauce to avoid the high-sugar commercial versions? Substitute sugar for xylitol – an alternative to sugar made from birch tree extract.
Nut roast
Nuts are a great source of protein, health-promoting fatty acids and minerals such as magnesium, iron and zinc. Almonds, Brazil nuts and walnuts all contain vitamins A, C and E which support immune health with almonds having the highest calcium levels (think bones and teeth) than any other nut. All are high in fibre which supports gut health and all have a good range of B vitamins essential to support the nervous system and energy. Most of all they are associated with omega-3 fatty acids which are vital for cognitive health and brain function.
And to support your digestion during a heavier meal than normal, it helps to eat slowly, and chew well. Make sure you are sitting upright for a while after eating too as slumping can increase pressure on stomach contents causing reflux – which we want to avoid on the big day.
