For many, Thanksgiving is a time to gather with family and friends, share delicious food and reflect on what we are grateful for. But did you know that many of the holiday foods at the Thanksgiving table are packed with valuable nutrients? Let’s take a closer look at some all-time favorites.
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Sweet Potatoes: The Beta-Carotene Powerhouse
You can mash them, bake them, fry them but no matter how you cook this orange vegetable it is loaded with Vitamin A which supports eye health, your immune system and skin.
Nutrient Superpower: Beta-Carotene converts to Vitamin A in your body, giving you superhero level vision – especially at night!
Quick Recipe Hack: For fewer added sugars, try swapping marshmallows out for drizzling honey and cinnamon over the sweet potatoes for a naturally sweetened dish.
Pumpkin and Pumpkin Pie Spice: A Nutrient Rich Duo
Pumpkin is very nutrient dense, packed with fiber, vitamin A and antioxidants! But the blend of pumpkin pie spice, which ironically doesn’t contain any real pumpkin but usually consists of: cinnamon, nutmeg, ginger and cloves also provides its own nutritional benefit.
Nutrient superpower of Pumpkin: It is an excellent source of Vitamin A, Vitamin C, and iron which all contribute to helping make your immune system stronger1. A festive and functional staple to have on hand for cold and flu season!
Nutrient superpower of Pumpkin Pie Spice: Cinnamon, nutmeg and ginger all have anti-inflammatory properties that protect our cells from damage like oxidative stress. Ginger has also been shown to help with nausea and vomiting.
During the holiday season, you can find an abundance of pumpkin spiced flavored items such as lattes, donuts, cookies, muffins, protein powder etc. These food and drink items often contain high added sugars while being low in fiber. Enjoying seasonal treats can be part of a balanced joyful approach to eating. The suggestion here is to explore how you can enjoy the benefits of pumpkin spice in different ways such as in homemade meals or beverages.
Quick recipe hack:
- Add a dash of pumpkin pie spice to your morning oatmeal or coffee for a festive twist to your daily routine.
- To reduce fat or egg content of a recipe: use a quarter cup of canned pumpkin as a substitute for one egg or use one tablespoon of canned pumpkin for one tablespoon of oil or butter in recipes.
Roasted Turkey: The Lean Protein All-Star
Turkey is the go-to Thanksgiving main course. It is not only a great source of lean protein but also rich in B vitamins and selenium which play an important role in metabolism and immunity.
Nutrient Superpower: Turkey’s high-quality protein gives your body the building blocks it needs to maintain muscle and keep energy levels steady. If you are looking to keep your saturated fat intake down in general, or say, due to having high cholesterol, consider eating turkey without the skin3. But don’t worry, you will still get the benefits of lean protein, vitamins and minerals.
Quick recipe hack: Use leftover turkey meat in whole grain wraps or salads for a balanced meal.
Roasted Brussel Sprouts: The Vitamin K Hero
Brussel sprouts may be a divisive dish, but if cooked right, they can be not only a delicious addition to your thanksgiving table, but one of the healthiest. They’re packed with fiber, vitamin C, Vitamin making them great for digestion, immune health and bone strength.
Nutrient Superpower: Vitamin K is your bone-health sidekick, helping to strengthen bones and support healthy blood clotting.
Quick Recipe Hack: For evenly cooked, crispy sprouts, cut them in half and place them cut side down on the baking sheet after flavoring them with olive oil, minced garlic, and a sprinkle of parmesan cheese for a crispy, flavorful dish that even picky eaters will love.
Apples: Hello Fiber Boost
Did you know there are over 7,500 varieties of apples grown worldwide? Ranging from sweet to tart making them a versatile fruit. They’re rich in fiber, potassium and vitamin C! Remember, most of these nutrients and fiber are found in the skins of apples, so keep them on whenever possible!
Nutrient Superpower: Apples contain a powerful antioxidant called quercetin that may help in the prevention of conditions such as cancer and heart disease4.
Quick recipe hack: For a simple side dish, slice apples and toss them with pumpkin pie spice and a little maple syrup and roast them until tender! Enjoy for dessert or as a side dish.
You probably noticed a common theme with many of these Thanksgiving foods, most of them are packed with antioxidants and support immune health. Whether it’s the vitamin A in sweet potatoes, the fiber and antioxidants in apples, or the immune boosting power of pumpkin pie seasoning, these seasonal favorites offer a nutritional punch!
What’s your favorite way to enjoy these Thanksgiving foods? Share your ideas/questions in the comments!
Looking to work on mindful eating this holiday season? Check out more about that here
Medical Advice Disclaimer: The information provided on this blog is for informational and educational purposes only. No material provided in this blog, including images and graphics, is intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before making any dietary changes or starting a new health care regimen. Do not neglect professional advice because of what you may have read in this blog.
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References:
- Meru, Geoffrey M., et al. “Health Benefits of Pumpkin Seed and Nutrition Profile of 35 Pumpkin Accessions.” EDIS, vol. 2017, no. 6, Nov. 2017. org (Crossref), https://doi.org/10.32473/edis-hs1312-2017.
- “10 Healthy Fall Ingredients You Should Eat More of This Season, According to RDs.” Real Simple, https://www.realsimple.com/healthy-fall-ingredients-8724970.
- “Is Turkey Healthy for You? Read This before You Gobble Any.” Heart.Org, https://www.heart.org/en/news/2021/11/23/is-turkey-healthy-for-you-read-this-before-you-gobble-any.
- Boyer, Jeanelle, and Rui Hai Liu. “Apple Phytochemicals and Their Health Benefits.” Nutrition Journal, vol. 3, May 2004, p. 5. ncbi.nlm.nih.gov, https://doi.org/10.1186/1475-2891-3-5.
