Four Nutritious Winter Foods

By Shape.com

Resist fattening comfort foods during the winter by stocking up on seasonal fare. Plenty of healthy vegetables and berries peak in the colder months and make for great ingredients.
Kale
This leafy green is loaded with vitamin A, C, calcium, and a handful of other antioxidants. Kale is rich in beta-carotene, which helps protect the eyes. Some studies suggest kale also helps reduce a variety of cancers.
Beets
Healthy vegetables grown underground—also called root vegetables—are believed to warm up the body, making them ideal during cold months. This colorful veggie contains a pigment called betacyanin, which can prevent heart disease. Don't let the naturally sweet taste fool you—beets are low in calories and fat too. A study in the Journal of Applied Physiology reported that beet juice improved stamina while exercising.
Cranberries
This tangy low-calorie berry (one cup has 44 calories) is loaded with antioxidants like resveratol, which helps promote heart health and is linked to cancer prevention. Even when consumed in juice form, cranberries can help treat some UTIs—just make sure there's no added sugar.
Winter Squash
Winter vegetables that are both versatile and immunity boosting are a beneficial addition to your diet. Squash is full of fiber, potassium, and vitamin A, which help reduce the risk of developing breast cancer and other diseases. A study conducted at Kansas State University found that diets deficient in Vitamin A were linked to high rates of emphysema.