Winter Produce

Eating seasonal produces ensures your plate is full of fresh, nutritious, local, affordable, delicious, and grounding fruits and vegetables. make sure to add these to your next shopping list!

Fruits

Apples

• Apples contain calcium D glucarate which helps detoxify estrogen from the liver and improve overall estrogen metabolism. They also contain fiber which helps eliminate estrogen through healthy bowel movements. 

• Avocados

• Avocados are an excellent source of healthy fat as well as plant sterols that prevent estrogen absorption and promote progesterone production. They also contain beta-sitosterol which helps regulate elevated cortisol levels.

• Bananas

• Bananas contain two important nutrients- potassium which boosts testosterone and improves libido and tryptophan which increases serotonin release for an elevated mood. 

• Grapefruit

• Grapefruit can interfere with certain blood pressure and cholesterol medications, however it contains antioxidants which support the liver by reducing inflammation and protecting it from injury.

• Kiwi

• Rich in vitamin C, kiwis support your immune system and are also high in prebiotics which support the probiotics, or good bacteria in your gut. 

• Lemons

• Lemon water is a great way to start the day because high vitamin C levels provide energy and fuel for hormone production while also aiding in the regulation of glucose and leptin hormones (blood sugar and appetite).

• Limes

• Similar to lemons, limes are high in vitamin C which is supportive for a healthy immune system and inflammatory response. 

• Oranges

• Rich in beta-carotene, oranges can support ovarian function and progesterone synthesis.

• Pears

• Pears are a water-rich fruit loaded with vitamins C and K, potassium, and copper as well as phytonutrients that support healthy blood vessels and vision. 

• Pineapples

• Bromelain is the enzymatic star of pineapples- it’s anti-inflammatory, helping to relieve cramps and reduce bloating. Try this Pineapple Skin Tea!

Vegetables

• Beets

  • Vitamin C and antioxidants in beets can lower cortisol levels while the high fiber content promotes regular bowel movements. 

• Brussel sprouts

• Brussel sprouts are a part of the cruciferous vegetable family, making them especially helpful in supporting healthy estrogen levels. 

• Cabbage

• Cabbage is a part of the cruciferous vegetable family, making it especially helpful in supporting healthy estrogen levels. Nutrients in cabbage also support a healthy gut microbiome. 

• Carrots

• Carrots are loaded with antioxidants, minerals, vitamins, and beta-carotene which is converted into vitamin A to support vision, skin heath, and immunity. 

• Celery

• Celery is antiseptic which can aid in clearing bladder infections and UTIs. It’s also anti-inflammatory, reduces cancer risk, and can improve libido.

• Collard greens

• Another cruciferous vegetable, collard greens are supportive of bone health, liver function, and digestion. 

• Herbs

• Rosemary, parsley, chives, thyme, basil, sage, oregano, mint, cilantro

• Kale

• Kale contains high levels of calcium and vitamin K to support bone health. It’s also rich in magnesium which is essential for healthy hormone synthesis. 

• Leeks

• Notable nutrients in leeks include iron and manganese, helpful for regulating the nervous system and hormone synthesis. 

• Onions

• Raw onions can improve LH levels (good for ovulation) and support healthy testosterone levels. Onions are also antimicrobial making them great for immune support.

• Parsnips

• Parsnips are antibacterial, antimicrobial, and antifungal. They also naturally increase your ability to produce the happy hormone, serotonin.

• Potatoes

• Consuming cooked and cooled potatoes provides a high-level of resistant starch, or prebiotics that feed your gut, and fiber for healthy bowel movements. 

• Pumpkin

• Pumpkins are rich in zinc, enzymes, and AHA, all which improve skin texture and appearance. Zinc is also essential for healthy hormone synthesis. 

• Rutabagas

• Rutabagas are rich in magnesium and phosphorus so they lower cholesterol, control blood sugar, aid bone formation, hormone secretion, and nervous system function.

• Sweet potatoes 

• Orange fleshed sweet potatoes have some of the highest amounts of beta-carotene, essential for ovarian function and progesterone synthesis. 

• Swiss chard

• Swiss chard contains alpha-lipoic acid, an antioxidant that helps boost insulin sensitivity (AKA more balanced blood sugar).

• Turnips

• Turnips are low-calorie, non-starchy vegetable with a low glycemic index, making them great for keeping blood sugar balanced. 

• Yams

• Yams are an excellent source of fiber, potassium, manganese, copper, and antioxidants leading to health benefits such as improved brain health, lowered inflammation, and better blood sugar control.

• Winter squash

  • Loaded with vitamins A and C plus antioxidants, fiber, and potassium, winter squash are great for health hormones and immune systems.

    • Green and red kabocha, butternut, carnival, buttercup, delicata, hubbard, acorn

use the winter meal plan to get inspiration in the kitchen this season!