5 Best Superfoods for the Holidays

Brine-soaked turkey, mashed potatoes drenched in gravy, broccoli casserole that’s somehow more cheese than broccoli—no one’s ever called Thanksgiving a health-conscious holiday. But by adding a few superfoods to your table, you can make sure you’re getting the nutrients your body needs. Here are our favorite seasonal superfoods that you’ll want to gobble up.

‍

‍Turkey

‍

Yes, the star of the show is a superfood! Turkey is a great source of protein, so if you ran a Turkey Trot or performed a max weight deadlift,, a few slices will help your muscles repair and recover. Turkey’s also rich in selenium, which may help prevent certain types of cancer and is an important component for making hormones.

As a low glycemic-index food, turkey won’t cause your blood sugar to spike (although the tryptophan will encourage relaxation and that post-meal snooze). Finally, turkey is low in cholesterol and low in saturated fats and overall fats, while providing half the recommended daily amount for folic acid.

Sweet potatoes

‍

This stupendous tuber is loaded with antioxidants and beta-carotene, which may help reduce your risk of cancer. Sweet potatoes also have potassium, fiber, and vitamin C. And surprisingly, despite their name, sweet potatoes may actually improve blood sugar control in those with Type 2 diabetes.

Unlike many other Thanksgiving veggies, sweet potatoes don’t require a ton of extra ingredients and added fats or sugars. Their naturally sweet taste means you can treat them simply—perhaps by roasting in the oven and seasoning with salt and pepper—rather than drowning them in brown sugar and butter.

‍

Cranberries

‍

As berries, cranberries are loaded with antioxidants, so they’re correlated  with lower risk of heart disease, cancer, and other inflammatory diseases. Cranberries might also play a role in preventing urinary tract infections.

To optimize your health benefits, skip the canned cranberry sauce, which is filled with high fructose corn syrup. Instead, try making the classic sauce yourself. Here’s a recipe we love.

‍

Brussels sprouts

‍

Fight off that winter cold with Brussels sprouts, which has immunity-boosting benefits thanks to an infusion of Vitamin C. Brussels sprouts are also part of the cruciferous vegetable family, which is known for helping protect against certain cancers by upregulating cancer fighting enzymes in your body. Finally, these veggies might also help prevent high blood pressure, high cholesterol, heart disease, and diabetes.

Like other vegetable sides, brussels sprouts retain the most health benefits when treated simply. Try simply roasting them with olive oil, salt, and pepper. Then, finish with red pepper flakes and a dusting of shaved Parmesan or nutritional yeast for savoriness.

Pumpkin

‍

Last but not least, no Thanksgiving dinner is complete without a pumpkin pie on the table. Luckily, you can indulge in dessert guilt-free: pumpkin is a superfood with heaps of Vitamins A and K, as well as fiber and protein. Like sweet potatoes, pumpkin is full of beta-carotene (that’s what gives these seasonal veggies their orange hue), and it’s also loaded with Vitamin C and potassium.

And don’t discard the seeds! When dried and roasted, pumpkin seeds are a high-protein snack and a delicious topping for salads, avocado toast, and more.

Amp up the nutritional value of your pumpkin pie by using evaporated skim milk and cutting the sugar in half. Then, increase the nutmeg, cinnamon, and cloves—your guests will never know the difference.

Remember, Thanksgiving is a time to celebrate gratitude, not feel guilty about what you eat or overstuff yourself to the point of sickness. By adding these superfoods to your table, you can enjoy your favorite dishes and know that you’re getting in the nutrients you need at the same time.