Cathal Barry
The contents of your Christmas dinner are actually good for you!
With all the talk of over-indulgence and weight-gain over Christmas, people may be surprised that many of the foods associated with Christmas are actually quite healthy. Christmas dinner, in fact, can be one of the most balanced meals you’ll eat over the festive season.
Turkey
This traditional festive bird is a great source of high quality protein, as well as being naturally low in fat when the skin is removed. This lean meat is rich in B vitamins which are important for brain health and energy production. It also contains plenty of zinc and selenium, which are beneficial for the immune system and skin, in addition to being high in tryptophan, an essential mood-boosting amino acid.
Potatoes
Potatoes get a lot of bad press but are actually packed with immune-boosting vitamin C and the essential electrolyte potassium. They also naturally contain chemicals which help lower blood pressure, while the skins are rich in nutrients which help combat heart disease.
Brussels sprouts
This traditional Christmas vegetable is packed with plenty of essential nutrients, vitamins, cancer-fighting substances and omega-3 fatty acids, which are great for the heart and brain.
Carrots
Carrots are packed with carotenoids (organic pigments) such as alpha-carotene, beta-carotene and lutein, which help to protect vision and reduce the risk of age-related macular degeneration, as well as helping to protect against some cancers.
Parsnips
Parsnips are low in calories but high in fibre, making them a perfect healthy accompaniment to your Christmas dinner. Not only that, parsnips contain antioxidants which can reduce cancer risk and are high in folate, which reduces the risk of high blood pressure.
Cranberry sauce
Studies have identified links between consuming cranberries and reduced risks of heart disease and breast cancer. Take care, however, with pre-prepared options. These are very often loaded with added sugar and salt. As always, homemade is best!
Christmas pudding
Christmas cakes and puddings may not be particularly low in fat or sugar, but at least a large proportion of their ingredients is dried fruit which counts towards your daily portions of fruit and veg and is high in nutrients and fibre. These cakes are also often packed with health-boosting spices such as cinnamon, which can help control blood sugar levels and has anti-inflammatory properties, and nutmeg, which is good for digestion. Portion control is key though!
Wine
Lots of people like to accompany their Christmas dinner with a glass or two of wine. Moderate consumption of red wine has been associated with a number of health benefits, including a reduced incidence of coronary heart disease. The reason for the health benefits may be in a miracle compound called resveratrol. This is a kind of super antioxidant, and many nutritionists believe it is one of the most powerful anti-aging supplements you can take.
Chestnuts
Chestnuts are a great way to boost your health at Christmas and are an ideal snack if you are feeling peckish prior to dinner. Unlike most nuts, chestnuts are surprisingly low in fat and also an excellent source of vitamin C. Chestnuts are a good source of protein, fibre and nutrients.
Happy Christmas!
