There are a few signs that spring is on its way and with the start of a new month, it is the perfect time for a refresh. February is a more optimistic month to make some healthy changes than the cold depths of January.
The days are starting to get a little bit lighter and brighter and it feels like we are slowly emerging from our winter hibernation.
Make the most of the brighter mornings and lighter evenings and get outside as much as you can. The more natural daylight we can get, the better. It helps to reset our sleep-wake cycle to help us feel a little more energised in the mornings and ready for rest at bedtime.
Remember that we are still in winter, so this is not a time for deprivation, but a time to nurture ourselves with nourishing seasonal foods.
Some of the best foods to eat in February include:
Root vegetables
Root vegetables like celeriac, carrots and parsnips help to see us through winter. These starchy root veg are a good source of slow release carbohydrates, packed with fibre and an important source of polyphenols and other antioxidants for immune support. Perfect as a staple in soups and stews, but try roasting in your oven or air fryer and using as an ingredient in a seasonal salad.
Read more: Tim Spector’s 4 easy ways to improve your gut health
Cruciferous veg
Kale is part of the cruciferous family of vegetables. This group of sulphur-rich vegetables include cauliflower, cabbage, Brussels sprouts, rocket and cabbage and are at their best at this time of year. Aim to include a portion every day to help support some of the detox pathways in your liver (important for hormone metabolism) and provide support for a healthy immune system.
These vegetables have been associated with reduced cancer risk. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables. When cooking any of these sulphur-rich vegetables, it is a good idea to chop them first, leave them on your chopping board for at least 10 minutes and then add to your cooking pot. That way you are helping to activate the sulphur compounds that give these veggies their superhero benefits.
Citrus fruit
Citrus fruit like grapefruit and oranges are in season at this time of year. Look out for pink grapefruit and blood oranges for an extra polyphenol punch. These vibrant red coloured pigments add some additional antioxidants like carotenoids and lutein to our diet, that have been associated with a healthy respiratory system, eye health and cellular protection.
Although the flesh of these citrus fruit are the juicy, tasty bits, eating some of the pith will give you additional benefits of a little more fibre and some extra polyphenol antioxidants. Just take care if you are on medication as grapefruit can alter how some medicines are metabolised. Always check with your GP.
Spice up your meals
Winter foods like stews, soups and hearty one-pot meals are still on the menu, and adding some warming spices will not only taste good, but could add an extra pop of nutrition to your plate too:
- Ginger and turmeric are great in curries and have really nice anti-inflammatory effects and have benefits for our circulatory system – especially important if you feel the cold in your fingers and toes. The active ingredient in turmeric is called curcumin and is a fat soluble pigment, so it is better to take as part of a meal than in water. Add a twist of black pepper too, as it contains piperine, an ingredient that is thought to enhance the bioactive effects of turmeric.
- Garlic has antibacterial and antiviral properties and a tasty staple in many of our favourite dinners. Crush and chop your garlic and add it at the end of cooking so that you maintain the benefits of its sulphur-rich components.
- Cinnamon is a warming spice and has been shown to help support healthy blood sugar and insulin levels.
