What to Eat for Wellness in Autumn and Winter?
An ancient saying goes: "In spring, eat flowers; in summer, eat leaves; in autumn, eat fruits; in winter, eat roots." So what should one eat for wellness during autumn and winter? Seasonal root vegetables flood the market during these months, offering freshness, affordability, and long shelf life—making autumn and winter the prime season for enjoying them.Below are 9 root vegetables ideal for autumn and winter!
1. Radish
As the saying goes: "When radishes hit the market, no need to visit the apothecary." This highlights radish's dual role as both a common autumn-winter vegetable and a folk remedy. Radish is a rare root vegetable rich in dietary fiber, providing strong satiety after consumption.They are large in volume yet low in calories, containing less than one-third the calories of an equal weight of rice. When overweight individuals restrict their diet to lose weight, they often experience unbearable hunger. Radishes can fill the stomach and provide vitamins and minerals that overweight people tend to lack. Therefore, radishes are an excellent food for weight loss.
Traditional Chinese medicine classifies radishes as cool in nature with pungent and sweet flavors, entering the lung and stomach meridians. They disperse food stagnation, resolve phlegm-heat, descend qi to the middle burner, and detoxify. They are used for symptoms like food accumulation with distension and difficulty urinating.This demonstrates radish's significant role in regulating the spleen and stomach. Hence the saying "autumn radishes rival ginseng," as they also provide auxiliary treatment for common autumn ailments like indigestion, wind-heat colds, tonsillitis, coughing with phlegm, and sore throats.
Recommended preparation: Boiling white radish with crucian carp creates a soup that warms the middle burner, descends qi, strengthens the spleen, and drains dampness.Pears moisten the lungs, cool the heart, eliminate phlegm, and reduce internal heat. Juicing them together with white radish not only masks the radish's pungency but also doubles the therapeutic benefits. Excessive lamb consumption can cause internal heat. Stewing it with cooling white radish helps resolve phlegm, reduce inflammation, cut through greasiness, and achieve nutritional synergy.
2. Potatoes
Potatoes, tubers of the Solanaceae plant known as the potato, also called mountain yam or foreign yam, can boost qi, strengthen the spleen, relieve acute pain, and promote bowel movements. They primarily treat spleen-stomach deficiency and indigestion. Rich in dietary fiber and other nutrients, potatoes stimulate intestinal peristalsis and alleviate constipation.
Spinach is rich in non-heme iron, which is less bioavailable than heme iron found in meat. Potatoes, however, contain abundant vitamin C that enhances iron absorption, and their vitamin C content is relatively heat-resistant. Therefore, pairing potatoes with spinach creates an effective iron-rich meal.
Recommended Preparation: Steaming potatoes is the ideal cooking method, causing minimal nutritional loss while preserving their natural aroma. Studies show that steamed potatoes retain over 80% of their vitamin C content, with little loss of carbohydrates, minerals, or dietary fiber. Steaming also fully gelatinizes starch granules, making them easier to digest and reducing digestive burden.
3. Sweet Potatoes
The nutritional value of sweet potatoes is beyond imagination.According to the USDA National Nutrient Database, one medium sweet potato provides 400% of the daily vitamin A requirement, 37% of vitamin C, 16% of vitamin B6, 15% of potassium, and 28% of manganese, while also containing substantial dietary fiber. Their nutritional value and flavor are particularly enhanced when consumed during autumn and winter.
Regarding the best time of day to eat sweet potatoes, midday is ideal. This allows for 4 to 5 hours of digestion and absorption. Additionally, afternoon sunlight helps promote calcium absorption.Eating sweet potatoes in the evening may lead to bloating, as the body cannot fully absorb the excess sugar in a short time.
Recommended preparation: Raw sweet potatoes are not advisable, as their starch cell membranes remain intact without high-temperature processing, making digestion difficult. Additionally, sweet potatoes should not be consumed alone; pair them with rice or wheat products and control portion sizes.Additionally, pair sweet potatoes with pickled vegetables or salty soups to balance their effects. Alternatively, soak raw sweet potatoes briefly in a solution of alum or iodized salt water before cooking them into various dishes.