Nutritionist Reveals the Forgotten Superfood to Add to Christmas Dinner

Christmas is known to be a time of overindulgence. But it's also a time when many of us eat a wider variety of vegetables than we might at other times of year.

Brussels sprouts, broccoli, parsnips and carrots are just a few festive favorites. And yet, other seasonal veggies tend to get forgotten. One of these set-aside superfoods is beetroot.

"Beetroots contain a wide variety of nutrients, enhancing and packing in their nutritional value into a small package," Lena Bakovic, a registered dietitian at Top Nutrition Coaching, told Newsweek. "A few important nutrients in beetroots are vitamin C, iron, potassium, manganese, and fiber. These root veggies are also low in calories, which may be important for those folks with weight management goals."

Because of their high fiber content, beetroots help us feel fuller for longer, making it easier to stave off cravings.

"Adding them to things like salads or soups can help lower daily caloric intake during holiday periods of overindulgence and contribute to a feeling of fullness or satiety," Bakovic said. "Likewise, because they can also potentially improve athletic performance, they may be helpful to add for those seeking to set new physical activity goals for the New Year."

One of the most well-studied benefits of beetroot is its potential to help lower blood pressure, which is thought to be due to its high concentration of dietary nitrates.

In a recent study published in the European Respiratory Journal, researchers from Imperial College London found that a 12-week course of daily beetroot juice supplements could help lower blood pressure in patients with chronic obstructive pulmonary disease by as much as 4.5mmHg and improve patients' capacity for physical activity.

"Because of their studied potential to help lower blood pressure, which is correlated with stress levels, adding beetroots to one's diet could very well be beneficial during stressful times," Bakovic said. "They have also been studied for their ability to improve athletic performance as well as improve blood flow, or circulation."

Other studies have shown that beetroot may also help fight inflammation, improve digestion, and support brain health. And you don't even need hours of oven roasting to access these benefits: "They can be steamed, roasted, boiled, made into soups, smoothies, or added to salads...just to name a few," Bakovic said. "They can also be purchased in canned form, adding convenience and ease to their use."

Even if beetroots aren't your cup of tea, your Christmas dinner can still pack a nutritional punch.

"A traditional turkey meal is a wonderful source of dietary protein," Bakovic said. "Turkey is also generally a leaner protein source than other animal-based proteins. Green cruciferous veggies such as broccoli or Brussels sprouts are also awesome choices. They are rich in fiber, which contributes positively to gut health and a feeling of fullness.

"Other greens that can be added to a Christmas meal include spinach, kale, and green beans. All add color and variety to a Christmas plate, as well as a wide array of important nutrients, antioxidants, and dietary fiber. Cranberries are also a great addition to salads or on their own. They are rich in antioxidant properties (cancer-fighting properties) and a good source of fiber."

For all greens, it's essential not to overboil them as this can cause them to lose some nutritional benefits. Instead, researchers suggest steaming them to get the most bang for your brassica buck.

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