Holiday meals are often synonymous with indulgence — visions of decadent pies and creamy side typically come to mind. However, if you take a closer look, you’ll discover that many of the most common ingredients in our favorite festive foods are full of surprising health benefits. Our US dietician Madeleine dives in. 

Whether it’s a vegetable-packed side dish or a soup full of  aromatic goodness, these special-occasion recipes can act as a Trojan horse, sneaking in a wealth of vitamins, minerals, and antioxidants. 

Potatoes

Potatoes are the stars of holiday favorites, featured in dishes like mashed potatoes and latkes. Rich in essential nutrients such as vitamin C and potassium, they offer more than just comfort. Vitamin C acts as an antioxidant, protecting the DNA of our cells from damage caused by free radicals. Potassium, an essential mineral that functions as an electrolyte, supports nerve and muscle function. To make sure you’re  getting all of those great nutrients, be sure to leave the skins on your potatoes!

Rosemary

Rosemary’s woodsy scent and peppery flavor make it a staple of the winter season, transforming any dish into a cozy comfort meal.  But this herb doesn’t just provide flavor. Beyond its taste, rosemary is rich in antioxidants like carnosic acid and carnosol, which help combat oxidative stress. Oxidative stress happens when there’s an imbalance of free radicals in the body, and these antioxidants neutralize the free radicals, which prevents them from damaging our cells.

Cinnamon 

If you look at any holiday dessert, drink, or meal, there’s a good chance you’ll find at least a dash of cinnamon.  A key player in all things pumpkin spice, cinnamon has cemented its icon status in our kitchen cabinets. What you might not know is that the beloved spice is also rich in antioxidants, such as cinnamic acid, which boasts anti-inflammatory properties that support overall health.

Acorn Squash

An MVP of any winter meal, acorn squash is an incredibly versatile winter vegetable that shines in stews, mashes, sauces, soups, dips, and even salads. It’s full of an abundance of essential vitamins and minerals like potassium, vitamin C, vitamin A, and fiber. Fiber, a crucial yet often under-consumed macronutrient in western diets, supports gut health and helps maintain healthy cholesterol levels, making this squash as nutritious as it is versatile.

Cranberry Sauce 

Cranberries are bursting with a variety of phytochemicals flavonoids— like anthocyanins and flavones—that give five red and blue fruits their vibrant hues. They’re also one of the only fruits  high in proanthocyanidins, which can help prevent certain bacteria, like Escherichia coli (E. coli), from adhering to the urinary tract, offering natural support for urinary health. Who knew something so small could pack such a big nutrient-filled punch? 

Ginger

If you’re feeling a bit queasy from a series of unusually rich meals, ginger can help with that. Its active compound, aptly named “gingerol,”  has been reported to have anti-enemic effects, which means it can help to soothe nausea. Additionally, gingerol provides antioxidant support. Whether in tea, soups, or other delectable dishes, ginger is a flavorful way to settle your stomach and enjoy a few hidden health benefits. 

So, as you gather around the table this holiday season, remember that some of your favorite festive dishes are packed with surprising benefits. From antioxidant-rich spices to nutrient-dense vegetables, these ingredients don’t just satisfy your taste buds—they also nourish your body. 

Words: Madeleine Peck RDN