Christmas is known as a time of indulgence and overeating, but some festive foods might actually be beneficial to our health.
Professor of Human Nutrition and Registered Nutritionist Ana Rodriguez-Mateos has 12 foods associated with Christmas that we should consider eating more of all year round.
Professor Rodriguez-Mateos, from the Department of Nutritional Sciences at King's College London, said: "Christmas is a time for relaxing and enjoying your favourite foods, but small swaps and additions can help keep your meals and snacks healthy."
- Berries
Berries have wide-ranging health benefits, so make a great accompaniment to Christmas feasts.
Professor Rodriguez-Mateos said: "Add a spoon of cranberry sauce to your Christmas roast, or top your pudding with blueberries, raspberries or strawberries. Berries are packed with anthocyanins, the pigments that give red, pink and purple foods their colour, and are great sources of fibre."
Research from King's indicates that daily consumption of blueberries, cranberries or aronia berries can improve vascular function and reduce your risk of heart disease. Studies have also shown that consuming a handful of blueberries per day can improve memory and brain function.
The benefits of anthocyanins are not just limited to berries. "For an anthocyanin extra boost, go RED with your fruits and vegetables: think red grapes, red cabbage, and red onions", added Professor Rodriguez-Mateos.
2. Brussels sprouts
"Love them or hate them, Brussels sprouts are rich in fibre, vitamin C, and glucosinolates, compounds that may help protect against cancer and other chronic diseases."
Not a fan of sprouts? "Broccoli or cauliflower are just as good", commented Professor Rodriguez-Mateos.
3. Dark chocolate
"Compounds found in dark chocolate, flavan-3-ols, have been shown to support heart health and lower blood pressure in many clinical studies. Choosing dark chocolate with a high cocoa content instead of white or milk chocolate in your favourite selection box is an easy win." Even better, preparing a hot drink with cacao or cocoa powder provides higher amounts of flavan-3-ols without the excess sugar or fat found in chocolate bars.
Earlier this month, Professor Rodriguez-Mateos was involved in King's College London research led by Professor Jordana Bell which discovered another compound present in dark chocolate, theobromine, may also slow down ageing. The study compared levels of theobromine in people's blood with blood-based markers of biological ageing. Those who had higher theobromine circulating in their blood had a biological age that was lower than their actual age.
4. Spices and herbs
"Adding spices and herbs, rich in bioactive compounds like polyphenols, boosts the health value of your Christmas dishes while enhancing flavour and reducing the need for salt. Think about cinnamon, oregano, rosemary, nutmeg, turmeric or cloves!"
Polyphenols, naturally occurring compounds in plants, and very abundant in spices and herbs, have wide-ranging health benefits. Professor Rodriguez-Mateos was among researchers at King's College London to discover that people who regularly consume polyphenol-rich foods and drinks, such as tea, coffee, berries, cocoa, nuts, whole grains and olive oil, may have better long-term heart health.
"Our findings revealed that long-term adherence to polyphenol-rich diets are linked to lower cardiovascular risk as people age. Even small, sustained shifts towards polyphenol-rich foods may help protect the heart over time", commented Professor Rodriguez-Mateos.
5. Nuts and seeds
"Christmas is often associated with chestnuts roasting on an open fire. Chestnuts and other festive nuts, like pecans, pistachios, almonds, walnuts, and hazelnuts add fibre, healthy fats, polyphenols and protein to your seasonal snacks. You can also sprinkle seeds like pumpkin, sunflower, chia or flax seeds over salads, yogurt, or roasted vegetables for extra crunch, fibre, healthy fats and many polyphenols such as lignans."
Research led by Professors Wendy Hall, Sarah Berry and Kevin Whelan from Department of Nutritional Sciences at King's have shown that nuts like almonds have a wide range of benefits, including improving vascular function, decreasing LDL cholesterol and increasing the production of butyrate, a short-chain fatty acid that promotes gut health.
6. Go Wholegrain
Ryebread is a wholegrain which particularly benefits digestive health - a recent study by King's College London led by Dr Eirini Dimidi discovered it could help relieve chronic constipation.
"Swap white bread, pasta, or rice for wholegrain versions to increase fibre, micronutrients, and phytochemicals - natural compounds found in plants - without changing your meals' structure. Wholegrain stuffing, wholemeal bread for canapés, or oat-based toppings are easy festive upgrades that keep flavours familiar while improving nutritional quality."
Professor Ana Rodriguez-Mateos
7. Salmon
"Swapping red meat for salmon at Christmas increases your intake of omega 3-fatty acids, supporting heart and brain health. A roasted side of salmon feels festive but delivers far less saturated fat and far more anti-inflammatory omega-3s than meat dishes. Even replacing a single red meat dish with oily fish meaningfully improves the overall nutritional profile of the day."
A recent study by scientists from King's College London also found that omega-3 fatty acids could protect against Alzheimer's disease in women. The research was the first to reveal the important role lipids could have in the risk for Alzheimer's between the sexes. Work from Dr Jeannine Baumgarter from King's College London has also shown that higher levels of omega 3 fatty acids in red blood cells was associated with a lower risk of depression in adolescents and pregnant women.
8. Garlic
"Garlic fits easily into Christmas cooking and brings bioactive sulfur compounds, especially allicin, that support vascular function and help reduce blood pressure. It also enhances flavour intensity, allowing you to use less salt. Add it to roasts, vegetables, or marinades is a simple way to lift both flavour and nutritional value."
9. Parsnips
"Including a range of plant-based sides to your Christmas dinner is a great way to add variety and extra nutrients to your meal. Parsnips, carrots, pumpkin and mint peas are a great source of vitamins, minerals and fibre, as well as phytochemicals such as carotenoids."
Carotenoids play an important role in shaping gut health - according to a King's College London and ZOE study.
10. Beetroot
"Another festive red, beetroot is high in fibre and betalains, which support heart health, and its natural sweetness makes it perfect for roasting, salads, or even festive dips."
Research from King's have shown that betalain-rich foods such as dragon fruit have beneficial effects for heart health even in healthy young people.
11. Beans
"Beans are excellent for Christmas meals as a plant-based protein and fibre source. Lentils, chickpeas, and black beans help keep you full, support gut health, and can be used in festive soups, stews, or salads as a wholesome alternative to heavier dishes."
12. Citrus fruits (clementines or oranges)
"Citrus fruits, like oranges, clementines, and lemons, are perfect for the festive season. They provide vitamin C, polyphenols and fibre, adding bright flavour to desserts, salads, drinks, or as a natural garnish for Christmas dishes."
