Winter white foods a great way to stay healthy this season

Thursday, January 16, 2014, 3:32 PM -

Health experts recommend that adults eat about two cups of fruits and up to three cups of vegetables each day.

Often we're encouraged to reach for ones that are rich and deep in color -- but the winter months offer other produce options that may not be as flashy, but are still good for our health.

Veggies such as white potatoes, cauliflower, turnips, onions, garlic and even parsnips are loaded with help benefits.

These foods "offer vitamins and nutrients but they also have some compounds in them that help to fight cancer, fight heart disease as well as keep your blood pressure in check, as well as cholesterol levels," says registered dietitian Marisa Moore.

Potatoes often get a bad rap, but experts say it's what we put on them, not the vegetable itself, that's an issue.

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"White potatoes are virtually fat free and they are also a good source of vitamin C and a great source of potassium which helps to lower blood pressure levels," Moore says.  

Garlic contains a compound that has been shown to reduce the risk for prostate and stomach cancer, and onions have nutrients that help with digestion.  

When it comes to winter white fruits, pale flesh fruits like apples and pears top the list.  

"There are some studies to show that eating an apple or a pear a day can help lower the risk of stroke," Moore says.  

"We can get most produce year round, but when we buy what's in season it's usually cheaper and tastes better."

NEXT PAGE: WINTER DIET ADVICE