These six nutrition winners are at their peak over winter and great value too.

All have virtually no fat, are low in sodium and packed with vitamins and minerals.

CAULIFLOWER

Like its relatives of the cruciferous family, cauliflower has heaps of fibre, particularly the soluble fibre that slows digestion and helps lower cholesterol.

Kids might turn up their noses, but studies show that those who eat large helpings of cauli (and its relatives broccoli, cabbage and Brussels sprouts) show a reduced risk of cancer of the bowel. Their active ingredients are sulphur-based compounds known as indoles and isothiocycantes, which activate cancer-fighting enzymes and block carcinogens.

As well, cauliflower rates tops for beta-carotene, vitamin C, folate and potassium and even small amounts of calcium and iron - for only 850 kJ (20 calories) for a half cup serve.

SWEDES AND TURNIPS

Root vegetables that are indispensable in soup, swedes and turnips are relatives of the cabbage and can boost your intake of fibre for the day and are good sources of potassium and vitamin C, which is required for healthy gums and bones, wound healing and acts as an antioxidant.

PUMPKIN

Whether butternut, golden nugget, jap or Queensland Blue, pumpkin is top of the list for beta-carotene, an orange-yellow plant pigment and antioxidant which the body converts into vitamin A. Just half a cup of diced pumpkin or one 60g piece of baked pumpkin gives you around 25 per cent of your day's requirement of this important vitamin, which is needed for eyesight and fighting off infections.

PARSNIP

Wonderful when baked or pureed, parsnips make a sweetish alternative to potato in winter. They stand out for their fibre, important for a healthy bowel, and help top up your vitamin C and vitamin E, another antioxidant.

CELERY

Essential to a good soup (along with onion, swede and parsley), celery has a little of most vitamins and minerals but is not especially rich in any one. Being largely water, it has virtually no kilojoules. It adds its own natural salty flavour, reflecting the fact that it has the third highest sodium level among vegetables (after silverbeet and shallots).