The holidays are a time to celebrate with family and friends. Then there’s the food. Whether it’s pumpkin pie or peppermint bark that's your favorite, there are plenty of treats that you may not get to enjoy year-round, making these items seasonally special.

Celebrating Food and Health During the Holidays

While many people look forward to making their grandma’s famous cookies or trolling the dessert table at the company holiday party, diet culture encourages us to think about things other than the celebratory aspect of food: We’re taught not to indulge too much, or else to find effective ways to work off all the calories we’ve consumed.

Reframing the Narrative on Holiday Treats

Rarely are we taught that all foods can fit into a healthy lifestyle — and that even the items thought of as unhealthy by diet culture may have some health benefits.

The Health Benefits of Pumpkin Pie

You may be eating pumpkin pie just for the cozy vibes, but dietitian Marlyne Perez tells Yahoo Life that pumpkin itself is a “nutritional powerhouse,” containing potassium for heart health, vitamin C as an immune booster, fiber for aiding digestion, and antioxidants for overall well-being.

Discovering the Nutritional Value of Pumpkin

According to Marissa Meshulam, a New York-based dietitian, “one of the main health benefits of pumpkin is its beta-carotene content.” And the red-orange pigment — which gives pumpkin its distinctive color — turns into vitamin A in our bodies.

The Surprising Health Benefits of Mashed Potatoes

Yes, mashed potatoes are often known for being filled with butter and cream, which can increase their saturated fat content. But potatoes are one of the most underrated — and often maligned — foods out there.

Exploring the Nutritional Value of Potatoes

“We need to reclaim the white potato — there is so much nutrition in there,” says Meshulam. “White potatoes are great sources of potassium and vitamin C.”

The Health Benefits of Peppermint

Peppermint, according to Perez, “acts as an anti-inflammatory and antioxidant, offering pain relief, improving focus, having antibacterial effects, promoting dental health and reducing stress and anxiety.”

Utilizing Peppermint for Health

The plant-derived extract that gives candy canes their bite may also help settle your tummy, says Meshulam, and that it can “soothe stomach upset, like nausea or pain.” She also recommends having peppermint tea after a holiday meal.

The Science Behind Chocolate and Stress Relief

If chocolate is your go-to stress reliever during the holidays, you might be happy to learn that there’s a biological reason for it. “Cacao is naturally high in magnesium, which is our de-stress, chill-out mineral that is involved in over 300 processes in our bodies,” says Meshulam.

Choosing Nutrient-Rich Dark Chocolate

Perez says that high-cocoa chocolate “may have cardiovascular benefits, and cocoa flavonoids may enhance brain function.”

The Health Benefits of Gingerbread

That iconic gingerbread smell and taste comes from a combination of different spices, including ginger, cinnamon, and cloves. And each spice has health benefits, says Meshulam.

Exploring the Health Benefits of Spices

“Ginger is very anti-inflammatory and can help promote healthy digestion,” she explains. “Clove packs an antioxidant punch. Cinnamon is known to help manage our blood sugar and may improve insulin sensitivity.”

Embracing the Holiday Spirit Beyond Food

While there are definitely some health benefits to common holiday treats, Meshulam says that the holidays are about “so much more than the food,” and that “we can find so many more areas of nourishment around the holidays,” even when what we’re eating isn’t the most physically nutritious.

Finding Nourishment in Holiday Traditions

That includes going to holiday parties and spending time with friends and family, as well as doing traditions that bring you closer to loved ones — providing you with social and emotional nourishment along the way. “Even if a meal is less physically nourishing, you can get nourishment out of it in a different way,” Meshulam says.