Winter superfoods can help support your health during the colder months. Here are ten of our favorites:
1) Brussels Sprouts are a nutrient-dense cruciferous vegetable ( Brassica family) providing a good source of vitamins and minerals, including vitamin C for immune support, vitamin K for bone health, and vitamin A for healthy vision. They are an excellent source of dietary fiber, which is important for digestive health. The fiber, potassium, and antioxidants in Brussels sprouts contribute to cardiovascular well-being. Some compounds found in Brussels sprouts, such as glucosinolates and kaempferol, have been associated with anti-inflammatory effects, and sulforaphane has been linked to potential cancer-fighting effects and is important for detoxification. Incorporating Brussels sprouts into your diet can support heart health, improve digestion, boost the immune system, and contribute to overall well-being.
2) Cabbage, also in the Brassica family is a low-calorie vegetable that contains vitamins C and K, as well as antioxidants and phytonutrients that can help reduce inflammation and protect against chronic diseases. Like Brussels sprouts, cabbage also contains dietary fiber to support digestive health and sulphoraphane to support detoxification processes. Try our Alkalinizing and Energizing Slaw recipe for a delicious side dish, or try a Sugar-Free Kimchi recipe using napa cabbage.
3) Citrus Fruits including oranges, grapefruits, lemons, limes, and tangerines, are renowned for their high vitamin C content. Vitamin C is a powerful antioxidant that supports the immune system, helps the body absorb iron, and promotes skin health through the promotion of collagen synthesis. It also helps stimulate the production of white blood cells and enhances the body’s ability to fight infection and illness. Citrus fruits also contain flavonoids, carotenoids, and ascorbic acid, antioxidants that play a crucial role in neutralizing free radicals to help reduce inflammation and lower the risk of chronic disease. The fiber, potassium, and antioxidants in citrus fruits support heart health. Potassium helps regulate blood pressure, while fiber can help lower cholesterol levels. The high water content in citrus fruit contributes to hydration, which supports various bodily functions.
Citrus fruits can be enjoyed in a variety of ways, including fresh, juiced, or as a flavorful addition to salads, desserts, and main dishes. Check out our Pineapple-Ginger-Citrus Immune Shot recipe.
4) Cranberries: Known for their tart flavor, cranberries are rich in antioxidants and vitamin C. They contain compounds called proanthocyanidins that may help prevent bacteria, such as E. coli, from adhering to the walls of the urinary tract, reducing the risk of infection. The antioxidants and vitamin C in cranberries help neutralize free radicals in the body, reducing oxidative stress and inflammation, which contributes to cardiovascular health, immune support, collagen synthesis, and cancer prevention.
While cranberries are commonly consumed as juice, they can also be used in a variety of culinary applications, such as sauces, relishes, baked goods, salads, and more. Try our delicious and healthy Date-Sweetened Cranberry Sauce with your holiday meals!
5) Kale: Another valuable member of the brassica family, kale, a dark green leafy vegetable is a nutrient powerhouse that is particularly high in vitamins A, C, and K. Vitamin K is crucial for blood clotting and bone health. Kale also provides important minerals such as manganese, potassium, calcium, and magnesium that play a role in bone health, muscle function, and overall well-being. Kale is rich in fiber and contains compounds that may help lower cholesterol levels, contributing to heart health, and is also rich in antioxidants that help combat oxidative stress in the body, reducing inflammation and lowering the risk of chronic disease.
Kale is low in calories but high in volume, making it a nutrient-dense and satisfying food. Whether you enjoy it raw in salads, cooked on the stove, or blended into a smoothie, kale is a great choice to add to this winter’s diet. Check out our Kale and Clementine Salad recipe for a hydrating and healthy side dish.
6. Lentils are an excellent source of plant-based protein, making them an important staple for vegetarians and vegans. Protein is essential for building and repairing tissues, and lentils provide a high-quality protein with a good balance of amino acids. Lentils are packed with essential nutrients, including iron, potassium, magnesium, zinc, folate, and B-vitamins. They are also rich in dietary fiber, both soluble and insoluble, which supports digestive health. The fiber and complex carbohydrates in lentils help regulate blood sugar levels. Lentils are naturally low in fat, providing a good source of energy without contributing to excessive calorie intake. They contain various antioxidants, including polyphenols and flavonoids, which help neutralize free radicals and reduce oxidative stress in the body. Finally, lentils contain bioactive compounds, such as lectins and phytates, which have been studied for their potential anti-cancer and anti-inflammatory properties. Lentils are versatile and can be incorporated into a wide range of dishes, including soups, stews, salads, curries, and even as a meat substitute in various recipes. Try our Lentil Stew with Herbs and Spices for a warming winter meal.
7) Nuts: Almonds, walnuts, pine nuts and pistachios are good sources of healthy fats, protein, and various vitamins and minerals. They provide a good source of vitamin E, magnesium, potassium, phosphorus, and B vitamins. Nuts are high in monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, which are associated with lowered bad cholesterol (LDL) levels and improved overall heart health. The omega-3 fatty acids, found in certain nuts like walnuts, are associated with cognitive function and may contribute to brain health. Nuts also contain antioxidants that can help protect the brain and body from oxidative stress. Some nuts, such as almonds and cashews, provide calcium and magnesium, which are essential for maintaining strong and healthy bones. Nuts are a convenient and portable snack that requires no preparation. They can be easily incorporated into a variety of dishes, salads, yogurt, or enjoyed on their own. Try our Delicious Oil-Free Vegan Green Bean Almondine recipe, Heart-Healthy Fruit and Nut Clusters, or our Chocolate-Coconut Energy Bites (with almonds) to add nuts to your diet.
8) Pomegranate seeds are not only delicious but also packed with antioxidants like ellagic acid, punicalagin and anthocyanin, vitamins C and K, and dietary fiber. Pomegranate juice contains polyphenolic compounds called ellagitannins, that have demonstrated prebiotic effects in the intestinal tract. Pomegranate has high fiber, and has pro-repair and anti-inflammatory Coupled with its own vitamin C content, it supports cardiovascular, immune and even skin health Read more about pomegranates in our earlier blog post, and try our recommended Tangy Sweet Pomegranate Sauce.
9) Sweet Potatoes are an excellent source of essential nutrients, including beta-carotene, vitamin A, vitamin C, manganese, and potassium. They are loaded with antioxidants that help protect the body from free radicals, thereby reducing inflammation and lowering the risk of chronic disease. The combination of vitamins A and C contributes to a healthy immune system. Vitamin A is also essential for maintaining the integrity of the skin and mucous membranes, which act as barriers to infections. The natural sugars in sweet potatoes are released slowly into the bloodstream, helping stabilize blood sugar levels. Sweet potatoes are also a good source of dietary fiber, which supports digestive health and helps provide a sense of fullness. Try yams and other similar tuberstoo for variety.
When incorporating sweet potatoes into your diet, consider consuming them with the skin, as a significant portion of the nutrients and fiber is found in or just beneath the skin. Whether enjoyed as a side dish, main course, or snack, sweet potatoes are a flavorful and nutritious choice that can contribute to a well-balanced and healthful diet. Check out our vegan sweet potato hash recipe, or our veggie stuffed sweet potato recipe.
10) Winter Squash varieties, such as delicato, butternut, acorn, and spaghetti squash, are packed with essential vitamins and minerals. They are particularly high in vitamins A, C, and E, as well as potassium, folate, and fiber. These nutrients support immune health, heart health, and digestive health. The vibrant orange and yellow colors of winter squash are indicative of the presence of antioxidants, including carotenoids, that help combat oxidative stress and inflammation in the body.
Winter squash is versatile and can be roasted, baked, steamed, mashed, or pureed. Additionally, its mild flavor makes it suitable for both sweet and savory dishes. As a seasonal choice, these vegetables bring a much-needed comforting and nutritious touch to winter meals. Try our Oven-Roasted Squash recipe or enjoy it in a Cozy Winter Squash Soup.
Navigating the winter months may seem challenging when it comes to maintaining a diet of whole and nutritious food. We assure you that it’s easier than you might imagine. During dark and cold days, please embrace our recommended array of winter superfoods. Embark on a journey of winter wellness and discover the ease and vitality of incorporating whole and healthy, organic or biodynamic food into your daily lives. Enjoy these nutritious and delicious superfoods this winter to get the nutrients you need to function at your best!
As Edith Sitwell said, “Winter is the time for comfort, for good food and warmth.”
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