Uncover the Winter Superfood Everyone is Raving About
“Affiliate links may be present in this article.” As we embrace the cozy season ahead, why not seize the opportunity to indulge in some of the finest winter superfoods that not only nourish but also delight the taste buds? “Winter often gets a bad reputation, but this season boasts numerous nutritional powerhouses that can make the colder months both nutritious and delicious,” shares Jaclyn London, R.D., a nutrition consultant, podcast host, and author of Dressing on the Side (& Other Diet Myths Debunked). When produce reaches its peak ripeness, its flavor and nutrient content are at their prime. Incorporating more of these seasonal favorites into your diet not only supports overall health but also helps boost immunity during the flu season. London recommends stocking up on your preferred superfoods while exploring new or locally sourced options to diversify your nutrient intake.
Kiwi
Indulge in the sweet, juicy goodness of kiwi, a super-fruit that is rich in antioxidants, potassium, vitamin E, folate, and fiber. The Sungold variety, with its yellow-hued flesh, offers three times the vitamin C content of an orange. Kiwi’s unique enzyme composition may benefit digestive health by aiding in protein breakdown. Beyond snacking, kiwi can be a delightful addition to smoothies, yogurt bowls, salads, or fruit pies.
Pumpkin
Pumpkins are not just for carving – they are brimming with fiber, carotenoids, vitamin C, and phytonutrients with antioxidant properties. Research published in The BMJ indicates that higher levels of vitamin C and carotenoids are linked to a reduced risk of type 2 diabetes. Don’t discard pumpkin seeds; roast them for a crunchy snack rich in immune-boosting zinc and selenium.
Beets
An essential winter superfood, beets are a powerhouse of immune-boosting nutrients such as vitamin C, zinc, and betalains – compounds with potent antioxidant properties. Joy Bauer, RDN, author of Joy Bauer’s Superfood!, recommends utilizing the entire beet plant, including the stems and leaves. These parts are rich in vitamins K and A, calcium, and potassium. From sautéing beet greens to blending the root in smoothies, there are countless ways to enjoy this versatile vegetable.
Brussels Sprouts
Rich in fiber and vitamin C, Brussels sprouts are a must-have during the cold season. These miniature cabbages also contain phytonutrients that support immunity. Roast or sauté Brussels sprouts for a tasty and nutritious side dish.
Brussels sprouts contain vitamins C and K, along with glucosinolates that can be converted into cancer-fighting compounds. They are also a good source of fiber. Instead of just roasting them, consider adding shredded or raw Brussels sprouts to your salad for a crunchy texture.
Blood oranges are rich in antioxidants, particularly anthocyanins, which may lower the risk of chronic diseases like heart disease. Any variety of oranges, including Cara Cara, naval, or clementines, can provide these benefits.
Sweet potatoes are high in fiber, magnesium, and potassium, which can help with constipation and promote muscle contraction. They also support eye health and contribute to blood pressure regulation.
Kale and collard greens are excellent for heart health due to their high nitrate content, which helps heal blood vessels and maintain healthy blood pressure. These leafy greens also provide vitamins C and K, essential for bone density and blood clotting.
Avocados are packed with monounsaturated fats that lower LDL cholesterol and support heart health. They also contain vitamins C and E, which can help protect against cataracts and vision diseases. The fiber and healthy fats in avocados promote satiety and act as a natural diuretic due to their high potassium content.
Pineapple is beneficial for increasing protein intake to build and maintain muscle mass. This tropical fruit can be a great addition to your diet for its unique taste and nutritional benefits.
Incorporated in pineapple is a digestive enzyme known as bromelain, which serves to amplify the absorption of protein and assists in breaking down protein within the gastrointestinal tract for efficient utilization. Bonnie Taub-Dix, R.D.N., the author of “Read It Before You Eat It—Taking You from Label to Table,” underscores that bromelain has the dual benefit of diminishing exercise-induced muscle damage and inflammation to facilitate swifter recovery. Moreover, pineapple offers advantages for joint and skin health due to its vitamin C content, a key component in the body’s collagen production process.
Jicama, a crunchy vegetable reminiscent of a hybrid between an apple and a potato, boasts a wealth of nutrients beneficial for heart health, notes Bauer. Rich in fiber, jicama aids in maintaining stable blood sugar levels, while its potassium content supports optimal blood pressure. Bauer further highlights the presence of iron in jicama, emphasizing the potential association between iron deficiency and a heightened risk of heart disease. Whether consumed as sticks dipped in favorite sauces or roasted to create delectable fries in the oven or air fryer, jicama offers a versatile and nutritious addition to one’s diet.
Grapefruit, well-known for its vitamin C content and antioxidant properties typical of citrus fruits, also stands out as a valuable source of dietary fiber, particularly pectin, renowned for its potential in alleviating constipation. Elizabeth Shaw, M.S., R.D.N., an expert in nutrition and the creator of ShawSimpleSwaps.com, points out that grapefruit contains naringenin, a flavanol believed to contribute to relief from constipation by expediting food transit through the digestive system.
Root vegetables like carrots shine during the winter season for both their popularity and nutritional value. Carrots, a staple favorite, are rich in vitamin A and lutein+zeaxanthin, essential nutrients pivotal for maintaining optimal vision health and warding off chronic eye conditions like age-related macular degeneration. London highlights the role of vitamin A in rhodopsin production, a crucial pigment in the retina crucial for low-light and night vision. Additionally, carrots supply nutrients that promote healthy skin. The greens of carrots should not be overlooked, as they hold equal nutritional value. They can be sautéed similar to other leafy greens or transformed into a vibrant carrot-infused green pesto.
Delve into a world of health and nourishment with these tantalizing winter fruits and vegetables, each brimming with unique benefits for your well-being and vitality.
