Superfoods are nutrient-rich foods, meaning they’re high in vitamins, minerals, and antioxidants. While you can find most superfoods in supermarkets all year round, they’re especially nutritious and beneficial when in season. This is usually due to locally sourced foods, meaning they’re as fresh as possible and often organic.
While your nutritional needs won’t change much from season to season, the wintertime does call for more immune-boosting foods to help your body recover quickly from the common viruses that go around during the holidays. Below are the top 10 winter superfoods your family should be eating to boost the immune system and stay healthy:
1. Broccoli
Broccoli is exceptionally high in antioxidants and fiber, vitamins C and K, iron, and potassium — which makes them a favored vegetable among nutritionists and dietitians alike. It’s also super versatile as you can eat it in a variety of ways, including raw, sauteed, stir-fried, and steamed, so you’ll always find a way to cook it to make it go down easier if it’s not a family favorite.
2. Carrots
Carrots are always a good idea, and just as with broccoli, you can cook carrots in various ways to bring out their delicious flavor that complements any meal. They’re especially good raw, which is the best way to eat them for the most nutrition.
Carrots are chock full of beta-carotene, which is the precursor to vitamin A, meaning it converts into vitamin A in the body. They’re also an excellent source of calcium, iron, biotin, vitamins K and B6, and potassium — and all it takes is consuming one whole carrot to reap the benefits.
3. Citrus Fruits
Oranges, clementines, mandarins, tangerines, grapefruit, and lemons are all associated with summertime. However, they often reach their peak during December and January, making them the perfect winter superfoods. As you already know, oranges and their related fruits are rich in vitamin C, which is very important for immune health.
However, these citrus fruits are also rich in magnesium, copper, riboflavin, calcium, thiamin, niacin, B vitamins, phosphorus, potassium, folate, and fiber — making them healthy powerhouses for the entire body.
4. Sweet Potatoes
Sweet potatoes are in season from August to November, so they still carry over to the winter superfoods category. Sweet potatoes provide vitamin A, magnesium, B vitamins, vitamin C, iron, calcium, and thiamin. While these vitamins and minerals are great for supporting immune health, they also promote a healthy gut and brain, among other things, making them the best kind of potato you can eat.
They’re also versatile, as you can enjoy them as (baked) fries, in stews, and gently heated with a bit of cinnamon.
5. Turnips
Turnips contain glucosinolates which may work to prevent certain types of cancer, including breast and prostate cancers. Turnips are also full of lutein, an essential antioxidant for eye health. Since they’re a non-starchy vegetable, they also won’t spike your blood sugar levels. They will also help you feel fuller for longer.
The fiber content in these superfood vegetables also promotes regularity, and they contain anthocyanins and sulfur compounds proven to reduce liver toxicity — which is good if you like to have more cocktails than usual around the holidays.
6. Beetroot
Beetroot (or beets) is another winter gem packed with many of the essential nutrients mentioned above, including potassium and iron. They’re well known for supporting healthy blood flow and blood pressure, and they also contain nitric oxide, which is good news if you’re looking to improve your athletic performance.
7. Horseradish
Horseradish is a cruciferous vegetable, just like broccoli and cabbage. While horseradish contains much of the beneficial nutrients most winter superfoods have, it also contains zinc and manganese, as well as natural antibacterial and anti-cancer properties. While many people grate horseradish and add it to condiments or blend it into a creamy dip, you can also chop it up or slice it and add it to salads and meat dishes.
8. Lean Red Meat
While you want to refrain from eating too much red meat, incorporating red meat into your winter diet from time to time can be incredibly beneficial, as long as it’s lean. Lean red meat is nutrient-dense, making for a great source of iron, zinc, and vitamin B12 — which are all necessary for optimal energy production and immune system strength. Best of all, you can cook lean red meat in a variety of ways and pair it with a number of vegetables, sauces, and grains for a well-balanced meal.
9. Walnuts
Walnuts contain the essential fatty acid omega-3, hence the reason why many people consider walnuts brain food. Its omega-3 improves mood and rescues depression more than any other nut. Walnuts also contain vitamin E, an essential antioxidant that research shows reduces the risk of cognitive decline.
You can eat walnuts alone or in addition to salads and encrusted meats, making them yet another versatile winter superfood.
10. Oats
While eggs are the typical go-to breakfast ingredient for most people, oats are one of the best ways to start your day as they’re low on the glycemic index, so they won’t spike your blood sugar. They’ll also provide you with a substantial amount of the necessary soluble fiber your digestive tract, cholesterol levels, and heart will thank you for.
Oats are also high in many essential vitamins and minerals, and it’s best to opt for steel-cut or rolled oats — not the instant kind — for the most benefits.