Incorporate Winter Superfoods for Better Health

by Valerie Demetros

Winter can be a tough season for your health. The key is to enhance your diet with the right winter superfoods to boost your immunity and stay healthy.

Every year, it seems there is another superfood to include in your diet. Whether it’s kale, cauliflower or goji berries, there is no magical food to solve your health concerns. But certain seasonal foods pack more of a nutritional punch than others.

Superfoods usually refers to foods high in vitamins and minerals and rich in compounds like fiber and antioxidants. And adding these to your diet can be beneficial to your health.

If you’re ready to add some cold-weather superfoods, check out the list below and get cooking.

Winter squash, whether butternut, spaghetti or acorn, are all loaded with fiber, magnesium, beta carotene and vitamins C and B6.

Simply chop and toss in oil and spices and roast in the oven. Many winter squash, including pumpkins (not just for jack-o’-lanterns), can be made into luscious soups. Spaghetti squash can also be roasted with a bit of oil and salt, then shredded for a hearty pasta substitute with marinara.

Sweet potatoes are antioxidant-rich dynamos packed with potassium, beta-carotene and magnesium. They help with inflammation to heal your gut and help with weight loss.

Slice thin and toss with oil and spices, then air fry for healthy sweet potato fries.

Ginger has been used for centuries as a natural immune booster and digestive. Add fresh grated ginger to winter squash soup or toss in a stir-fry. You can also steep fresh ginger in hot water with honey and lemon for a soothing tea.

Fennel is a winter powerhouse filled with fiber, potassium, manganese, calcium, iron, magnesium, phosphorus and copper. It has a strong licorice flavor and is used as a digestive aid for heartburn and IBS.

All parts are edible. Eat the bulbs raw or braised, and cook the stalks and greens in soups, stuffing or broths.

Avocados not only taste great but are high in monounsaturated fats. A 2022 study published in the Journal of the American Heart Association found that higher avocado intake may be related to lower risk of cardiovascular disease.

Whether it’s avocado toast or guacamole, you are taking care of your heart.

Brussels sprouts, those popular mini cabbages, are chock full of vitamin C to boost your immune system and high in phytonutrients and glucosinolates to lower inflammation. Roast with olive oil, garlic and salt.

And don’t forget exercise — the perfect complement to support your immune system. Get out and take a walk while breathing in the crisp winter air.