The Best Superfoods For Winter


‘Superfood’ is the name given to food with strong nutritional qualities that you can only benefit from if you eat the food in its entirety. In the case of winter superfoods, it is their vitamin C, antioxidant and unsaturated fat contents known to help boost immunity and fight an infection that places them in the superfood category.

Aim to include as many of the following superfoods in your diet each day to give your body the immune boost to get you through the chilly months. And if all else fails, make yourself a steaming pot of vegetable soup with a bit of chilli and garlic to boost your immunity and stave off a runny nose.


The Best Superfoods For Winter


10. Broccoli


This beautiful vegetable is exceptionally high in antioxidants and several vitamins and minerals. Broccoli is very high in vitamin C, fibre, beta-carotene, folate, and potassium. It also benefits your dry and flaky winter skin.

Vitamin C stimulates collagen production to keep the skin healthy, while vitamin A protects the skin cell membranes and prevents skin damage due to sun exposure.

Plus, with just 15 to 25 calories per serving, you do not have to worry about increasing your waistline during the winter months. Add broccoli to as many vegetable dishes and stir-fries as you can. For some extra flavour, try steamed or baked broccoli. Broccoli soup is also liked by many.


9. Avocados

Ripen avocados next to bananas
Ripen avocados next to bananas

Chilly winter days are the best time to enjoy the creamy fruit avocado. Avocados have a lot to offer – vitamins A, C, and E and folic acid, magnesium, and potassium. In addition, the heart-healthy monounsaturated fats allow you to absorb more nutrients from other foods.

The monounsaturated fats also help the epidermal layer of your skin retain moisture, thus preventing dry skin. Eating this fruit also reduces the appearance of fine lines and wrinkles and improves your skin tone. It also enhances the production of collagen, which maintains your skin’s elasticity and firmness.


8. Pomegranates


One of the world’s oldest fruits, pomegranates are packed with antioxidants, such as polyphenols, tannins, flavonoids, and anthocyanins, that will help keep you healthy and strong during the winter.

They also have anti-inflammatory properties that help block enzymes known to damage joints and cause pain and stiffness. This is especially helpful for people with arthritis.

Pomegranates also offer anti-aging benefits for your skin to keep it supple, smooth and younger-looking. In addition, due to its vitamin C content, the fruit promotes collagen formation, which helps delay skin sagging and wrinkling.

Plus, being relatively low in calories, pomegranates can be enjoyed by anyone watching their weight. You can add this tart fruit to cocktails, juices, smoothies, and salads. You can even snack on the seeds.


7. Almonds

7 Benefits of Almond Milk
7 Benefits of Almond Milk

Munching a bowl of nuts, especially roasted almonds, on a cold wintry afternoon is preferred by many. Almonds are one of the best foods to keep you healthy during the winter. These tiny nuts are packed with antioxidants that can do wonders for your health by fighting free radicals that can weaken your immunity.

Munching a bowl of nuts, especially roasted almonds, on a cold wintry afternoon is preferred by many. Almonds are one of the best foods to keep you healthy during the winter. These tiny nuts are packed with antioxidants that can do wonders for your health by fighting free radicals that can weaken your immunity.

  • You can eat 15 to 20 almonds daily as a healthy and tasty snack. However, as almonds are high in monounsaturated fats and calories, you must not eat them in excess.
  • Before taking a bath, massage your body with almond oil to enjoy a remarkably glowing and radiant complexion.


6. Turmeric


Turmeric has one of the highest antioxidant levels, and this spice is a must during the winter months. In addition, it can provide a boost to the immune system when taken regularly.

Turmeric also offers many benefits to people suffering from joint pain during the winter days due to its anti-inflammatory and antioxidant properties. In addition, it helps fight free radicals that damage the skin and make it lose its glow and elasticity.

Adding turmeric to a glass of milk makes a healthy drink. Warm turmeric milk is a popular home remedy for coughs, congestion, colds, and flu. It is especially effective against dry coughs.

To make turmeric milk:

  1. Heat 1 cup of milk on the stove.
  2. When the milk is warm, add ½ teaspoon of turmeric powder. Stir slowly to dissolve any lumps.
  3. Add 1 to 2 teaspoons of ginger root, two cloves, and one cardamom.
  4. Allow it to simmer for a few minutes.
  5. Pour the milk through a fine sieve and enjoy it while still warm.


5. Ginger


When it comes to warm beverages during the winter season, you cannot ignore soothing ginger tea. The antioxidant-rich ginger is a great way to boost your immune system by reducing free radicals in the body. Ginger also increases blood circulation in the body, which is vital for optimum health.

Ginger works as an effective antibiotic at the onset of a cold or the flu. It also reduces inflammation and arthritis symptoms that get worse during the winter months.

Ginger also helps improve digestion and supports smooth and flawless skin. In addition, ginger helps normalize sugar levels, which otherwise can affect your ability to lose weight or eat healthy food.

Aim to drink 2 or 3 cups of ginger tea daily.

  1. Put one tablespoon of ginger slices and 2 cups of water in a small pot.
  2. Bring the water to a boil over high heat.
  3. Reduce the heat, cover and simmer for 10 minutes.
  4. Strain and add a little honey. You can also add one teaspoon of freshly squeezed lemon juice to improve the taste.


4. Eggs

Whole Eggs
Whole Eggs

Eating whole eggs during the winter months is vital. The yolk contains over 90 percent of an egg’s calcium and iron, and the white contains almost half the egg’s protein. In addition, eggs have proper proportions of all nine essential amino acids required by the body.

The body uses protein as fuel to make antibodies that attack foreign invaders and prevent infections.
Plus, having eggs for breakfast will help you maintain a healthy body weight because eggs make you feel fuller in addition to providing energy.

The protein in eggs provides sustained energy, as it does not simply cause a surge in your blood sugar levels that result in a “crash” later. One little egg is also packed with several vitamins essential to your health, such as vitamins B2, B12, A and E. Eggs are packed with iron, zinc, and phosphorus –three essential minerals vital for your body.


3. Beetroots

freshly sliced beetroot on a wooden surface

Bright red beetroots and their green leaves add colour to your winter salad or soup dish and help you remain healthy.

Beetroots are packed with beneficial phytochemicals and antioxidants that protect the immune system by fighting off free radicals that harm healthy cells and their DNA.

This root vegetable also fuels white blood cells so that they can attack nasty bugs in your gut to help good bacteria thrive in the body.

Even the green leafy tops are rich in vitamin C, beta-carotene, calcium, iron and magnesium. You can eat this bright, sweet root vegetable baked, steamed or pickled. Beetroot salad and soup are also famous.


2. Carrots


While sitting under a blanket, munching on a sweet carrot or sipping hot carrot soup is something that many like to do. Carrots are one of the must-have superfoods in the winter season.

This root vegetable contains high amounts of beta-carotene, which the body converts into vitamin A. Vitamin A strengthens the immune system, helping to protect against infection and reduce the risk and duration of respiratory problems by keeping the lungs healthy.

Plus, carrots keep the skin healthy, glowing, and vibrant during winter. Vitamin A and various other antioxidants help repair damaged skin tissue. It also helps keep the skin moisturized and prevents dryness and flaky skin.


1. Oranges


Oranges are one of winter’s best citrus fruits. They contain high levels of vitamin C, an antioxidant that several immune system cells require to perform their tasks, especially phagocytes and T-cells.

Eating an orange daily will reduce the risk of vitamin C deficiency, resulting in a reduced resistance against specific pathogens.

Their potassium helps protect your skin against harmful ultraviolet (UV) sun rays. The amino acids in them also benefit your skin.