Healthy Superfoods: Tasty, Healthy, and Nutritious!

The trend of the healthy superfoods is as huge as it can get. We keep hearing of new and new ways to provide vitamins and nutrients. These healthy superfoods are proven to to just that!


The apple season begins at the end of summer and often lasts well into late autumn or early winter, depending on where you live. 

They contain large amounts of fiber and phytonutrients, and Rueven recommends eating the peel of an apple, as they contain a large amount of fiber, phytonutrients, and antioxidants.

Brussels Sprouts

Brussels sprouts are one of the most popular vegetables for a healthy diet in winter, Shapiro says. These mini cruciferous vegetables contain many vitamins, minerals, and minerals such as calcium, magnesium, iron, and zinc. A popular snack is a good source of protein, calcium, and vitamins B12 and B13, according to the US Department of Agriculture. 


There is no denying that the peak season is autumn and early spring, but the fennel is a winter powerhouse. It has an excellent nutrient profile, which includes high amounts of fiber, phytonutrients, and antioxidants, as well as calcium, magnesium, iron, zinc, and potassium, Shapiro says. 

All parts of the fennel plant are edible, but the peak season is from October to December, and the stems of these vegetables can be cooked in soups, fillings, and broth. You can eat the onions raw or braised or braise them in a broth with a little olive oil, garlic, salt, and pepper. Sweet potatoes are a great source of fiber, calcium, magnesium, iron, zinc, and potassium, and also contain many antioxidants that fight free radical damage and inflammation, Rueven says. Once the strong licorice flavor (or “fennel,” for puns) is digested, it can also be used as a digestive aid and helps with heartburn and IBS. 

Sweet Potatoes

If you are bored with dicing sweet potatoes, you can add them to soups and chilies to bake them, which is an easy and delicious way to finish a meal. If you are adventurous, try sweet potato toast for breakfast or if you are bored with baking. 


They taste a little milder than their onion relatives and go well with most dishes, but are out of season until October. Rueven loves leeks and says half of Americans have a deficiency that can lead to anxiety and irritability. Leeks are excellent in carbonated leek soups, but also in salads and as a side dish to a hearty meal. 

Most root vegetables, including parsnips, are in season from autumn to early spring, but taste great with carrots and can be exchanged for carrots in many recipes.


Parsnips are a root vegetable that, according to the US Food and Drug Administration (FDA), provides valuable digestive benefits and improves the absorption of fiber and folic acid, which can help build brain cells. Try soups and stews while cooking with potatoes or roasting other winter vegetables on a baking tray. 


Pomegranate is a good source of polyphenols, says Shapiro, which is known to improve heart health, fight infections, and improve memory. Harvesting the seeds of Pomesapples is a kind of obligation, but it’s worth it, she says. They taste very good in recipes and are easy to find from September to February. 


Further studies are needed to determine the relationship between cruciferous vegetables and cancer, but the available research is promising. Broccoli and apples are a surprising source of vitamin C, and one cup covers more than 100% of your daily needs, Rueven says, so try sprinkling them on salads or tossing them into yogurt smoothies or chia seed puddings. Studies have shown that these compounds can protect against cancer, and some also point to the potential benefits of broccoli in combating it. You can also puree it into cheesy, creamy soups, stew it as a last-minute side dish or combine it with beef to make a savory, low-fat, high-protein beef stew, she says. 

Broccoli is in high season from October to April, but between October and February, you can add persimmon to salads or even reserve it for a sweet dinner, advises Rueven. This winter is incredibly nutritious and dense and a great source of vitamin A, which is important for immune function and eye health. Khakis contain about half of your daily vitamin requirement, she explains, as well as vitamin B12, calcium, iron, magnesium, potassium, and zinc. 

Always tend to have these healthy superfoods on your menu! They are a great source of nutrients, vitamins, and are a perfect replacement of modern junk food!

Yet, nothing can replace working out in Central Park! And these foods are excellent for your winter meal!