Winter Superfoods: Stay healthy in winter!

When the cooler months come, we lose more than a few hours of daylight and we will miss blueberries and tomatoes. We all feel the pain of mourning the loss of our favorite summer superfoods, but what will we miss? We also have some good news: The cold season is also full of superfoods, and winter superfoods are just waiting to be processed into your favorite cold-weather recipes. 

A superfood?

There is no official definition, but they are superfoods and they are a good source of protein, fiber, vitamins, and minerals as well as fiber and protein. 

I never thought I’d cook kale, but you could call it a superfood, rather than a leafy green vegetable. According to dietitian and author of “Superfoods: A Guide to Healthy Eating,” the term is a marketing buzzword that encourages consumers to embrace the idea of eating these foods. 

That’s not to say superfoods don’t deliver on what they promise – they do, but not all do. These foods are promoted as “superfood stars” because they provide abundant vitamins, minerals, and antioxidant properties, are associated with disease prevention, and have multiple health benefits, “she told me. 

How and when to consume them?

If you want to maximize the power of superfoods, it’s as simple as shopping during the season. If you assume that all superfood products must be easily found outside specialty stores, then that is simply not the case. 

The longer these products are on the shelf, the more nutrients and antioxidants can decrease, “says Shapiro. It seems that the nutrient density of a product is dramatically affected by temperature, humidity, and other factors, as well as the amount of humidity in the air. 

What should we eat?

The following 17 winter superfoods are in season and are just waiting to share their health benefits with you on the grocery shelf. If you know what this superfood is and why you should buy it, go after it now. Acorn and butternut grab them because they are the “superfood” for winter, but there are a number of healthy “winter supernuts” that we should all buy. 

Winter Squash

In addition, consumption can help to lower blood pressure and cholesterol levels, and it is also super easy to prepare. This type of winter pumpkin is abundant in early autumn and winter, so roast it in the oven as a spicy side dish or use the roasted vegetables in smooth, velvety butternut and cinnamon-flavored pumpkin soup. Winter pumpkin contains a high proportion of antioxidants, fiber, vitamins, minerals, and minerals as well as antioxidants and vitamins B12 and B13. 


If you are looking for a natural way to fight and recover from the many nasty viruses that circulate in winter, then you should look no further than ginger. While Shapiro says ginger has been used for centuries to improve digestion, soothe the agitated stomach and strengthen the immune system, that quest doesn’t end there. 

Ginger is quite strong in flavor, but a little goes a long way, and it goes with a variety of Asian dishes that are inspired, such as fresh ginger tea soaked in hot water. The fresh roots are probably the most common ginger harvested in the winter months, but it is often available all year round. 


Kale is here to save the day as one of the most versatile winter superfoods, and it’s low in calories. Reuven says potassium can lower blood pressure by removing excess sodium from the body. In fact, increasing potassium intake can be as important as reducing sodium intake to lower blood pressure. 

Pregnant women should also be aware that kale is rich in nutrients that contribute to the formation of the neural tube. 

Citrus Fruits

The cold flowering plant reaches its peak mainly in autumn and winter, but also in the spring and summer months, as well as in summer and autumn. 

The navel of a blood orange is ripe in the coldest and snowiest months of the year. Citrus fruits are rich in vitamin C, making them a good choice for the winter months when the cold and flu season begins, “explains Shapiro. If you add more kale to your diet, make kale chips, cut it out of salads or swap it for spinach in soups. It is a plant-based chemical that can lower the risk of cancer, according to the American Cancer Society (ACS). 

Mix the flesh of orange into smoothies, add lemon wedges to afternoon tea or mix to a grapefruit salad. Betcha did not know that apples are such a great source of vitamin C, but Rueven says that providing sufficient vitamin C is one of the most important components of a healthy diet in the winter months and that they also contain soluble fiber, which has been shown to help lower cholesterol. 


We know that winter is not the season of fruits and veggies! However, these winter superfoods provide the right dose of vitamins in nutrients. Be sure to have them on your menu. Be sure to combine them with a workout in Central Park!