Winter Superfoods To Add To Your Menu This Season

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-08-25 09:49

How to eat well in winter to replenish your energy and strengthen your immune system? This question concerns people who believe that health is much more than a matter of luck, but rather an individual responsibility. At this time of year, the body gets tired more easily and can burn out very quickly, so it needs the right fuel. To stay healthy, here are the 10 winter super foods to add to your menu!

What are super foods? What do you need to know?

The basic qualities of winter superfoods are linked to improved physical and mental health, increased stamina, strengthened immune defenses, and high energy levels. They are rich in essential nutrients, vitamins, minerals, antioxidants, enzymes and amino acids, and are also known to boost metabolism and burn calories. According to studies, they reduce the risk of cancer and cardiovascular disease. Not to be neglected either their benefits on the mind and cognitive functions.

What are the 10 winter superfoods to eat without moderation to get through the season

Here are the 10 winter superfoods to include in your seasonal diet to better combat winter fatigue and fill up with nutrients, vitamins and antioxidants!

Pears

All pear varieties are high in fiber. This is essential for maintaining a healthy heart and stable blood pressure and especially for facilitating intestinal transit. Consuming fiber helps the body to absorb vitamins and minerals from the diet while reducing the absorption of harmful substances. Pears are also rich in vitamins C, K and B9 - folic acid; in antioxidants (carotene, vitamin E and flavonoids) and minerals (potassium and copper). Pear is 85% water and contributes to the proper hydration of the body.

* Watch out for people with irritable bowel syndrome! Sorbitol in pears can cause gas and bloating above 10g per day (about two and a half pears). Fructose, on the other hand, can cause diarrhea if you ingest more than 50 g per day (about five pears).

Chia seeds

Chia seeds have pride of place in our list of 10 winter superfoods. And for good reason, they are particularly beneficial for health. Rich in fiber, omega-3 fatty acids (the highest level of all plant foods!), Minerals (calcium, iron, magnesium and zinc) and protein (4g of protein per 30g of seeds), highly concentrated in antioxidants, small seeds have it all. They are good for the heart and blood vessels, reduce the risk of osteoporosis and slow down the aging process. Chia seeds are very easy to incorporate into both sweet and savory recipes. They can be added to a winter smoothie, a bowl of porridge or even a pudding. Chia water is also a healthy drink proposition that deserves all your interest!

Avocado

Avocado is one of the most nutrient-dense foods. Full of monounsaturated fatty acids, the food helps to reduce bad cholesterol levels and soothe the feeling of hunger. It is therefore a valuable ally in the prevention of cardiovascular disease. Thanks to its high content of vitamin K, avocado reduces the risk of developing diabetes. In addition, it contains fiber for good digestion and is an excellent appetite suppressant. It contains lutein which makes it a good food for the eyesight. The food also contains vitamins C and E as well as magnesium and potassium.

The cabbage

If you're really trying to improve your diet, adding cabbage to your meal plan is a good place to start. Did you know that a cup of shredded raw cabbage contains 190% of the recommended daily amount of vitamin C? Thanks to this high content and the content of carotenoids (beta-carotene, lutein and zeaxanthin), cabbage strengthens immunity and helps the body fight against viruses and bacteria. In addition, thanks to vitamin K and carotenoids, the vegetable helps limit premature aging while keeping the brain healthy. It is a good source of potassium, a mineral essential for the general health of the body. This is essential to prevent hypertension and reduce the risk of kidney stones. According to the varieties,cabbage provides various vitamins of the B group which are essential for the functioning of the brain, nervous system, energy production etc.

Citrus fruits

Citrus fruits are a must to add to your winter menu to alleviate the drop in energy and provide you with plenty of vitamins, especially vitamin C. This promotes the elimination of toxins and helps fight against free radicals that cause skin aging. Vitamin C is used by the body for several functions, one of the main ones being the production of collagen. The latter is essential for the human body because it contributes to the formation of the connective tissue of the skin, bones and ligaments. Vitamin C also promotes the formation of red blood cells, the absorption of iron by the body and the maintenance of the immune system.

The grenade

Pomegranate is touted as the most powerful antioxidant among all fruits. It is an excellent source of vitamins C, B5 and B6 and copper. Several studies have confirmed its cardiovascular properties, its virtues against certain cancers (prostate, colon and breast), its effects on neurological disorders. Pomegranate has powerful anti-inflammatory properties and according to preliminary research, it is also believed to have antibacterial and antiviral effects. When the fruit is eaten regularly, it could prevent heart attacks and strokes and lower blood pressure.

Brussels sprouts

Our list of winter superfoods continues with Brussels sprouts having an impressive nutritional profile. Rich in vitamin C and antioxidants, the little vegetable stimulates the immune system and slows down cellular aging. Vitamin K and the potassium it contains play an essential role in blood clotting, the prevention of cardiovascular diseases and the functioning of muscles and kidneys. Its richness in folic acid makes it a key food on the menu of pregnant women. The calcium in the vegetable is beneficial for the heart and helps maintain good bone and dental health. Beta-carotenes contribute to retinal health and good cell growth.

The blueberries

Blueberries are among the antioxidants that help the body fight free radicals. These are the flavonoids in question. These also help prevent cardiovascular disease and certain cancers as well as various chronic diseases. Small berries are a source of vitamin C, potassium and fiber. According to studies, blueberries may also help prevent neurodegenerative diseases and decline in cognitive functions. It is also believed that the flavonoids in blueberries may have a preventive effect against urinary tract infections. A study shows that consuming 200g of these small berries per day could reduce systolic blood pressure and vascular function.

Beet

Beets are packed with nutrients and health benefits. It is antioxidant, rich in vitamin C, dietary fiber and important minerals, such as potassium, manganese and folic acid. The potassium present in the root vegetable helps lower blood pressure, while the antioxidants protect against free radicals. Fiber, on the other hand, lowers cholesterol and triglycerides. All this arsenal preserves the health of the heart. Betanin, the pigment to which beets owe their color, promotes the destruction of cancer cells. Beet juice improves athletic performance. Beets also help detoxify by purifying the blood and liver. The leaves of the root vegetable can also be eaten. So much the better, because they contain more iron than spinach,as well as magnesium, potassium, copper, manganese, vitamins A, B6 and C, calcium and dietary fiber. Their carotenoid content protects the eyes by filtering blue light and blocking free radicals. In addition, they contain 400 micrograms of vitamin K per 100 g. So, be careful in case of anticoagulant treatment.

Garlic

To wrap up our list of 10 winter superfoods, there's only one food left to mention: garlic. Winter is the perfect time to refuel. To make the most of its virtues, it is advisable to consume it raw. Its main compound, allicin, is an excellent health ally. In addition to being a source of antioxidants, thanks to its antiviral, antimicrobial and antifungal properties, it protects the immune system. For your information, garlic contains different antioxidant compounds that protect the body from free radicals. The latter are involved in the development of certain cancers, cardiovascular diseases and cellular aging. One bulb of garlic per day is a good source of nutrients such as: manganese, vitamin B6, phosphorus, iron, copper, selenium and vitamin C. A true natural antibiotic, garlic has proven to be an effective treatment for candidiasis, colitis, urinary tract infections, bronchitis and pneumonia.