7 SUPERFOODS TO SEE YOU THROUGH THE WINTER

NUTRITIOUS & DELICIOUS WINTER FOODS 

It’s the beginning of a New Year and in honor of MENU MONDAY we’re discussing 7 great foods to keep you happy and healthy all winter long. In fact, we’re going to be discussing 7 SUPERFOODS that thrive during the winter months and are always available and affordable.

And while we may not have access to wonderful fresh tomatoes, sweet corn on the cob, or summer peaches, we do have some great cold weather alternatives.

So, first let’s clear one thing up. What exactly is a superfood? Well, according to Amy Shapiro, a registered dietitian and the founder of Real Nutrition, “a food is promoted to superfood status when it delivers ample amounts of vitamins and minerals with antioxidant power, is linked to the prevention of a disease, or is thought to offer several health benefits.”

Now add to this the common sense approach which simply states that a superfood is one that is:

• Cheaper because it’s abundant;
• More nutritious because it’s in season;
• Environmentally friendly because most seasonal produce is locally sourced;
• Fresher because it’s harvested at the peak of ripeness and sold immediately.

Keeping all this in mind, here are some of the best choices of superfoods to grace your table and complement your diet this winter.

AVOCADO

The avocado makes our list of health enriching foods every time. This delicious and nutritious choice is in season all year long. It’s packed with the healthy fat of omega 3s and vitamins B, C, E and K. It also offers folate, magnesium, potassium and riboflavin to lower cholesterol, protect against heart disease, increase energy, and improve digestion. Add them to your favorite salad, use them to whip up some guacamole or eat one plain as an afternoon snack.

SWEET POTATO

This particular type of potato is loaded with cancer-fighting antioxidants that guard against free radicals and inflammation. They are rich in fiber, minerals and vitamins that aid digestion, improve brain function, and protect our eyes and vision. This weight-friendly veggie is great in a souffle, soup or all by itself as the perfect side dish.

BROCCOLI

A member of the cabbage family, this dark green beauty is an excellent source of vitamin C, A and K. It contains plenty of fiber, potassium and selenium, which regulate weight and digestion, protect vision and help protect against cancer. Because it can be eaten cooked or raw, it makes a perfect on-the-go snack.

CITRUS FRUIT

Fortunately, there are so many citrus fruits that are available all year long. They are packed with vitamin C, which is great for fighting cold weather flus and viruses. Oranges, lemons, and grapefruits also contain a multitude of minerals and plant-based phytochemicals that may help prevent cancer. Add them to your breakfast cereal, use them in a smoothie, use them as garnish for your afternoon tea. They’re all delicious, refreshing and weight-friendly.

WINTER SQUASH

Here we’re actually talking about several different varieties of squash, the most common being butternut, acorn and spaghetti squash. All are bursting with vitamins A, B, C and K, and all contain fiber, manganese, potassium, copper and cancer-fighting antioxidants. Winter squash improves our vision, lowers blood pressure, boosts our immune system, and strengthens our bones. Baked, roasted or boiled this winter superfood will please the palate, mind and body.

APPLES

“An apple a day keeps the doctor away.” We’ve heard this adage a thousand times and for good reason. Apples are a wonderful source of vitamin C, which is great for our immune system and for fighting winter colds and viruses. They’re low in calories, high in fiber, and contain polyphenols a type of antioxidant. Apples can lower blood pressure and protect against strokes and heart attacks. Cooked or raw, keep the skin on for maximum benefits and enjoy this versatile fruit all winter long.

GINGER

This is one of the best foods and spices around. Ginger has been used for centuries to aid digestion, relieve nausea, and settle upset stomachs. It’s loaded with nutrients that help reduce muscle pain, fight inflammation and protect against heart disease. It has a wonderful flavor and can be added to any stir fry, salad, drink or dessert.

So, the next time you go the grocery store or visit the local farmer’s market, keep an eye out for all these luscious fruits and veggies. They’ll do wonders for your health and keep your taste buds satisfied even on the coldest of days!

And with that, thanks again for joining me everyone. I’m looking forward to a happy and healthy 2020, and I wish the same for you! Until next time, take care of yourself, stay in GOOD HEALTH and . . .

TAKE THE COURSE AND TAKE CHARGE!