Winter Super Foods
What is a “super food”? There is no single definition, but generally the term refers to foods that are rich in disease fighting nutrients like vitamins and minerals, fiber, heart healthy fats and other natural antioxidants and phytochemicals that support good health. Many of nature’s super foods are abundant in the spring and summer when fresh fruits and vegetables are at the peak of the harvest. But winter super foods are everywhere – if you know what to look for. Winter super foods are special. They are packed with beneficial nutrients, they are available all winter long and they are “super” for other reasons too.
Fresh for the Season
A surprising number of super foods are in-season in the winter. Oranges, kiwi, winter squash, kale, collard greens, and sweet potatoes are a few. They are all at their freshest during the winter months and are a great way to eat fresh and healthy despite the cold weather.
Can Take the Heat
Many of winter’s super foods can take the heat in your kitchen. They are perfect for soups, stews, chili’s or hot breakfast cereals. Whole grains like barley, cracked wheat, steel-cut oats, brown rice or quinoa; lentils and other beans like navy, white, great northern or kidney beans are just a few examples.
Inexpensive and Easy to Prepare
Lots of winter’s super foods are among the least expensive choices in the grocery store. Whole grains in bulk, dried or canned beans, fresh squash or winter greens are all just pennies per serving and easy to prepare. Fill your winter with super foods of the season!
Super Winter Picks
Kale & Collard Greens: Both belong to the cabbage family (cruciferous). They are filled with cancer fighting substances and are in-season during the winter months.
Oatmeal: Experts believe that the soluble fiber in oatmeal helps reduce blood cholesterol by acting like a sponge. Start each winter day the heart healthy way with a steaming bowl of oatmeal.
Beans: Very low in fat and high protein, with fiber and cancer fighting phytochemicals. Try replacing meat with beans a few times each week this winter.
Beans: Very low in fat and high protein, with fiber and cancer fighting phytochemicals. Try replacing meat with beans a few times each week this winter.
Almonds: Filled with immune boosting vitamin E, protein, fiber and heart healthy fats. A handful of almonds (about 23) are the perfect snack.
Sweet Potatoes: Sweet potatoes are loaded with vitamin A for healthy vision and strong bones. They are also loaded with fiber and vitamin C.
Barley: An excellent source of cholesterol lowering soluble fiber and a great choice for keeping blood sugar under control.
Salmon: A good source of heart healthy omega 3’s all winter long.
Antioxidants protect your cells from damage. The most well known are vitamins A, C and E, beta-carotene and lycopene. Antioxidants are found in a variety of fruits, veggies, nuts and some fish.
Phytochemicals are found in plant foods. They have many protective benefits such as reducing inflammation, preventing infection and even curbing cancer.
Dietary Fiber helps reduce cholesterol levels and lower the risk of heart disease. Many high fiber foods such as beans and whole grains also help provide a feeling of fullness with fewer calories.
