10 superfoods everyone needs to eat this winter

With a renewed focus on health and immunity in the pandemic age, particularly as we head into winter and the regular flu season, we need to eat more of all the right stuff. Try these nutritionally dense, immunity-boosting recipes full of vitamins, minerals, antioxidants, enzymes, and healthy fats to ensure you enjoy all the benefits of a healthy diet.

Photo Credit: alicja neumiler

The açai berry is a reddish-purple fruit from the açai palm coming from Central and South America. Its pulp is super-rich in antioxidants, beating out other berries like raspberries, strawberries, and blueberries for its health benefits. It may also help improve cholesterol levels.

How to eat it: Try it in a smoothie with yogourt and fruit or add it in powdered form to baked treats.

This red superfood is great for charging up overall immunity. Goji berries have high levels of antioxidants, which can help to prevent cancer cell growth. The beta-carotene bonus has anti-aging benefits and the high fibre content promotes weight loss.

How to eat it: Try these raw, as a juice, brewed in tea, in a smoothie, or added to your favourite trail mix.

Lucuma is the fruit of the South American Pouteria lucuma tree, its sweet yellow flesh used in traditional remedies for centuries. Most often found today as a powdered supplement, it's an excellent source of a host of antioxidants, and may benefit blood-sugar control and reduce the risk of heart disease.

How to eat it: Lucuma powder is a great sugar substitute. Introduce it to cereal bowls, smoothies, or desserts.

Spirulina is an algae with 60% protein content—better than most vegetables. A good source of beta-carotene, minerals, and essential fatty acids, it is claimed to improve kidney and liver function and to help treat a variety of ills, including high cholesterol, hypertension, and diabetes.

How to eat it: This superfood is available as tablets and powder, found in energy bars, smoothies, even popcorn.

When you think of the term superfood, you probably think of kale. And for good reason. This hardy green vegetable comes from the same family as broccoli and Brussels sprouts. When eaten raw, it provides a double daily allowance of vitamin A and an even larger amount of vitamin K. Fringe benefits include vitamins B6 and C, calcium, and potassium.

How to eat it: Try it in a salad, in a smoothie, in a soup, or sautéed as a side dish.

Super high in omega-3 fatty acids, heart-healthy salmon is known for fighting plaque build-up in the arteries and for helping to reduce blood pressure. Anti-inflammatory attributes can help relieve arthritis and joint pain. And as omega-3s are a natural blood thinner, salmon can also help prevent blood clots.

How to eat it: Baked, grilled, poached, or enjoyed raw as sashimi.

The fat in nuts is actually healthy monounsaturated fat, so there’s no need to feel guilty enjoying them. These fats help you absorb vitamins A, D, E and K, and prevent you from overeating by interacting with the hormones that tell your brain you’re full. Nuts also contain minerals, fibre, and protein.

How to eat it: Try nuts with granola, in a salad, as an afternoon snack, or in baking.

Oranges, lemons, limes, and grapefruits are chock-full of vitamin C and flavonoids, which can reduce inflammation, improve gut health and help prevent conditions such as diabetes and types of cancer.

How to eat it: Try working citrus into yogourt, salads, dressings, marinades, and desserts.

This ancient seed is a good source of fibre that promotes weight loss and tames inflammation. Its high magnesium content helps prevent osteoporosis and vitamin B and iron help produce red blood cells. Quinoa is also said to lower cholesterol levels.

How to eat it: Cook and use quinoa as you would rice. It’s also gluten-free!

Not only does ginger aid in digestion and stem nausea, but it is also good for fighting infections, cold and flu—the perfect superfood for this time of year. Its anti-inflammatory and antioxidant properties help prevent osteoarthritis. Some studies state that ginger can also help lower blood sugar levels.

How to eat it: Enjoy ginger in hot tea, in a soup, with fish, in stir-fries, and baked into sweets—like ginger snaps!