Superfoods to Help with Winter Illness

Superfoods

Superfoods to Help with Winter Illness

The term ‘superfood’ is reserved for foods that are very nutrient dense, and full of vitamins and minerals. There are certain superfoods that are available in the winter and go perfectly with all those seasonal recipes. There are also superfoods that contain important nutrients to help with illnesses during the season, and are highly recommended to use during the winter. Here are some of the best ones.

Leafy Greens

The first superfood you should start eating to help with your winter illnesses and overall health in general is your leafy greens. These include any of your dark, leafy lettuces, such as spinach, kale, collard greens, and mustard greens. Spinach is also high on the list of superfoods that you can find in the winter, as well as kale, so those leafy greens are wonderful options. Leafy greens not only have vitamin C to help with your immune system, but they contain lots of antioxidants.

Blueberries

Another superfood that gives you a lot of antioxidants is blueberries. In fact, you will be hard pressed to find a fruit or vegetable in the winter with more antioxidants than blueberries. These really help with illness by protecting your immune system and strengthening it, which is going to keep you protected from winter illnesses like the cold and flu, and various other viruses.

Lemons

For more vitamin C, which you know is amazing for raising your immunities naturally, try some citrus fruit like lemons. Lemons are great in the winter because it provides a little bit of tarty sweetness to different dishes. You can squeeze a little lemon on your fish or chicken and have it with superfoods like sweet potatoes or butternut squash, or make a delicious pomegranate and berry smoothie with a little lemon added.

Beets and Chia Seeds

If you are concerned with your digestive system and gut health in the winter, then both chia seeds and beets are foods you should try to add to the rotation. Chia seeds are great for your digestion, and are really easy to add to smoothies, smoothie bowls, salads, soups, and so many other dishes. With beets, they help with your gut health and eliminate gut bacteria, which also helps with your digestive system. To use both at once, make a big salad with spinach or kale, beets, chia seeds, and a homemade dressing.

Turmeric

Lastly, you can add turmeric, which is a type of spice that is wonderful for combating illness in the winter. This helps by reducing inflammation in your body, which has so many uses. You can reduce aches and pains in your joints, help with your skin, and even help with your cardiovascular health.

Superfood Smoothie

Winter Superfood Smoothie Recipes

If you want to use more winter superfoods to get all those tasty vitamins and minerals, making smoothies is the way to go. This allows you to use up your produce, have a convenient breakfast or snack, and get your required fruits and vegetables without complicated recipes. Here are a few different smoothie ideas that use winter superfoods.

Turmeric and Fruit Smoothie

The first superfood to use for your winter smoothie is not in the fruit itself, but the spice. Turmeric is a top superfood that will be on pretty much every list out there. It is ideal for the winter because you get all those nutrients in a spice that blends well with other winter flavors. You can combine it with many different fruits and vegetables, though it is ideal for tropical fruits like mango and pineapple. Pineapple isn’t easy to find in the winter, but you can definitely use the frozen variety. Add a banana and some other spices like ginger to your smoothie along with the mango and turmeric.

Fruit and Spinach Smoothie

Smoothies are a great way to not only get the nutrients from fruits, but vegetables as well. If you want to use more of the winter superfood spinach, but don’t really like how it tastes, then you can put it in a smoothie. When you add all the other ingredients, it becomes a green smoothie, but tastes sweet like the fruits used. Add a handful of spinach, along with some berries like raspberries and strawberries, then some Greek yogurt, a banana, and an apple. The apple really helps to cover the taste of the spinach. Add in your preferred type of milk, and your smoothie is ready to blend.

Superfood Fruits Smoothie

This smoothie is all about using those delicious superfood fruits you can find in the winter season. The two best fruits during this time of year are blueberries and pomegranates. Not only do they taste great together, but they are loaded with antioxidants, vitamin C, and tons more vitamins and minerals. You can make a smoothie by combining pomegranate seeds and fresh or frozen blueberries, with some organic pomegranate juice. You can then thicken it with a frozen banana and some Greek yogurt. The juice should be enough liquid without needing to add water or milk.

When you are putting smoothies together, mix and match with winter superfoods, trying to aim for both fruits and vegetables in your recipes.

Health Benefits of Butternut Squash

When you want to eat a little healthier during the cold, winter months, you often turn to warm and hearty vegetables. One of the best ones you can get this time of year is butternut squash. This begins being in season in the fall, but is also great to have during the winter. Here are some reasons to have more butternut squash.

There Are Amazing Nutrients

The first health benefit of butternut squash is the fact that it is a very nutrient-dense vegetable. This is why it often tops superfoods lists, as it is low in fat and calories, but amazing when you want something with a lot of vitamins and minerals. Even though it is higher in carbs, butternut squash is often used for ‘carb up’ days for diets like Keto. Here is the long list of nutrients you get with butternut squash:

ProteinIronCalciumMagnesiumPhosphorousVitamin AVitamin C

Butternut Squash is Good for Your Bones

Now for the individual health benefits. The first benefit is the fact that it can help with your bones and joints. This is due to many of the vitamins and minerals in the squash, including vitamin C and manganese, both of which help you to absorb more calcium and help with strengthening your bone structure. This is important at any age, but especially when you start getting older, as your bones and joints tend to struggle. With more butternut squash in your diet, you are helping to prevent against conditions like osteoporosis.

Reducing Your Blood Pressure

The problem with high blood pressure, also called hypertension, is that it goes unnoticed until something serious happens. When you have high blood pressure, you are at a much higher risk for heart attack, heart disease, and stroke. But there are very few symptoms of having it. To reduce your blood pressure naturally and reduce your risk of these diseases, eat healthy foods like butternut squash. This squash is easy to add to your meals in the winter, and has so many benefits for your heart health.

It Boosts Your Immune System

During the winter, you are at risk for illnesses and viruses like the cold and flu, not to mention more serious illnesses like pneumonia. To reduce your risk for such illnesses, you need to boost your immune system. This allows your body to fight off the infections and viruses. Butternut squash contains nutrients like vitamin C that are wonderful for boosting your immune health and hopefully keeping you healthy all winter long.

Kale Salads

4 Types of Kale Salad

If you are looking to use more superfoods during the winter season, then leafy greens like kale is a great choice. Kale grows well in the winter and is easy to find at any grocery store. It is a superfood with tons of vitamins and minerals, and is great for many diets, from clean eating to Paleo or Keto. Here are four different types of kale salads to try out this winter.

Chopped Kale Superfoods Salad

This first salad is great when you want a chopped salad, and have some berries and quinoa you want to us as well. Since it has quinoa, it is a heartier salad that really fills you up. It is also ideal if you follow a clean eating diet. You are going to use chopped kale since this is a chopped salad, then add rinsed uncooked or cooked (cooled) quinoa for a nice crunch. You can add any superfood toppings you want, though berries like cranberries and pomegranate seeds work great. For more crunch, add some crushed walnuts as well.

Kale and Veggies Salad

Another great option for a winter kale salad is one that uses even more veggies. You can also add some berries to this salad, but it is going to be primarily for all the veggies you want to use. This can be a good main course, but it works good as a light lunch or a side dish as well. This salad uses fresh kale, along with some brussels sprouts, broccoli, and cauliflower, all of which are available throughout the fall and winter seasons. If you want to add a little fat to the salad, you can add some bacon bits as well. Nuts taste great on the top. Leave it as-is or make a simple dressing with olive oil, red wine vinegar, honey, and some lemon juice.

Kale Sweet Potato Salad

If you want to add more vegetable superfoods during the winter, consider vegetables like sweet potatoes and butternut squash. These begin showing up in grocery stores in the fall, and are often available throughout the winter as well. You can use either vegetable for this salad, or add some of both. Dice them into cubes, then add to your bed of kale, along with some olive oil, salt, and pepper. You can also make a dressing with lemon juice if you want a little kick to the simple kale salad.

Kale and Apple Salad

Kale also happens to taste great when combined with sweet fruits. This kale and apple salad is perfect when you want to combine fall and winter flavors. Use your chopped kale, along with some sliced sweet apples, cranberries or pomegranate seeds, and some chopped walnuts and goat cheese on top.

Health Benefits of Butternut Squash

When you want to eat a little healthier during the cold, winter months, you often turn to warm and hearty vegetables. One of the best ones you can get this time of year is butternut squash. This begins being in season in the fall, but is also great to have during the winter. Here are some reasons to have more butternut squash.

There Are Amazing Nutrients

The first health benefit of butternut squash is the fact that it is a very nutrient-dense vegetable. This is why it often tops superfoods lists, as it is low in fat and calories, but amazing when you want something with a lot of vitamins and minerals. Even though it is higher in carbs, butternut squash is often used for ‘carb up’ days for diets like Keto. Here is the long list of nutrients you get with butternut squash:

ProteinIronCalciumMagnesiumPhosphorousVitamin AVitamin C

Butternut Squash is Good for Your Bones

Now for the individual health benefits. The first benefit is the fact that it can help with your bones and joints. This is due to many of the vitamins and minerals in the squash, including vitamin C and manganese, both of which help you to absorb more calcium and help with strengthening your bone structure. This is important at any age, but especially when you start getting older, as your bones and joints tend to struggle. With more butternut squash in your diet, you are helping to prevent against conditions like osteoporosis.

Reducing Your Blood Pressure

The problem with high blood pressure, also called hypertension, is that it goes unnoticed until something serious happens. When you have high blood pressure, you are at a much higher risk for heart attack, heart disease, and stroke. But there are very few symptoms of having it. To reduce your blood pressure naturally and reduce your risk of these diseases, eat healthy foods like butternut squash. This squash is easy to add to your meals in the winter, and has so many benefits for your heart health.

It Boosts Your Immune System

During the winter, you are at risk for illnesses and viruses like the cold and flu, not to mention more serious illnesses like pneumonia. To reduce your risk for such illnesses, you need to boost your immune system. This allows your body to fight off the infections and viruses. Butternut squash contains nutrients like vitamin C that are wonderful for boosting your immune health and hopefully keeping you healthy all winter long.

ButternutSquash