8 Healthy Winter Superfoods


We are well into our winter season, and despite some of the snow that is slowly melting in some parts of the winter celebrating world, there are still wonderful bonuses that can be taken away from the glittery and brisk wonderland, such as superfoods during the cold months.

Below are 8 of the healthiest foods to consider when preparing for your trip to the market this new year. Be fun and creative and dapple in instagram and pinterest on new ways to bring winter staples back to life for your family. Cheers for an amazing and healthy 2016!


  1. Avocados


One of my daily foods, this portable and delicious fruit delivers magnesium, potassium and healthy monounsaturated fats. It got a bad wrap in the 80’s and early 90’s as a high fat food, but the good fats in this fruit out weigh the stigma of it being fatty and “bad” for you. In fact, avocados help reduce the bad cholesterol and helps people absorb more nutrients from the other minerals and vitamin rich foods. Instead of cream in soups or milk in shakes and smoothies, try subbing avocados to make it richer.


  1. Dark Leafy Greens and Other Cruciferous Veggies

dark leafy greensAmong my favorites in this category are broccoli and cauliflower. They are antioxidant super powers, packed with bone and blood building vitamin K.

As for the other dark leafy greens, I cannot speak enough about them! Pretty much, any type of dark leafy green, such as kale, mustard greens, chard, kalettes, collards, Brussel sprouts, and spinach, are jam packed with vitamins A, C and K, fiber, folate and protein! They are very easy to prepare, and delicious in soups, roasted in the oven, juiced, steamed or stir fried!

  1. Sweet Potatoes and Other Root Vegetables

sweet potatoeRoot veggies are a great source of minerals, beta-carotene, antioxidants, which helps reduce cell damage in the body and help satisfy sweet tooth cravings. Beta-carotene from whole foods have been shown to help reduce the risk of some cancers. Sweet potatoes also have a lot of Vitamin A, C and fiber! They taste amazing with a dollop of coconut oil, salt and a pinch of cinnamon or olive oil and salt and pepper. Choose veggies like turnips (great in soups), celery root, rutabagas, parsnips and beets.


  1. Cinnamon

Cinnamon sticks on whiteSpeaking of the delicious and warm aroma of the holiday Cinnamon, Cinnamon contains essential oils that have anti-inflammatory and antimicrobial properties. “Some studies using Cassia cinnamon have suggested benefits for people with diabetes, including a small study of 60 people published in Diabetes Care in 2003, which showed that cinnamon decreased insulin resistance and lowered blood sugar levels up to 29 percent as well as lowered cholesterol levels” ( This lovely health spice can be added to most of your holiday dishes from fruits to teas to main and side dishes.


  1. Beets

beetsDetoxifying, and anti-aging beets have a sweet and earthy taste. Beets contain antioxidants called betalains, which can help fight cancer and other degenerative diseases. Beets are rich in vitamins A, B, C as well as potassium and folate and a natural source of sugar. Enjoy in salads, main dishes or juiced.



6. Pears


Sweet with a low glycemic index, pears are in season during winter months. They are very versatile and can be prepared in so many ways. Chock filled with vitamin B2, E, C, fiber, copper and pectin, this lovely fruit will help your skin glow brilliantly from the inside out.




  1. Citrus

happy orangesGreat for boosting immune system functioning, citrus, when picked ripe off the tree (including lemons, limes, oranges and grapefruit) are loaded with vitamin C and a rich sources of flavonoids. The predominant flavonoid in these fruits—hesperidin—is credited with boosting “good” HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides. Enjoy a serving or two juiced (with pulp for added fiber) once a day!


  1. Persimmons

persimmonThese medium sized tomato looking power foods has cholesterol-lowering fiber, is sweet and easy to cook and add to recipes or can be eaten raw. It has a good source of Vitamin A and C and has lots of phytonutrients, flavonoids, and antioxidants, such as catechins (known to have antibiotic and anti-inflammatory properties. They are rather high in sugar, so treat it like candy and enjoy a few times a week at most.


For additional information, or questions, please email Dr. Nancy at or visit

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