Foods to keep you healthy this winter

When the cooler months roll around, we lose more than just a few hours of daylight—all the fresh fruits and vegetables of summer disappear, too. However, the cold season is also full of winter superfoods.

The following 10 winter superfoods are all in-season during the winter months, just ready and waiting on grocery shelves to share their nutritional benefits.

Butternut has plenty of fiber, magnesium, beta carotene, and vitamins C and B6. Plus, eating it may help decrease your blood pressure and cholesterol. It is easy to cook. Simply dice, season, and roast in an oven for a flavorful side dish, or use the roasted veggies as a base for a smooth, velvety butternut soup spiced with nutmeg and cinnamon.

Ginger has been used for centuries to improve digestion, soothe upset stomachs, and boost your immune system. Ginger is pretty potent when it comes to flavor, so a little goes a long way—but a little also goes great in Asian-inspired dishes like stir fry, or steeped in hot water as a fresh ginger tea.

Are you low in potassium? Potassium can help reduce blood pressure by removing excess sodium from the body which may reduce blood pressure. To add more kale to your diet, swap it out for spinach in your soups, make kale chips, or shred it to make a salad.

Citrus fruits
Citrus fruits are bursting with vitamin C, making them ideal in the winter months when cold and flu season hits.

Apples are a great source of vitamin C. Eat the peel of apples because a large percentage of the fiber and phytonutrients are found within the peel.

Brussels sprouts
This one of the best winter staples. These mini cruciferous veggies are high in vitamins K and C, and also contain folate, manganese, potassium, and vitamin B6.

Fennel is a winter powerhouse. It is high in fiber, potassium, manganese, calcium, iron, magnesium, phosphorus, and copper. If you can stomach (pun intended) fennel’s strong licorice flavor, it can be used as a digestive aid and may help improve symptoms of heartburn and IBS.

Sweet potatoes
Sweet potato is great source of beta-carotene, an antioxidant that fights free radical damage and inflammation. Add diced sweet potatoes to soups and chilis whenever you’re bored of baking them.

Leeks are hefty source of magnesium. Leeks pair wonderfully with winter soups and salads.

Parsnips provide valuable digestion-improving fiber and folate, which can help build brain cells. They taste like a more flavourful carrot and can be swapped out for carrots in many recipes. Try them added to soups and stews, roasted on a sheet pan alongside other winter vegetables, or boiled and mashed (like potatoes).

Just like apples, broccoli is a surprising source of vitamin C—one cup contains more than 100% of your daily needs. Broccoli is easily steamed, but you can also puree it into a cheesy, creamy soup.