Winter Super Foods

To do this winter: strengthen your immune system in order to fight germs, the cold and seasonal depression. Ready to get started? The first step is changing your eating habits. Here is a list of foods to munch on and cook in order to stay warm, healthy and happy.

 

This gorgeous green fruit is rich in vitamins A and C, which protect our immune system from the cold weather. Kiwis are also an excellent source of water; note that it is imperative to drink at least 1.5 L of water per day to keep your body hydrated.

 

Another vitamin-rich fruit, bananas are nutritious, a great source of energy, and easy to digest. They are also high in potassium (assuring proper functioning of the nervous system as well as our muscles), and vitamin B6 (a natural anti-depressant). Not a fan of the banana and its texture? Just cook it or use it to make your favourite smoothie!

 

It is said that leeks slow down the absorption of sugar in the intestine. It’s also a great mix of magnesium, vitamins B6 and C, folate (which also prevents anemia), and iron. What’s more, this high-fiber veggie promotes intestinal regularity. It’s easy to add leeks to many meals, including sautés and stews—great comfort foods for snowy nights!

Winter is the season for root vegetables including radishes, celery, parsnips, and of course, carrots! Known for its high beta-carotene content, this orange veggie is also a great source of antioxidants. That said, carrots are rich in water and vitamins (they contain over half of the required daily vitamin A intake), much like kiwi.

 

Beans are often under-appreciated… and sometimes misunderstood. However, your metabolism definitely benefits from them as they are an excellent source of protein. Not convinced? Minerals, carbohydrates, fiber and vitamin B are also a good reason to indulge in some peas, lentils, beans and soy!

 

Mix up your usual breakfast by having a nut-based meal in the morning. A few thinly-sliced almonds sprinkled atop your fruit and yogurt, and you now have your required source of protein. Almonds are also a great source of unsaturated fatty acids and starch. For some variety, also try walnuts, hazelnuts, pistachios and cashews.

 

Salmon contains a good dose of essential fatty acids (i.e. Omega-3s), which is important to the functioning of our cells. Try making a warm fish stew to keep your body healthy this winter season!

 

Beef is an excellent supply of iron. What’s more, this food helps our bodies fight anemia, as well as prevent fatigue and irritability. Beef is also ideal for fighting seasonal depression. An added bonus is that red meat helps us get some much-needed protein.