Dietician & Nutritionist Dr Tina Sapra Reveals 10 Superfoods we Must Include in Our Diet This Winter


The current winter spell has us yearning for the sun. What with all the fresh produce of fruits and vegetables that we absolutely love. That said, even though its winter you can still eat healthy and fresh produce. This time of the year comes with its own variety of healthy and extremely nutritious foods. Many of these winter superfoods contain phytochemicals that can help ward off disease. So we got in touch with Dietician and Nutritionist Dr Tina Sapra to give us a list of 10 winter superfoods that can help us get the nutrition we need and stay healthy and disease-free this winter!

1. Squash

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High in Vitamin A and C, squash helps keep both your hair and skin looking and feeling healthy during the dry winters months

2. Oranges

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Oranges are great winter superfoods because they are high in Vitamin C, Calcium, Magnesium and Potassium. So this winter do your lungs a favour and include this in your everyday winter diet.

3. Pomegranate

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Pomegranate is known to lower the risk of heart disease and also lower blood pressure. Not only that but it also improves cholesterol. 

4. Chia

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1 Tbsp of these gives you 19% of daily recommended values of fibre and 9% of calcium iron and Magnesium. You can have them mixed in oats or smoothies. 

5. Salmon

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Salmon is rich in omega 3 fatty acids and lowers heart diseases. It also results in weight loss which is great since working out can be such a task during the winter months. You can have plain grilled salmon for a low-calorie dinner. 

6. Cranberries

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Cranberries are naturally low in sugars and highly acidic. They are also full of antioxidants which makes them a great superfood for the colder months.

7. Avocado

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Avocadoes are packed with healthy fats and result in lowered cholesterol and heart diseases. You can use them as guacamole with pita or cut it up and put it on a toast.

8. Sweet Potato

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Rich in Vitamin A this winter food is linked to many health benefits including a lowered risk of diabetes and cancer. 

9. Turmeric

Image Source: Mayo Clinic News Network

Turmeric provides a whole punch for a little pinch. Curcumin the main ingredient has antioxidants and anti-inflammatory properties and is known to relieve arthritis pain, manages diabetes and Alzheimer’s disease. AIt also manages cystic fibrosis. Just 2 tsp of curcumin every day gives 17 % of daily manganese and 10% of daily iron needs. 

10. Pears

Image Source: Medical News Today

Pears contain phytonutrients which have antioxidants and anti-inflammatory effect. Their regular consumption results in a reduced risk of chronic diseases caused by inflammation. 

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