This article was originally published in the Winter 2023 issue of ICON/REFINED.

Winter’s arrival brings a chill in the air, the allure of cozy evenings by the fireplace, and the warmth of holiday gatherings. However, as entrepreneurs, we anticipate that winter will also pose challenges to our productivity, with the threat of seasonal illnesses lurking around the corner. You’re just not up for client meetings when you’re underneath a pile of used Kleenex and cough drop wrappers. 

While illness during the winter months is somewhat inevitable, we can do our best to maintain our entrepreneurial edge by nourishing both our bodies and souls with the right foods. The following ten winter superfoods not only promote optimal health, but also equip us with the nutrients needed to conquer the season’s demands. These superfoods can be your ally in warding off winter ailments, ensuring that your work remains uninterrupted and your entrepreneurial spirit intact. 

Main Squeeze

Citrus fruits such as oranges, grapefruits, lemons, and limes are abundant during the winter season. These fruits are renowned for their exceptional vitamin C content, making them a vital component of your winter wellness toolkit. Vitamin C is a potent antioxidant that is crucial in bolstering your immune system. It enhances the production of white blood cells, the body’s natural defense against infections. Starting your day with a glass of freshly squeezed orange juice or incorporating lemon slices into your daily hydration routine can provide a much-needed vitamin C boost. Beyond immune support, citrus fruits boast refreshing and zesty flavors that’ll uplift your spirits during the darker winter days.

Nature’s Antibiotic

Garlic, with its pungent aroma and robust flavor, is a versatile superfood that deserves a prominent place in your winter culinary arsenal. It has been celebrated for centuries for its natural antibiotic properties, thanks to a compound called allicin. Allicin wards off vampires in folklore—but for you, it’ll fend off common winter ailments. Garlic can be seamlessly incorporated into your meals by sautéing it with vegetables, adding it to soups, or infusing olive oil with its aromatic essence. 

Warm It Up

Ginger, with its unique spicy flavor, is more than just a culinary spice; it’s a powerful ally in maintaining your health and productivity during the winter months. This superfood boasts impressive anti-inflammatory and antioxidant properties that can help reduce inflammation in the body, especially in the gut. Ginger also aids digestion by promoting the movement of food through the digestive tract and alleviating nausea, ultimately supporting comfortable digestion. One of the most soothing ways to incorporate ginger into your daily routine is by brewing ginger tea. Simply steep fresh ginger slices in hot water and, if desired, add a touch of honey for extra flavor and additional immune-boosting benefits. Whether in your tea or used as a zesty ingredient in your dishes, ginger’s warmth and healing properties make it an indispensable addition to your winter diet.

Potent Powerhouses

Dark leafy greens like kale, spinach, Swiss chard, and collard greens are a treasure trove of essential nutrients that can fortify your immune system and elevate your overall health. These nutrient powerhouses are rich in vitamins such as A, C, and K, as well as essential minerals like iron and calcium. Vitamin A plays a crucial role in maintaining the health of your skin and mucous membranes, the first line of defense against invading pathogens. Vitamin K, on the other hand, supports blood clotting and bone health, ensuring your body functions optimally even during winter’s challenges. Additionally, calcium strengthens bones and teeth, but it also plays a role in muscle function and nerve transmission, aspects often overlooked but essential for maintaining productivity and vitality. Dark leafy greens can be integrated into your diet through salads, smoothies, and cooked dishes. 

The Golden Child

Turmeric, with its striking golden hue and earthy flavor, has gained widespread recognition for its medicinal properties, particularly its anti-inflammatory and immune-boosting attributes. Curcumin, the active compound in turmeric, is responsible for its therapeutic properties. Curcumin can help your body combat inflammation. 

Combatting inflammation is crucial because chronic inflammation is linked to a wide range of health issues, including autoimmune diseases, heart disease, and even mental health conditions. Reducing inflammation enhances overall well-being and resilience.

You can incorporate turmeric into your winter recipes by making a warming turmeric latte or adding it to soups and stews. 

So Berry Sweet

While fresh berries may be less common in the winter season, you can still harness the antioxidant power of these tiny but mighty fruits by opting for frozen varieties. Frozen fruits are often picked at their peak ripeness and frozen immediately. This process helps lock in essential nutrients like vitamins and antioxidants. Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants that protect your cells from oxidative stress and damage. Frozen berries can be easily incorporated into your daily meals, whether added to smoothies, stirred into oatmeal, or used as a topping for yogurt. By consuming berries regularly, you’ll be supplying your body with a steady stream of antioxidants, promoting a strong immune system and supporting your overall health and vitality during the winter months.

Tough Nut to Crack

Nuts and seeds like almonds, walnuts, and chia seeds are excellent additions to your winter diet. They are packed with essential nutrients, including healthy fats, protein, and vitamins. These nutrient-dense powerhouses not only provide you with sustained energy, but they also support your immune system. Almonds, for instance, are rich in vitamin E, which acts as an antioxidant, protecting your cells from damage. Chia seeds are a great source of omega-3 fatty acids, known for their anti-inflammatory properties. Incorporate a handful of mixed nuts and seeds into your snacks, or sprinkle them on top of yogurt for a nutritious boost. However, be mindful that healthy fats contain more calories per gram than carbohydrates and protein, so the recommended serving size is about two tablespoons per meal. 

Ready to Starch

Sweet potatoes are not only a comforting and delicious addition to your winter meals, but also a superfood that promotes optimal health. They are rich in beta-carotene, which your body converts into vitamin A—a key nutrient for maintaining strong immunity. Additionally, sweet potatoes provide complex carbohydrates that help stabilize blood sugar levels and provide a steady source of energy throughout the day. Roast sweet potato wedges or make a hearty sweet potato and black bean stew to keep your energy levels up and your immune system resilient during the colder months.

T-oat-ally Nourished

Oats are a humble but potent superfood that can be a comforting addition to your winter diet. These whole grains are rich in beta-glucans, a type of soluble fiber known for its immune-enhancing properties. Beta-glucans stimulate the activity of immune cells, helping your body fend off infections more effectively. Oats are versatile and provide long-lasting energy, making them an ideal breakfast choice. Enjoy a hearty bowl of oatmeal topped with berries and a drizzle of local honey to start your day with a nutritious and immunity-boosting meal. Additionally, oats can be used in various recipes, from energy-boosting granola bars to savory oat-based dishes, ensuring that you stay nourished and ready to conquer the challenges of the winter season.

Get Pumped

Pumpkin is a beloved seasonal superfood that shines during the winter months. Packed with vitamins, minerals, and antioxidants, it offers a range of health benefits. While it’s often noted for its vibrant orange color because of beta-carotene, pumpkin’s real strength lies in its rich fiber content. Dietary fiber is an unsung hero, aiding in digestion and promoting a feeling of fullness. The recommended daily intake of dietary fiber for adults varies but is typically around 25 grams for women and 38 grams for men. However, more than 50 percent of adults do not meet these recommendations. Try roasting pumpkin slices for a nutritious side dish, blending it into soups for a comforting bowl of warmth, or adding it to smoothies for a delightful seasonal twist. Canned pumpkin puree is the quickest and easiest way to incorporate pumpkin into your diet.