Why superfoods are particularly interesting in winter
When it's gray, cold, and wet outside, our bodies are working overtime. Heated air, less sunlight, and the first wave of colds put a strain on the immune system, while at the same time, our appetite for savory and sweet foods increases. It's precisely during this time that it's worthwhile to fill our diet with foods that do more than just satisfy hunger. These particularly nutrient-rich foods, often referred to as "superfoods," are ideal for this, especially in winter, because they pack a wealth of valuable nutrients into a small amount, making every meal more substantial and satisfying.
What superfoods actually are
Superfoods aren't magical miracle cures, but rather foods that are extremely nutrient-rich compared to many everyday products. They provide a large amount of vitamins, minerals, and phytochemicals in a relatively small volume. These phytochemicals act as antioxidants, support the body's natural defense mechanisms, and play a role in many metabolic processes. A true superfood is as natural as possible, ideally organically grown or wild-harvested, and doesn't require extensive processing to exert its beneficial effects. The quantity is also crucial. A small pinch of superfood in a highly processed bar won't make much of a difference. The benefits are realized when such foods are consumed regularly and in substantial portions.
Green leafy vegetables as a base
Especially in winter, local green foods really shine. Green leafy vegetables, herbs, and wild plants are among humankind's most primal foods. Whether it's lamb's lettuce, kale, spinach, parsley, or wild plants like dandelion and nettle, they all provide a wealth of vitamins, minerals such as calcium, magnesium, and iron, as well as chlorophyll. Even small daily increases make a noticeable difference. A large mixed salad, a green smoothie, or a handful of fresh herbs sprinkled over soups and stews brings color and nutrients to everyday winter meals and makes heavy dishes seem lighter.
Cabbage and sauerkraut as winter classics
Cruciferous vegetables, such as broccoli, Brussels sprouts, red cabbage, white cabbage, and kale, but also arugula and radishes, play a special role. They contain specific plant compounds that are converted into active compounds in the body, which can inhibit inflammatory processes and protect cells. Cabbage varieties are readily available, especially in winter, and can be prepared in a variety of ways, from roasted vegetables and soups to warm salads. Finely shredded, salted white cabbage also makes sauerkraut, adding another superfood aspect to its appeal. Raw sauerkraut combines the benefits of cabbage with the power of fermentation. During lactic acid fermentation, lactic acid bacteria are produced, which, as probiotic cultures, support the digestive tract and help build a healthy gut flora. Since a large part of the immune system resides in the gut, a small portion of raw sauerkraut as a side dish to warm meals is perfect for the colder months.
Ginger and turmeric for warmth from within
Root vegetables with intense aromas are also typical winter companions. Ginger and turmeric are among the superfoods that can be easily incorporated into everyday life. Ginger brings warmth, spice, and freshness to the body and is traditionally used during cold and flu season. It goes well in tea, water, juices, and soups, giving them a pleasant spiciness. Turmeric is the golden-yellow spice that gives many curries their color and is rich in phytochemicals. In combination with a little fat and black pepper, the body can absorb these substances more effectively. A simple ginger-turmeric tea or a golden drink with plant-based milk is soothing in winter, adds variety to the selection of warm beverages, and turns a break into a small ritual.
Berries and vitamin-rich fruits for gray days
When it comes to antioxidants, berries play a starring role. Fresh and readily available in summer, they freeze beautifully and can thus be preserved for the colder months. Blueberries, raspberries, blackberries, currants, and aronia berries are, in their natural state, surprisingly rich in phytochemicals, whose pigments give the berries their deep red and blue colors. In smoothies, porridge, or as a topping on yogurt, they add a fruity tang to heavier winter dishes. In addition, there are fruits very rich in vitamin C, such as certain sour cherries or acerola, which are often used in dried or powdered form. They provide significantly more vitamin C than many classic fruits and can help ensure adequate intake on dark days without having to resort to isolated supplements.
Grape seeds and pomegranate as a polyphenol boost
Another superfood with a strong focus on phytochemicals is the grape, or more precisely, its seeds. These tiny seeds contain special polyphenols, which are frequently mentioned in literature in connection with vascular health, skin, and connective tissue. When buying grapes, consumers can therefore consciously choose varieties with seeds or opt for grape seed flour, which can be stirred into muesli or smoothies, for example. Pomegranates are also rich in polyphenols. Their juice and seeds have received considerable attention in recent years because they are linked to cardiovascular issues, inflammatory processes, and oxidative stress. In winter, when fresh fruit can become monotonous, pomegranates, with their aromatic, slightly tart flavor and numerous small seeds, bring a refreshing boost to bowls, salads, and desserts.
Nuts, seeds and avocado as energy sources
Besides fruits and vegetables, nuts and seeds are also considered winter superfoods. Almonds provide high-quality fats, fiber, and minerals like calcium and magnesium, and are very filling between meals. Pumpkin seeds stand out due to their high zinc and magnesium content and are traditionally associated with bladder and prostate issues. As a snack, in muesli, or sprinkled over soups or salads, they are an easy way to increase the nutrient density of a meal. Especially during the darker months, when many people reach for sweet snacks, almonds and pumpkin seeds are a satisfying alternative. Fat-rich fruits can also be part of a winter superfood diet. The avocado is a good example. Its fat is naturally embedded in the fruit and consists largely of monounsaturated fatty acids. It is filling, goes well in salads, on bread, or in creamy soups, and can at least partially replace less healthy fats like certain spreads or cream.
Oregano and herbs as everyday superfoods
Combined with fresh herbs like oregano, simple ingredients can quickly be transformed into a small superfood dish. Oregano is much more than just a pizza seasoning. This aromatic herb contains essential oils and other plant compounds that can have a regulating effect on the body. It works just as well in soups, salads, vegetable dishes, and spreads as it does in classic tomato sauce. Those who use herbs like oregano, parsley, basil, or chives daily will effortlessly develop a small superfood routine without it feeling like a big effort.
This is what a winter day with superfoods could look like.
A winter day filled with superfoods doesn't have to be complicated. For example, you could start with warm ginger-turmeric water in the morning and oatmeal with a handful of frozen berries and some almonds. For lunch, enjoy a large mixed salad of lamb's lettuce or other greens, finely shredded red cabbage, a little raw sauerkraut, and a dressing with fresh herbs, accompanied by a warm vegetable dish with broccoli, kale, or other cruciferous vegetables. In the afternoon, a glass of pomegranate juice or a snack of grapes with seeds and pumpkin seeds provides a refreshing energy boost. In the evening, a vegetable soup awaits, perhaps with mushrooms or root vegetables, along with whole-grain bread topped with avocado cream and fresh oregano. This creates a day that feels familiar yet is still rich in superfoods.
Superfoods as a building block of winter cuisine
Superfoods are not a substitute for a balanced diet and no guarantee against illness. They are building blocks that meaningfully complement a fresh, plant-based diet and can provide inspiration, especially in winter, to bring more color, variety, and nutrients to your plate. Regularly including leafy greens, cabbage varieties, berries, ginger, avocado, nuts, seeds, and herbs supports your body during a time when it has to work hard. And as a bonus, it's fun to try new combinations and make winter a little more colorful and vibrant.
