Winter Superfoods for Holiday Health

amino acids animal protein anti-inflammatory diet anxiety arthritis b vitamins bone broth citrus fruits colds collagen depression dopamine eczema flu holidays immunity joint health leafy green vegetables magnesium psoriasis serotonin skin health tryptophan tyrosine vitamin a vitamin c vitamin d winter Dec 09, 2023

A variety of colorful fruits and vegetables

Ready or not, winter’s here.

And it comes with short daylight hours and chilly weather — conditions that can make people feel down and sluggish.

Also, winter can worsen some health problems, including arthritis, skin dryness, psoriasis, and eczema.

Many people react to the dreary, pain-inducing cold by binging on hot chocolate, warm cookies, and similar comfort foods. But no type of weather is an excuse for unhealthy eating habits.

The good news is, there are better food options with winter-specific benefits. In this article, we’ll group them under:

Mood and energy boosters
Immunity strengtheners
Anti-inflammatory foods
Foods for warmth

These winter superfoods are most likely available at your nearest grocery store. Plus, they won’t break the bank! Read on for more.

Mood and energy boosters

Foods rich in Vitamin D, B vitamins, and magnesium are a must in the dark winter. So are foods high in tryptophan and tyrosine. These micronutrients and amino acids improve mood and energy levels in different ways.

Studies show that high levels of Vitamin D reduce anxiety and depression. In effect, this micronutrient helps prevent emotional eating too. Good sources of Vitamin D are milk, egg yolks, red meat, and shiitake mushrooms.^1,2

Meanwhile, Vitamins B6, B9, and B12 aid in producing serotonin, one of the body’s “feel good” chemicals.^3,4,5 Protein-rich foods, including eggs, chicken, turkey, and organ meats (especially liver), contain a lot of B vitamins. Leafy greens like spinach are another top source of these micronutrients.⁶

Foods high in protein are also rich in tryptophan. This amino acid helps enhance mood by raising serotonin. Protein sources have high tyrosine content as well. Tyrosine boosts the production of dopamine, another “feel good” chemical.⁷

Nuts like pecans, walnuts, and almonds contain not just tryptophan, but magnesium too. This micronutrient, which fights inflammation, has antidepressant effects.^3,8

Last but not least, bananas have Vitamin B6 and tryptophan. Plus, their fructose and fiber content make them great for quick energy boosts.⁸

Immunity strengtheners

Research has found that cold temperatures reduce immunity in the nose, making people more prone to viral infections. These findings help explain why it’s easier to catch colds and flu in winter. For the same reason, winter’s a good time to eat foods with Vitamins C and A. Both of these vitamins enhance immune function.^9,10,11

Leafy greens, especially spinach and kale, are excellent sources of Vitamin C and Vitamin A. Root vegetables, such as beets, carrots, and turnips, are rich in these vitamins too.¹²

And of course, let’s not forget citrus fruits. Common sources are oranges, lemons, and grapefruit. Other fruits like strawberries, mangoes, and kiwis are high in Vitamin C as well.¹²

Anti-inflammatory foods

Cold, dry conditions in winter can strip the skin of its natural moisture. What’s more, people tend to take hot baths to ward off the winter cold. But hot water can damage the skin’s moisture-holding outer layer. As a result, the skin dries out more and becomes itchier. Dry skin can then cause conditions like eczema and psoriasis to flare up.¹³

Low temperatures can also worsen arthritis. This is because cold weather can make people more sensitive to pain and slow down their blood circulation. It can lead to muscle spasms too. In addition, the joints can detect and respond to a drop in barometric pressure (the amount of air pressure in the atmosphere) that happens in winter. Such a pressure decrease can make muscles and tendons expand, putting more stress on joints affected by arthritis.¹⁴

Psoriasis, eczema, and arthritis are inflammatory conditions. One way to keep them in check in winter is to eat foods that fight inflammation.

Besides boosting immunity, Vitamins A and C have anti-inflammatory properties.^10,11 In effect, Vitamin A benefits the skin by preventing too much dryness and itching. Meanwhile, Vitamin C enhances collagen production. Collagen is a protein that helps strengthen and hydrate the skin.¹⁵ Also, it aids in relieving joint pain by helping maintain cartilage, the rubber-like tissue protecting the joints.¹⁶

Again, leafy green vegetables like spinach are packed with Vitamins A and C. So are root vegetables — especially sweet potatoes — and red peppers.^12,15

For Vitamin A alone, beef liver is a great source. Meanwhile, oranges and other citrus fruits are loaded with Vitamin C.^12,15

Foods for warmth

Broth, especially when made with bones, doesn’t just provide warmth in winter. It has a lot of health benefits too because of its large amounts of amino acids, minerals, and proteins.

For starters, bone broth is high in glycine. This amino acid calms the mind and promotes sleep.¹⁷

Proline is also abundant in bone broth. The immune system benefits from this amino acid, which stimulates the production of white blood cells and natural killer cells that fight infection. Plus, proline can help reduce inflammation.¹⁸

The collagen in bone broth makes this food great for the skin and joints. Bone broth contains glucosamine and chondroitin as well. These chemicals stimulate collagen growth and repair damaged joints. They reduce pain and inflammation, making them helpful for arthritis.^17,18,19

On top of these benefits, bone broth is super easy to make. There are even some commercial varieties available now.

Conclusion

Little sunlight, low temperatures, and dry air in winter bring about a unique set of health issues. Fortunately, there are various accessible and nutritious foods that promote well-being in this season. Be sure to include these superfoods in your winter diet to boost your mood and energy, strengthen your immunity, protect your skin, and stay warm.

Do you often go on eating and drinking binges during the winter holiday season? Do you wish to do things differently this year and have a guilt-free celebration — one that your body and mind will thank you for? If you do, sign up for the Healthy Happy Holidays Workshop here.

References