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Melissa Breyer

Top 10 Superfoods for Winter

posted by Melissa Breyer Feb 2, 2009 4:44 pm
filed under: Blogs, Diet & Nutrition, Eating for Health, Food & Recipes, Health & Wellness, The Green Dish, , , , , , , , , , , ,
Top 10 Superfoods for Winter
21 comments

When did we become so hungry for health-miracles and super-cures? Has it always been like this–or is it a more recent desire borne from the fear of ill-health caused by the modern world? All I know is that when I consider the struggle our bodies are up against–air and water pollution, synthetic and processed foods, chemical toxins–I find myself clinging to every last study, report and trend that promotes beneficial health claims!

Which brings me to superfoods. Super foods. What a brilliant concept, and how well it plays into the current health zeitgeist: Simple, healthy foods teeming with antioxidants that patrol our bodies and smack down those villainous free radicals, thus taming cell destruction. My heroes! It makes one want to eat nothing but goji berries and pomegranate juice–take that free radicals!

Many say that the antioxidant action provided by superfoods protects against cancer and heart disease, among a host of other ills–while others point out that few carefully controlled studies have been conducted. All I know is that eating food that has a high ORAC value (the rating system for antioxidants) feels deeply, instinctively right to me. Maybe I have been brainwashed by the hype, but at the very least, I know that eating a wide variety of pure, whole food is a very good thing. The very best thing, in fact. At the very least, it certainly can’t hurt.

I also know that it’s important for the sake of sustainability to eat as locally as possible, which makes eating many of the fresh superfood fruit and vegetables for those of us in colder climes more of a challenge. But this opens the door to preserved foods and winter produce. These are the unsung superstars–the dried, frozen, cold-stored and cruciferous crew–they may not glam up like their bright and shiny summer cousins, but they are clearly the humble heroes here. With that in mind, I went over the USDA list of foods with the highest antioxidant levels and sifted out the ones that work well in the winter months. (The report goes by the catchy title: Lipophilic and Hydrophilic Antioxidant Capacities of Common Foods in the United States–those USDA scientists are just a barrel of monkeys.)

Here are the contenders for the top winter superfoods, all of these scored within the top 20 antioxidant-containing foods according to the USDA:

Cinnamon
Cinnamon has one of the highest antioxidant levels on the list, and has an added bonus in that it may help you better regulate your blood-glucose levels. Although I realize that cinnamon’s not exactly a “local” product for those of us not in Indonesia, it doesn’t seem like the worst offender in terms of carbon footprint–one little stick goes a long way. See Cinnamon’s Secret Health Benefit for more on cinnamon.

Pecans
People always lament that the tasty things are the worst things for our health–case in point: French fries. But how about pecans? Yum! Pecans have shown to significantly lower LDL cholesterol and increase HDL. Frequent consumption of nuts is associated with a lowered risk of sudden cardiac death and other coronary heart disease, as well as a lower risk of Type II diabetes in women. A handful of pecans can brighten a meal, but make Vegan Pumpkin Pecan Pie for full-on swooning.

Dark Chocolate
A Penn State-led review of the available evidence from 66 published studies, supports the view that consuming flavonoid-rich chocolate, in moderation, can be associated with reduced risk for cardiovascular disease. Chocolate that is minimally processed and has the highest cocoa content (which means the darkest chocolate) has the highest level of flavonoids. With dark chocolate, even eating as little as 30 calories per day can have a moderate effect. (But more can make you really happy.) For more about chocolate, including information about Fair Trade Certification and some fabulous recipes, see: Easy Greening Chocolate.

Pomegranate Juice
Pomegranates offer very high antioxidant activity–and research shows that drinking pomegranate juice may help with lowering the risk for hardening of the arteries or atherosclerosis. I find eating pomegranate fruit one of life’s simple pleasures, but for a daily dose, pomegranate juice is more accessible. To read more about pomegranates and see recipes, see Prime Time for Pomegranates.

Red Delicious Apples
In addition to high anti-oxidant levels, apples have a huge array of excellent health benefits. Although I’m crazy about heirloom varieties that I can get locally, Red Delicious apples scored the highest for anti-oxidant levels on the USDA list; but I’m sure the USDA didn’t tackle a huge variety of apples for testing. I wonder how my local Esopus Spitzenberg or Hudson’s Golden Gem varieties would have scored? Along with the high antioxidant magic from apples, they are also rich in pectin, a form of soluble fiber known to help lower cholesterol. Read Apples for Your Heart? for more about the healthy benefits of apples.

Frozen Blueberries
Blueberries are the rock stars of high-antioxidant fruit and vegetable family–they have a super high ORAC level, are widely available, and easy to eat. Even though freezing can degrade some of the nutrients, frozen blueberries are available year-round and don’t spoil. Frozen blueberries work well plain, on cereal, in smoothies–and incorporate nicely into baked goods like Blueberry Coffee Cake.

Prunes
I know they generally go by the more rustically-glamorous, marketing-friendly name of dried plums these days, but I say, call a prune a prune. Prunes are very high in anti-oxidants, and are a good source of energy in the form of simple sugars, yet they do not cause a rapid rise in blood sugar concentration, possibly because of high fiber, fructose, and sorbitol content. Additionally, the high potassium content of prunes might be beneficial for cardiovascular health. Plums are an important source of boron, which is thought to play a role in prevention of osteoporosis. Pureed prunes make a miraculous substitute for fat in baked goods: Try Guilt-Free Golden Door Chocolate Chip Cookies and a vegan recipe for Peaceful Poppyseed Prune Bread.

Red or Kidney Dried Beans
An excellent source of protein, antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates, beans are flavorful, nutritionally dense, inexpensive and versatile. Read about heirloom varieties and cooking tips in Cool Beans.

Russet Potatoes
Potatoes got a bad reputation in modern nutrition lore, most likely because of their high starch content–but potatoes are awesome. They contain no fat or cholesterol, have 3 grams of protein per medium potato, 2 grams of fiber (with skin on), which may aid in weight loss, lower blood cholesterol levels and decrease risk of heart disease. They have 45% Daily Value (DV) of vitamin C and 18% DV of potassium. Russet potatoes are specifically high on the list, but as is the case with apples, I’m sure a limited variety of potatoes were tested by the USDA. I imagine that the deep-hued varieties have even more anti-oxidants, like the Adirondack Red or Peruvian Purple. Read about cool potato varieties and recipes.

Cabbage
A New York Times article in December suggests that cabbage is the most important [vegetable] in the world from the point of view of nutritional benefits and cancer-fighting ability. Cabbage possesses phytochemicals including sulforaphane, which studies suggest protects the body against cancer-causing free radicals, and indoles, which help metabolize estrogens. It’s also an excellent source of vitamins K and C, and a very good source of dietary fiber, vitamin B6, folate, manganese and Omega 3 fatty acids. Slaw is the obvious application for cabbage–this recipe is cumin-spiced which makes it winter-palate friendly: Moroccon Carrot and Cabbage Salad, while this French recipe for Moulin Rouge Cabbage is a great alternative to the basic braised version.

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21 comments

21 comments

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21 comments add your comment
Vural K.

thanks...
Kabin
Konteyner

Cindy M.

Potatoes, while laden in butter and sour cream, or mashed up with trans fats, or deep fried into chips, can be bad for you, it's really more what they "hang out with" that's bad.If you want good diet advice, and HEALTHY diet advice (unlike any faddy thing that tells you it's OK to eat hamburgers and not fruits or whole grains, and something you can stick to and also eat happily, feel great, and lose weight), check out "Skinny Bitch". Nobody should be on Atkins, and only South Beach should be used for diabetics. If you stick to any diet, it'll work, yeah, but how long will it last? How will your health be? Your skin? And long term consequences? Will your kidney & liver hold up? A healthy diet, and a perfect one, consists of WHOLE grains (preferably gluten free), veggies AND FRUITS, legumes, plenty of water (even exercise & fresh air), seeds & nuts, herbs, & also some nice teas. And you should do this as organic as possible. Follow this diet and not only will your weight regulate, you'll be happy, your skin will glow, your organs will rejoice, and you could very likely not need a doctor except for accidents, or a once a year deal ( a true sign of a healthy person) that's actually good for you because it exercises your immune system. But seriously, read "Skinny Bitch". Many diets may help you lose weight, but you deserve so much more. A diet I just heard of might work too: You drink freshly juiced fruits & veggies every 2 hrs. But how would you eat when you n

Suz Collins

ACAI BERRY?

Suz Collins

COULD YOU TELL ME MORE ABOUT ACI BERRY AND BENIFITS IF ANY? SO MANY ADS ABOUT THIS BERRY AND LOSING WEIGHT. THANKS

Lilinah B

Actually there *is* a difference between dried prunes and other dried plums.

Prunes are just one very specific kind of plum. When fresh they are small with golden yellow flesh and blackish blue-violet skin. They are called Italian prune plums. You can find photos of them fresh on the 'net.

There are other dried plums that don't taste at all like prune plums. I'm not sure which variety of plum they're made from, but they have red skin and pink flesh.

I like dried prune plums and i like other kinds of dried plums. Unfortunately dried prune plums have gotten associations that people find laughable or distasteful. But they are very tasty.

I use dried prune plums in spicy lamb dishes and other kinds of dried plums when cooking related chicken recipes.

little wings

I like prunes but I don't like calling them that. Sunsweet used to have them and called them plums. I loved theirs, they had different flavors and my favorite were the cherry. I told everyone about their vitamin packed deliciousness! Then Sunsweet switched to calling / labeling them prunes. I called the company - to make sure my eyes hadn't played tricks on me and sure enough they had changed. I quit buying them. I just like plum. Plum better! :P :))

Anthony Bolle'

Nice article........In addition.......Red Cabbage, Grapefruit (The bitter the better), Sunflower Seeds (unroasted, since they contain 50% linoleic acid/Omega 6), Red Onions and Flax Seed (A couple palm fulls in yogurt the night before will active/soften them).

Anne Burns

I quite agree with what the article says. Eat a little of veggies, fruit, nuts, potatoes included but many small quantities in your day. Most importantly EVERYTHING IN MODERATION!! This is the golden rule to maintaining one's weight. I'm 56 and am in fairly good health because vegetables and fruits are a must and was brought up luckily with a very large garden as I have 8 siblings and our parents knew how to feed us properly. No fast foods!!! Thanks again for your article ;-)

Barbara C.

Jaqueline W. wrote:

"What works best for me is to balance my carbs with lean animal protein, frequent small meals, lots of low-carb vegetables, limited fats, only eat fruits with protein, etc. I eat very much like a diabetic."

Nowhere in her post did she say that she does not eat carbohydrates. This is a myth spread about low-carbers by hypersensationalists who haven't taken the time to research a responsible low-carbohydrate diet and see what actually goes into it. We are not living without carbohydrates. We simply do not eat more carbohydrates than our bodies can handle.

Sara S., you are walking proof that not everyone's body will perform poorly on a high-starch, vegetarian diet, but not everyone's body works the same way. Please remember this.

Jacqueline W.

Nutition is an individual thing. We are each biochemically unique. I love potatoes, but limit the amounts I eat (and I do eat them with the skin on.) Why? Because my body does not metabolize carbohydrates well. Potatoes are very high on the glycemic index -- almost like eating sugar. For some people, that is not a problem. For me, it is. I am hypoglycemic; have been since I was a kid. I tried being a vegetarian and did very badly on it. I was following protein complementation and everything, but it was just too many carbs for my body. I put on a lot of weight. My pancreas sends out too much insulin when I eat a lot of carbs, the glucose is taken from my blood and converted into fat. Then my blood sugar is low and I start having the symptoms of hypoglycemia (fuzzy thinking, hunger, irritability, shaking, headache, then nauseau, etc). What works best for me is to balance my carbs with lean animal protein, frequent small meals, lots of low-carb vegetables, limited fats, only eat fruits with protein, etc. I eat very much like a diabetic.

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