Want an easy way to give your body a healthy dose of goodness? Nosh on superfoods. They are naturally loaded with nutrients that do a body good.

What exactly are superfoods? While there may not be an official definition of superfoods, many agree they are foods with high levels of vitamins and nutrients. They are often high in dietary fiber that helps reduce cholesterol.  Some contain antioxidants that fight free radicals that can harm your body. So, it’s no surprise that they are mostly fruits and vegetables.

Here’s the good news: A lush and delicious variety of fresh superfoods are available at your local farmer’s market or grocer throughout the year. Buy superfoods in season when the quality is higher and prices are lower.

Say Yes to Superfoods

Here are a few superfoods you can enjoy during the winter months:

Beans are high in fiber and protein. They’re also a good source of magnesium and potassium.

Pumpkins are high in fiber and vitamin A.

Kale is low in calories and high in vitamins A, C, and K. Plus, it’s loaded with manganese, potassium and fiber.

Parsnips offer a good dose of fiber, vitamin C, folate and manganese.

Pomegranates are rich in flavonoids and tannins, and a good source of folate, potassium, and vitamin K

Cranberries contain antioxidants thought to have anti-inflammatory properties that help reduce the risk of cardiovascular disease.

Sweet Potatoes are a great source of vitamins A and C, fiber and potassium.

Winter Squash is high in fiber and a great source of vitamin A and carotenoids. 

Superfood Nutrients

What nutrients make these foods so super? They contain the vitamins you need as part of a healthy diet.

• Vitamin A: Protects against infections and promotes eye and skin health
• Vitamin C: Helps heal wounds and aids in iron absorption
• Vitamin K: Supports good digestion and blood clotting

Are you hungry yet? Try this great recipe!

What’s up, Buttercup
Buttercup is a winter squash that is sweeter and creamier than other winter varieties. It is also a good source of fiber and vitamin C. This simple-to-make recipe takes just minutes to prepare and 40 minutes to bake.

Baked Buttercup Squash
1 buttercup squash (approximately 2 lbs.)
1 tbsp. brown sugar
1 tbsp. butter
salt and pepper to taste

Cut squash in half and remove seeds. Place in baking dish cut side down in about one inch of water. Bake at 350 degrees for 40 minutes or until tender. Remove from oven and fill each cavity with brown sugar, butter, and salt and pepper to taste. Continue to bake for 10 minutes. Other varieties of squash, such as acorn can be substituted. Serves two.

PER SERVING: Calories: 210; fat: 3 g; saturated fat: 2 g; calories from fat: 9%; cholesterol: 5 mg; protein: 4 g; fiber: 8 g; sodium: 160 mg; carbohydrates: 49 g.

Remember, you can carve your pumpkin and eat it, too! How will you fall for these favorites this Autumn?

Sources: What is a Superfood, Anyway?  Cleveland Clinic, 2021; What Makes Superfood So Super?,  UC Davis.

Originally published 10/6/2016; Revised 2021, 2022