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The holiday season is a time for gathering with friends, family, and community—but it can also be a time when our immune systems need extra support. With colder temperatures, busy schedules, and more time spent indoors, focusing on nutrition becomes key to staying healthy, active, and energized.
The good news? Winter brings a variety of seasonal superfoods packed with nutrients that can help keep your body strong and your immune system ready to take on whatever the season brings. Here are a few of my favorites and simple ways to enjoy them:
Top 5 Winter Superfoods
1. Winter Squash
Varieties like butternut, acorn, and spaghetti squash are winter staples for good reason. They’re rich in vitamins A and C, antioxidants that support immune health, vision, and skin.
Try it: Roast butternut squash with a little olive oil and cinnamon for a warm, nutritious side dish, or add it to soups and stews for extra comfort and flavor.
2. Citrus Fruits
Oranges, clementines, and grapefruits are at their juicy best this time of year. Loaded with vitamin C, they’re your go-to for boosting immunity and fighting off colds. Plus, their natural sweetness makes them a satisfying snack.
Try it: Toss grapefruit segments with a handful of baby spinach, walnuts, and a light vinaigrette for a refreshing salad.
3. Dark Leafy Greens
Kale, spinach, and Swiss chard thrive in cooler weather and are packed with vitamins K, A, and C as well as iron and fiber. These greens not only strengthen your immune system but also keep digestion on track.
Try it: Add a handful of greens to smoothies, omelets, soups, or sautés.
4. Nuts and Seeds
Almonds, walnuts, and pumpkin seeds provide zinc, protein, and healthy fats, all essential for immune function and sustained energy.
Try it: Sprinkle chopped nuts on oatmeal, yogurt, or salads for a nutrient boost, or enjoy them on their own for a portable, satisfying snack.
5. Root Vegetables
Carrots, sweet potatoes, and beets are not only hearty and versatile but also packed with beta-carotene (which converts to vitamin A), fiber, and antioxidants.
Try it: Roast a mix of root veggies with herbs and olive oil for a colorful, nutrient-dense side dish.
Ready to take your nutrition to the next level?
A Healthy Recipe: : Roasted Winter Squash and Kale Salad by Sara Dow
This recipe combines winter squash and dark leafy greens for a delicious, seasonal immune-boosting dish. Perfect as a light lunch or side for dinner!
Ingredients:
- 1 small butternut squash, peeled and cubed (about 4 cups)
- 2 tablespoons olive oil
- ½ teaspoon cinnamon
- ½ teaspoon salt
- 4 cups fresh kale, chopped (stems removed)
- ¼ cup dried cranberries
- ¼ cup pumpkin seeds
- 2 tablespoons balsamic vinaigrette
Preparation:
- Preheat the oven to 400°F (200°C).
- Toss the cubed butternut squash with olive oil, cinnamon, and salt. Spread on a baking sheet in a single layer and roast for 20-25 minutes, until tender and slightly caramelized.
- While the squash roasts, massage the chopped kale with 1 tablespoon of the vinaigrette to soften it.
- Combine the roasted squash, kale, dried cranberries, and pumpkin seeds in a large bowl. Drizzle with the remaining vinaigrette and toss gently.
- Serve warm or at room temperature.
Nutrition Benefits: This salad delivers vitamins A and C from the squash and kale, healthy fats and zinc from the pumpkin seeds, and a little sweetness from the cranberries to brighten up your plate.
Looking for a Simple Way to Support Your Health This Season?
Try incorporating more colorful, whole foods into your meals. A fun approach is to “eat the rainbow” by adding vibrant fruits, vegetables, and nutrient-dense ingredients to your plate.
Staying nourished and hydrated can help you feel your best during the busy holiday season.
Enjoy the season, stay active, and happy eating!
About Sara Dow
Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.
Want to level up your nutrition? Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today!
