12 Winter superfoods you need to eat this season

You should definitely load up on this sweet, juicy, fuzzy-jacketed super-fruit. Kiwis are bursting with a wide variety of antioxidants, as well as potassium, vitamin E, folate, and fiber — and the Sungold variety, known for its flesh that’s more yellow than green, has three times the amount of vitamin C than an orange!

Kiwis may be particularly beneficial to digestive health: It has a specific enzyme that’s unique to this fruit, and it helps break down protein to facilitate the flow, studies suggest. Besides a snack, add kiwi to your smoothies or yogurt bowls, salads or your next fruit pie.

Pumpkins are packed with fiber and plenty of antioxidant power in the form of carotenoids, vitamin C and other phytonutrients. And a study in The BMJ found that having higher levels of vitamin C and carotenoids in the blood was associated with a lower chance of type 2 diabetes. You can use pumpkin the way you do your other favorite winter squashes, like butternut, and don't toss those seeds in the trash after scooping them out — you can roast them for a crunchy, nourishing snack that's filled with immunity stars zinc and selenium.

You can't beat beetroot, especially during sniffle season — this winter staple is a serious superfood, especially when it comes to immunity. Beetroots of all shades are loaded with vitamin C, zinc and other nutrients known for bolstering the immune system, and they’re particularly high in betalains, pigment-lending compounds with powerful antioxidant properties, says Joy Bauer, RDN, author of Joy Bauer’s Superfood!.

And don’t discard those stems and leaves — they’re a bonus source of nourishment and are rich in vitamins K and A, as well as calcium and potassium. You can sauté the leaves like you would spinach, or put them into a salad or sandwich.

Here’s a time-saving tip: Check the produce section for convenient vacuum-sealed pouches of cooked, peeled beets that are ready to eat!

This vegetable boasts all the same benefits as its cruciferous cousins' cabbage, broccoli and cauliflower. Brussels sprouts feature vitamins C and K, and these mini cabbages are also chock-full of potent compounds called glucosinolates, which the body converts into isothiocyanates, cancer-fighting superstars that may prevent DNA damage on the cellular level, explains Bauer.

Not to mention, a cup of these beauties provide 4 grams of filling fiber. Roasted Brussels might be your go-to, but try shredding or peeling off the leaves and adding raw to a salad — it provides a sturdy crunch.

Any variety of orange that you can get your hands on (Cara Cara, naval, clementines) will pump you full of antioxidants to help control inflammation, and promote good overall health, but vibrant blood oranges "are high in anthocyanins, particularly powerful antioxidants that lend the fruit its colour and may be associated with lower risk of chronic diseases such as heart disease,” Bauer says.

If you're a bit backed up, work this root veggie into your next meal: It boasts a constipation-kicking trifecta or fiber, magnesium and potassium. Potassium plays a role in muscle contraction, including your intestines, so not getting enough of it can slow how fast food is digested, leading to constipation and bloating.

Sweet potatoes also contribute to eye health. “These antioxidant-packed tubers provide an entire day’s worth of vitamin A plus 25% of the recommended daily value for vitamin C, which can help protect eye tissue from damage,” says London.

Potassium is also a key mineral for blood pressure regulation — crucial for healthy blood vessels and, thereby, eye tissue, London adds.

Dark leafy greens like kale and collards are heart health superstars: eating plenty of raw leafy greens a day may help decrease the risk of heart disease, studies suggest, likely due to the high nitrate content, which heals blood vessels and helps them relax for healthy blood pressure.

Kale and other leafy greens also deliver vitamins C and K, the latter of which collaborates with calcium and phosphorus to form hydroxyapatite crystals, a contributor to strong bone density, explains Laura Iu, RD, a certified intuitive eating counselor and owner of Laura Iu Nutrition in New York. Vitamin K also plays a key role in blood clotting, making it a must-have when healing a wound.

Your favorite guac ingredient is packed with heart-healthy monounsaturated fats, which help lower LDL cholesterol and protect your blood vessels from harmful plaque build-up to support a strong ticker, says London.

This creamy green fruit is also a good source of vitamins C and E, "antioxidants that may help to reduce risk of developing cataracts and age-related vision diseases like macular degeneration,” London adds. In addition, the fiber and healthy fats in avocado support satiety to help you stay full.

Avocado is also a natural diuretic, as it packs a big potassium punch — we know that this mineral that behaves as an electrolyte plays a crucial role in counteracting excess sodium in the body and helping us maintain proper hydration.

If you're focused on upping your protein content to build or maintain muscle mass, add pineapple to your eating rotation, too. This tropical fruit contains a digestive enzyme called bromelain, which enhances the absorption of protein and aids in breaking protein down in the gut so it can be put to use, explains Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It—Taking You from Label to Table.

“Bromelain has also been shown to reduce exercise-induced muscle damage and inflammation to enhance recovery,” Taub-Dix adds. Pineapple also benefits your joints and skin, as it contains vitamin C, which aids in your body's own collagen production.

This crunchy veggie is like a cross between an apple and a potato, and it’s packed with nutrients to support your heart, Bauer says. It provides fiber, which helps keep blood sugar levels steady; potassium to promote healthy blood pressure; and iron (being deficient in this mineral may be associated with higher heart disease risk), adds Bauer.

Slice jicama into sticks and dunk into your favorite dips, or try roasting them in the oven or air fryer to create jicama fries.

It's no secret that all citrus is a good source of vitamin C and other stay-well antioxidants. But this category of winter fruits is also a solid source of fiber, and the type in abundance is pectin, which has been shown to help reduce constipation and speed up how long it takes food through your digestive tract to your bowels, explains Elizabeth Shaw, M.S., R.D.N., nutrition expert and creator of ShawSimpleSwaps.com. Grapefruit also contains a flavanol called naringenin, which is thought to also play a role in relief from constipation.

Root veggies and winter go hand-in-hand. Carrots are a fan favorite, and they're a nutritional standout as well: They're a robust source of vitamin A and lutein+zeaxanthin, two nutrients central to good vision health and prevention of chronic eye diseases such as age-related macular degeneration. “Vitamin A plays a role in the production of rhodopsin, a pigment in your retina that’s needed for low-light and night vision,” says London.

Carrots also provide nutrients that contribute to healthy skin. Don’t forget to eat the greens, which are just as nutritious — you can sauté them like any other leafy green or even turn them into a carrot-y green pesto.