7 seasonal superfoods rich in antioxidants for cold-weather support

As we head into autumn and winter, your body is under more stress from colder temperatures and less daylight. This leads to a much higher risk of getting ill with colds or flu! During these colder months, it’s important to give your body the extra power it needs to protect itself.

One way to do this is by consuming antioxidants. These protect your cells from oxidative stress caused by environmental factors, such as cold weather and air pollution. Antioxidants also neutralise free radicals. These are molecules that can damage your cells and contribute to inflammation, and chronic illnesses.

By supporting your immune system and reducing inflammation, antioxidants play a crucial role in helping you stay healthy and resilient during the colder months!

What are high antioxidant foods?

To really benefit from antioxidants, it’s important to include a variety of them in your diet. Different antioxidant-rich foods contain unique polyphenols, vitamins, and phytochemicals that work together to boost health.

Here’s a look at some of the most antioxidant-rich foods you can include in your diet this autumn and winter. Each of these offer unique benefits, and can help support your immune system, and reduce inflammation during the cold!

1. Blueberries

Blueberries are often called a superfood because of their dense nutrient profile. The anthocyanins contained have been linked to reducing inflammation, improving memory, and supporting cardiovascular health.¹ They also contain vitamin C, vitamin K, and dietary fibre, which contribute to their overall health benefits. Try our Blueberry muffin SYNBIOTIC smoothie or 5 minute blueberry French toast!

2. Dark chocolate

High cocoa dark chocolate – 70% or higher – is rich in flavonoids. These are plant-based antioxidants known to improve blood flow and lower blood pressure. Dark chocolate also contains minerals like magnesium and iron. Its antioxidant properties help neutralise free radicals, reducing inflammation and promoting overall health.²

3. Pecans

These nuts are packed with antioxidants such as vitamin E, ellagic acid, and flavonoids. As well as helping to protect cells from damage caused by free radicals, they can also reduce inflammation and support brain health. Pecans are also high in healthy monounsaturated fats, which are beneficial for heart health.³

4. Kale

This leafy green is rich in antioxidants such as quercetin and kaempferol, which have anti-inflammatory properties.⁴ It also supplies high levels of vitamins A, C, and K, as well as minerals like manganese and calcium. These nutrients support immune function, promote healthy skin, and protect against oxidative stress. Kale’s high fibre content also aids digestion.

5. Strawberries

Strawberries are packed with vitamin C, supporting immune health and collagen synthesis. They also contain anthocyanins, ellagic acid, and other polyphenols, helping reduce inflammation, improve heart health, and protect your skin from UV damage.⁵

6. Spinach

Spinach is rich in lutein and zeaxanthin, supporting eye health by protecting against age-related macular degeneration.⁶ It also contains quercetin and other flavonoids that have anti-inflammatory properties. The high levels of vitamins A, C, and K in spinach also help maintain your immune function and skin health.

7. Artichokes

Among the most antioxidant-rich vegetables, artichokes contain chlorogenic acid and silymarin. These compounds support liver detoxification and help combat oxidative stress.⁷ Artichokes also contain dietary fibre, vitamins C and K, and folate.

All of these foods can be snacked on or added to meals, and are a great way to boost antioxidants and other nutrients over the colder seasons! If you’re looking for other ways to increase these, you can try our Boswellia Serrata tincture or Complete Mushroom Blend powder. Both have anti-inflammatory and antioxidant properties, and can be easily added into your daily routine!

Want to get out more during the cold? Check out 4 ways to get outdoors this autumn.

Any questions? Contact one of our Nutritional Therapists via Live Chat, weekdays from 8am to 8pm.

7 seasonal superfoods packed with antioxidants for cold-weather support

What are high antioxidant foods?

1. Blueberries

2. Dark chocolate

3. Pecans

4. Kale

5. Strawberries

6. Spinach

7. Artichokes

References

Questions? Talk to a Nutritional Therapist on live chat!

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