What Are Seasonal Superfoods?

Written by: Sarah Qaheri, BASc. (c) 
Reviewed by: Mirieta Selimovska, RD, MHSc.

‘Superfoods’ is a fun term primarily used to highlight foods with high amounts of nutrients such as vitamins, minerals, and antioxidants. Superfoods are not an official food group.

Superfoods on their own won’t make you healthier, but when added in moderation to a well-balanced diet, they have the potential to bring about many health benefits. Try to enjoy some every day! 

Eating Seasonally

Seasonal eating encourages us to have foods in the same season they are picked. Choosing in-season produce can help you save money, reduce your carbon-footprint, and enjoy better quality produce. There are many seasonal superfoods! 

Superfoods don’t need to be fancy or expensive.  Here are a few seasonal superfoods:

1. Pumpkins

  • Pumpkins are a great source of fibre, potassium, and vitamin A. Vitamin A promotes eye health, immune function, and may help protect against cancer. Fibre helps you feel “full” faster, which can help limit overeating at the next meal.

Here are some delicious pumpkin recipe ideas to get you inspired: Roasted Pumpkin Hummus, Creamy Pumpkin and Tomato Soup and Pumpkin Pie.

2. Raspberries

  • Raspberries are a great source of fiber, vitamin C, antioxidants, and vitamin E. Vitamin C can promote immune function, protects cells, and heals wounds. Antioxidants help boost immune function, reduce the effects of aging, and may help protect against cancer. 

Here are some delicious raspberry recipe ideas to get you inspired: Raspberry Crumble Bars, Raspberry Jam, Spinach Salad with Raspberries and Walnuts.

3. Brussels Sprouts

  • Brussels sprouts are a great source of vitamin C, vitamin K, folate, carotenoids, and fiber. Vitamin K plays an essential role in blood clotting and bone growth. An adequate intake of vitamin K could increase bone strength and decrease the risk of bone fracture. Folate aids in cell function, development, and growth.

Here are some delicious Brussel sprout recipe ideas to get you inspired: Crispy Buffalo Brussel Sprout Bites, Creamy Garlic Parmesan Brussel Sprouts, and Holiday Roasted Harvest Vegetables.

4. Sweet Potatoes

  • Sweet potatoes are a great source of B vitamins, vitamin A, vitamin C, vitamin D, calcium, iron, magnesium, potassium, phosphorus, potassium, thiamin, and zinc. When boiled, sweet potatoes have a low glycemic index, meaning they won’t cause a spike in blood sugar. Sweet potatoes can also help to lower LDL, also known as “bad cholesterol”, which can decrease the risk of heart disease (Booth, 2021).

Here are some delicious sweet potato recipes to get you inspired: Black Bean Stuffed Sweet Potatoes, Sweet Potato Pancakes, and Baked Sweet Potato Fries.

5. Carrots

  • Carrots are a low-calorie food and a great source of vitamin A, vitamin K, folate, potassium, and fiber. Carrots are rich in beta-carotene, a compound that helps protect the eye by lowering the chance of cataracts and other eye problems. The potassium in carrots helps regulate blood pressure and promotes heart health.

Here are some delicious carrot recipes to get you inspired: Carrot Curry, Maple Roasted Carrots and Carrot Cake.



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