7 superfoods for winter wellness

What seasonal changes to expect & how to feed the changes

Winter brings to mind cosy blankets and fireside feasts with warm drinks and soul-satisfying food. It brings rainy days spent under the duvet with a book, and magical walks in the forest. The cold temperatures can have both positive effects and negative effects on our health. Depending on your basic foundation of health, your body can deal with the different climate much better if you provide it with the nutrition it needs to do so.

With the weaker sunshine and tendency to stay indoors we produce less vitamin D, and we become more prone to colds and flu. Bodily changes that could be experienced are lethargy, moodiness, food cravings, increased allergies, headaches, dry skin and weight gain.

But as always, Mother Nature provides! These conditions can be improved by focusing on your gut health and your immune system. You can sail through winter by using foods to help you supplement what your body needs to keep your immune system fighting-fit and your gut flourishing and nourished so that you can have a happy, healthy winter!

7 SUPERFOODS FOR WINTER WELLNESS

MACA ROOT

Being from the brassica family, maca contains sulphur which helps with methylation, a process that reduces inflammation and optimises your detox pathways. It’s a powerful adaptogen which helps balance stress hormones to improve immune function as well as balancing the adrenals which can improve sleep.

Products available: Yellow Maca, Black Maca & Master Adaptogens

MEDICINAL MUSHROOMS

Fortify your immune system to lessen allergies and susceptibility to colds and flu. Also a source of vitamin D, medicinal mushrooms can help bolster levels in the body. Medicinal mushrooms also stimulate the increase of gut bacteria which the body needs to stay free of illness and disease.

Products available: Master Mushrooms, Immunity Medicinal Mushroom Blend & Chaga

SPIRULINA

Seasonal changes can challenge your body's natural defenses, Spirulina alkalises and support your system with its high protein content, iron, chlorophyll, B-vitamins and antioxidants. It also contains phycocyanin, its blue-green pigment, known for its anti-inflammatory and cell-protective properties. 

Products available: Spirulina Powder & Tablets
 

CHLORELLA

Chlorella is one of Earth’s oldest life forms and richest superfoods, packed with easily digestible protein, chlorophyll, B-vitamins, minerals and essential fatty acids. With broken cell walls for better absorption, Chlorella is know to help cleanse, energise, and nourish from the inside out. 

Products available: Chlorella Tablets

CACAO

Chocolate contains mood-boosting neurotransmitters, including PEA, which makes us feel happy and energised. This wonderful food also feeds our gut microbiome, and both the mood-boosting and gut-health support contribute to a strong immune system.

Products available: Cacao Powder, Paste, & Nibs  

MATCHA

Known for its weight loss effect, matcha is also rich in chlorophyll for detoxing and alkalising which improves gut and immune system function, and calming L-theanine to help balance the energising quality of the caffeine.

Products available: Matcha Powder

BAOBAB

An African superfruit loaded with prebiotic fibre to help gut bacteria flourish, and alkalising minerals, magnesium and calcium, as well as vitamin C for immune system support, this is a must-have in any winter pantry.

Products available: Baobab powder

WHEATGRASS

A protein-rich grass, this is one of the most popular superfoods due to its incredible health rejuvenating properties. It cleanses and detoxifies which ultimately improves energy levels, nourishes gut bacteria and boosts vitality.

Products available: Wheatgrass Powder & Lean Superfood Protein Shake

MSM

Cold weather affects arthritis and joints – commit to supplementing with MSM every day. It imparts sulphur into the body which also detoxifies. You can add small amounts to your cups of tea or coffee, as well as fresh juices. Aim for at least a teaspoon a day.

3-WEEK PLAN TO INTRODUCE THESE SUPERFOODS INTO YOUR DIET

With any new food one should start off with small amounts and gradually build up. Each person is unique in their needs and responses to foods, so here we have given you a guideline to reference, but ultimately you work out what’s best for you.

Using the following weekly guide and the simplified plan at the end of this page, you will have included a few new superfoods into your diet by the end of 3 weeks and will be well on your way to feeling your best!

WEEK 1

Start with your greens and alkalisers: wheatgrass, matcha & baobab

WHEATGRASS: Start with a small teaspoon and build up over time as you get used to it. If you feel nauseous or have any detox symptoms like headaches or feeling fluey, halve the dose and stay on that until you can manage more. Wheatgrass is a powerful cleanser and it pulls all the stored toxins out which can make you feel unwell to begin with, but, as the saying goes, “Rather out than in” so stick with it and you will reap the rewards!

Try these: Wheatgrass Guacamole, Coconut Bliss Smoothie

BAOBAB: Start with 1 small teaspoon and build up. The flavour is tart so you need to find the best way to take it, try mixing into smoothies, fruit juice and salad dressings.

Try these: Bao-Mayo, Baobab Cacao Smoothie, Baobab Coconut Yoghurt

MATCHA: You only need 1-2 teaspoons for a cup of tea. You can start your day with this and leave coffee until later in the morning, or replace the coffee completely if possible. Blending it with a cup of hot water, a dash of coconut milk and a spoon of almond butter is super delicious.

Try these: Matcha Mint Latte, Matcha Choc Latte, Matcha Espresso

WEEK 2

Now add your medicinal mushrooms, maca and cacao.

MEDICINAL MUSHROOMS: Start with 1 – 2 teaspoons and build up to a daily dose you are happy with. You might feel the effects quite soon, but for most people they need to take the mushrooms consistently for 3 weeks and longer to feel the benefits.

Try these: Lion's Mane Latte, Cordyceps Hummus, Master Mushrooms Nootropic Brew

SPIRULINA & CHLORELLA: Both these algaes are, among other things, detoxifying, so once again start off small with a half teaspoon or +/-3 tablets. 

Due to chlorella's powerful immune boosting properties, it is recommended that anyone with an autoimmune condition should consult their doctor before taking it.

Easy recipes for your 3-week introduction

WEEK 1: Add Wheatgrass, Matcha & Baobab

MORNING:

• For a simple green drink, add water, wheatgrass, baobab, apple & lemon into a blender and blend until smooth. Ice blocks would a good addition.
• For a cuppa matcha, blend 1 tsp matcha with hot water, coconut cream or plant milk, 1 teaspoon almond butter.

WEEK 2: Add Cacao, Maca & Mushrooms

MORNING:

• Simple green drink
• Cuppa matcha

MIDDAY:

• Hot choc drink, blend cacao, maca and medicinal mushrooms with hot water, milk and sweetener.

WEEK 3: Add Spirulina & Chlorella 

MORNING:

• Simple green drink – add Spirulina to this
• Chlorella Tablets 
• Cuppa matcha

MIDDAY:

• Hot choc drink.