Ten winter superfoods already in your cupboard

FROM goji to acai, the superfood craze often sees us hand over extra dollars for extravagant additions to our diets - but we are missing the simple ones right under our noses.

Porridge with apple and cinnamon is a great way to enjoy two winter superfoods. Picture: Thinkstock

FROM goji to acai, the superfood craze often sees us hand over extra dollars for extravagant additions to our diets - but we are missing the simple ones right under our noses and in our kitchen cupboards!

Don't be lured by the claims hyped by exotic and faddish superfoods. You don't need them. Instead, here are my top 10 winter super foods to keep you healthy and happy and help boost your immune system so you stay free of colds this winter - and they'll also keep you full and more satisfied so you don't put on the dreaded winter weight gain.

I've chosen one food from each food group so you get a nice spread of healthy foods from protein, fats and carbs and condiments:

1. Oats
From the grains group, my pick are oats as they're the 'original' superfood supplying fibre (often overlooked these days), protein, B vitamins (essential for energy production), minerals like magnesium and phosphorus - all for few kilojoules or calories.

The OatSmart Winter Research by Uncle Tobys found that two-thirds of Aussies have their pantries stocked with this forgotten superfood, but overlook oats' natural goodness in favour of fashionable foods and celebrity diet trends. High in soluble fibre which can help lower cholesterol, a 40g serve of rolled oats provides 3.9g fibre which is over 10 per cent of the fibre requirements for an adult, and 25 per cent for a 10 year old.

2. Cabbage
Of all the vegetables, cabbage stands out for its amazingly high profile of fibre, vitamin C, beta-carotene (the precursor of vitamin A), folate, vitamin E plus several B vitamins and minerals like iron and calcium. All this for very few kilojoules (calories)! Plus it has anti-cancer preventive properties.

Alternatives if you hate cabbage: any other cruciferous vegetable such as cauliflower or brussel sprouts.

3. Citrus fruit
Citrus fruit such as oranges, lemons or grapefruit are at their peak over winter so have the highest concentration of vitamins, minerals and antioxidants, as well as being at their most plentiful and cheapest. Lucky you if you happen to have a lemon, orange or grapefruit tree growing in your garden.

All citrus are blessed with vitamin C, fibre, carotenoids, as well as heaps of potassium to regulate nerve function and fluid balance. Make sure you use the rind as well as the flesh as it contains unusual phytochemicals too.

4. Almonds
Almonds are an impressive snack. Include a 50g handful of these nutrition-packed nuts regularly and you'll make a good investment in your heart's health. They offer healthy fats, vitamin E, fibre and arginine (an amino acid) - all factors that lower the 'bad' cholesterol. Almonds are notable for their high calcium content - 1/3 cup offers 125 mg of calcium, as much as half a glass of milk.

5. Eggs
Packed with protein, a host of essential minerals, folate and vitamin B12, eggs are a nutrient-dense package. They are a surprising source of two carotenoids, lutein and zeaxanthin, natural compounds related to the beta-carotene of carrots and usually found only in vegetables and fruits. These two antioxidants are now under study for their role in preventing macular degeneration of the eye, a common cause of blindness in older folk.

It's a handy protein standby in the fridge without the expense of fish or steak, and it's easy to whip up scrambled on toast or a pumpkin frittata.

6. Cinnamon
Cinnamon (cassia) contains around 5 per cent of coumarins and may make muscles more sensitive to insulin. Small studies in people with diabetes have also shown that cinnamon can reduce the blood glucose rise after eating.

Use it generously, adding as much as you can. Put it in porridge, banana smoothies and teas as well as sprinkling it over pancakes or muffins.

Measuring spoon of cinnamon. Picture: Supplied

7. Yoghurt
Yoghurt is more easily digested than milk and is well tolerated by anyone who is lactose intolerant. It scores top marks for calcium, protein and riboflavin, a B vitamin needed for healthy skin and eyes.

The 'friendly bacteria' can keep your digestive tract in good order and help displace nasty bacteria (like E.coli) and build immunity. It makes a tooth friendly and low GI snack for between meals. I like to mix in chopped fresh dill or parsley and serve it over a grain salad or any grilled meat as a tangy dressing.

8. Soy
From the whole soy beans to tofu (curd) and soy burgers, soy beans are high in starchy carbohydrate and fibre with significant amounts of B vitamins and the minerals phosphorus and potassium. They have almost twice as much protein as other beans and lentils and their protein is of higher quality. Half a cup supplies 17g of protein - the same as from two and a half eggs or a smallish 75g grilled steak. The soy bean also has a high oil content, which is polyunsaturated and used in cooking and to manufacture margarine.

9. Garlic
Nicknamed 'nature's penicillin', fresh garlic can slow the growth of bad bacteria and has a long history as a medicinal product. It was used by the ancient Egyptians, Vikings and Chinese to ward off illness and stay in good health. Use lots of it in your cooking - both raw and cooked - over winter.

10. Tea
Green, black or oolong, tea is THE hot drink for winter health. It boasts powerful flavonoid antioxidants that can keep your blood and circulation healthy and flowing well. If you drink it without sugar or milk, it has zero kilojoules. Tea has less than half the caffeine of coffee so it will also help you cut down.

Catherine Saxelby is an accredited nutritionist and blogger at www.foodwatch.com.au. She is also the spokesperson for Uncle Tobys traditional oats.