Here are 12 Super foods to keep you warm and well this winter. Consume them as your body guides you to, beginning with one, and only including one in your regime, for at least a week before introducing a second super food. Notice how the super food benefits you. Does your body wish more? Develop a relationship with your body to listen for what is needed, and to enrich and enliven your sense of self-knowing and well-being.

Personally, I eat a portion of at least one if not three of these super foods daily. Bee pollen may be taken up to 3 tablespoons a day, for a superlative source of quality protein. (There’s approximately 3 g. of pure protein per tbsp.) Please be mindful when taking these super foods. Treat them with respect: they are powerful supportive nutrients and critical to good health, only taking what is needed to live a balanced and vibrant life.

1. Adaptogens: Astragalus, Ginseng, Licorice and Rhodiola are plants that are categorized as adaptogens, which means they possess an ability to improve your overall adaptive response to stress of all kinds. Adaptogens are best used as preventive remedies, taken when, on the whole, you feel pretty good. And adaptogens offer support to the endocrine, nervous or immune systems. Once you come down with a bug, go to plants that are better suited to address the specific infection.

2. Bee Pollen is the food of the young bees and is approximately 40% protein.

“Bee Pollen is considered to be one of nature's most completely nourishing foods, as it contains nearly all the nutrients required by humans to thrive. About half of its protein is in the form of free amino acids, ready to be used directly by the body. Bee pollen is a potent aid to digestion, it increases energy, makes your skin beautiful, and through the ages has been considered a longevity elixir.” ~Paul Pitchford, Healing with Whole Foods

3. Citrus : An “antioxidant punch” would include blueberries, pomegranates and lemons, the richest sources of antioxidant A, C, E. These fight health-impairing free radicals, and assist you in living a longer, happier life. Eat at least 2-three fruits a day to pack a real “antioxidant punch.”

4. Kefir , a fermented food. All fermented foods contribute to a healthy gut lining, one key to feeling good. Kefir boasts an excellent source of beneficial bacteria for the gut, containing important minerals and essential amino acids. The complete proteins in kefir are partially digested and therefore more easily utilized by the body. Kefir’s ample supply of calcium, magnesium and phosphorus helps to utilize carbohydrates, fats, and proteins for cell growth, maintenance and energy. Tryptophan, one of the essential amino acids abundant in kefir, is well known for its relaxing effect on the nervous system. Kefir is rich in Vitamin B1, B12, and Vitamin K1. It is an excellent source of biotin, a B vitamin which aids the body’s assimilation of other B Vitamins, such as folic acid, pantothenic acid, and, importantly, B12.

5. Goat Whey Protein : One of the best ways to nourish and remove toxins from the body is by consuming a high quality goat or cow whey protein concentrate. Goat’s whey contains many of the amino acids and has about 98% bio-availability. In addition, it is a particularly rich source of the important antioxidant glutathione which supports lymphocyte function and helps to regulate other amino acids and antioxidants. It also acts as a detoxifying agent at the cellular level. Check out divinehealth.com for more information.

6. Maca Root : Rich in vitamins B, C, and E, it also provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. Maca nourishes your skin. It improves sexual function for both men and women, balancing your hormones, and it increases a woman’s fertility. Moods improve. Energy increases.

7. Seeds : All seeds, but particularly pumpkin seeds, are nutritional powerhouses with a wide variety of nutrients. They’re a rich source magnesium, manganese, copper, and zinc as well as a good source of Omega 3 and 6 essential fatty acids.

8. Mushrooms : Chaga, Shitake, and Reishi contain some of the most powerful natural medicines on the planet. About 100 species are currently being studied for their health-promoting benefits, and about a half dozen already stand out for their ability to deliver a tremendous boost to your immune system. Nine recently presented studies on mushrooms detail a wide variety of health benefits, including the following: improved weight management, improved nutrition, increased vitamin D levels, and improved immune system function. More recent studies suggest they also have potent anti-inflammatory characteristics that may be helpful for those suffering from asthma, rheumatoid arthritis, renal failure, and stroke damage. It's important to eat ONLY organically grown mushrooms because they absorb and concentrate whatever they grow in. Since mushrooms are known to concentrate heavy metals, as well as air and water pollutants, healthy growing conditions are a critical factor.

9. Micro and Macro algae Seaweeds : Chlorella, Spirulina, and Blue-green Algae are single-celled micro-algae that are very high in protein, up to 60% per gram weight. Micro-algae are a rich source of B vitamins, iodine, iron, and essential fatty acids. Chlorella is said to have the highest levels of chlorophyll of any of the algae, indeed, in any food. Macro-algae also act as important metal chelators for the elimination of heavy metals.

10. Aromatic Spices : Cardamom, Ginger, Turmeric, Cinnamon all enhance and support healthy immune and digestive systems. Ginger itself has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness, and general pain. Cardamom drunk in a traditional Chai throughout India is known to help expel mucus from the system, and cooking with turmeric has long been known to alleviate pain; prepared properly, its anti- inflammatory properties are enhanced.

11. Sedative Herbs: These are a necessity today, as we practice being at home in our body to better handle the stressors in our lives. See which of the following plants speaks to you. Try 1-2 cup a day, in combination or alone, of Lemon Balm, Bergamot, Scullcap, Passion Flower, Lavender, or Chamomile. These medicinal plants support you in keeping things in perspective when the going gets tough.

12. Herbal Infusions : I could not complete this list of Super Foods without including herbal infusions of which i have drunk regularly for the past 15 years. Red Clover, Nettles, Oatstraw, Linden or Violet infusions are easy to make and cost effective to keep you healthy and nourished throughout the year.