Shorter days, colder temps, warm drinks and comfort foods are all things we commonly associate with winter—not usually bright-colored fresh produce. Yet, the colder weather means a new crop of fruits and vegetables is about to be at its peak in terms of flavor, nutrients and anti-inflammatory potential. While some inflammation is normal, chronic inflammation can up your risk of diseases such as cancer, dementia, diabetes and more. Eatingan anti-inflammatory dietpacked withinflammation-fighting foodscan help keep you healthier in the long run.
Getty Images / Dimitris66, PHOTOGRAPHY / DERA BURRESON, STYLING / LAUREN MCANELLY / HOLLY RABIKIS
Best Anti-Inflammatory Foods to Eat This Winter
1. Pomegranate
2. Broccoli
3. Blood Oranges
All citrus fruits are packed with the immune-boosting antioxidant vitamin C, and most ripen to their sweetest flavor during the winter months—two things that make any citrus fruit (including oranges, grapefruits, lemons, limes, tangelos and other varieties) an excellent cold-weather addition to your diet. If you’re looking for an extra antioxidant boost though, consider blood oranges. The vibrant red-orange color of their flesh comes fromanthocyanins, the same compounds that make berries a top anti-inflammatory food. Blood oranges are delicious on their own, but they’re also great in a salad, incorporated into a pan sauce or as a healthy dessert.
4. Leeks
Leeks are part of the allium family, which also includes onions, shallots and scallions. Allium vegetables and roots all contain quercetin, an anti-inflammatory compound that research suggests may lessen the inflammatory effects of harmful chemicals and compounds in the body. Found predominantly in winter and early spring, leeks can be a great substitute for other alliums in recipes. If you’ve never cooked with them, think of them as scallion with a bigger root and broader leaves and a slightly more pungent flavor (yet still milder than onions). We love themin soup,braised in the ovenor evenfolded into mashed potatoesfor a veggie boost.
5. Sweet Potatoes
Sweet potatoes are at the top of the list in terms of anti-inflammatory starchy veggies. This is partly due to them serving as a lower-glycemic carb source and being a good source of vitamin C, but also because of their impressive carotenoid content. Carotenoids (like beta carotene) impart the spud’s deep orange color, but they also act protect cells from free radical damage that could create inflammation or exacerbate existing inflammation. Additionally, most carotenoids get converted to the active form of vitamin A (which is key in immune regulation and inflammation management) in the body. We like toroast sweet potatoes,stuff them with our favorite fillingsand make them intohealthier fries.
6. Beets
Beets are a great source of potassium, folate and vitamin C—all nutrients that play various roles in the immune system’s regulation of inflammation. But two other compounds in beets—betaine and nitrates—really make them stand out as an anti-inflammatory star. Betaine is a lesser-known antioxidant-like compound thatpreliminary research links to lower inflammatory blood markers. And naturally occurring nitrates (different from ones added to cured and processed foods that pose potential health risks)appear to have an anti-inflammatory effect that lowers blood pressure.
7. Pears
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