36 Winter Superfoods That Fight Inflammation Naturally

29. Cranberries – Tart Gems for Immune Support

More than just a holiday garnish, cranberries are bursting with anti-inflammatory polyphenols and vitamin C. Their unique combination of proanthocyanidins and flavonols has been linked to reduced inflammation in the gut and urinary tract, while also supporting oral and cardiovascular health. Because they’re so tart, cranberries are often sweetened—but for health purposes, look for unsweetened dried cranberries or make your own sauce with minimal added sugar. Toss them into baked goods, grain bowls, or trail mix to add both zing and health benefits to your winter routine.

30. Sardines – Small Fish, Big Benefits

Sardines are a budget-friendly, omega-3 powerhouse that’s ideal for fighting winter inflammation. These tiny fish are rich in EPA and DHA, two long-chain omega-3 fatty acids that help reduce joint pain, support brain function, and lower risk of heart disease. They also provide vitamin D, a nutrient often lacking during the sun-scarce winter months, which plays a key role in immune health and inflammation regulation. Choose wild-caught, canned sardines in olive oil for maximum benefit, and enjoy them on whole grain toast, in salads, or stirred into warm pasta with lemon and herbs.