17 Anti-Inflammatory Foods to Keep You Flexible When It's Freezing

7. Turmeric: Golden Spice for Cozy Healing

Turmeric’s active ingredient, curcumin, is one of the most-studied natural compounds for reducing inflammation. Scientific reviews suggest curcumin can influence inflammatory pathways, though absorption is limited unless paired with black pepper and a healthy fat (ZOE; VeryWellHealth). In winter, turmeric is easy to add: stir it into soups and stews, blend it into a warming "golden milk" with milk or a plant-based alternative and a pinch of black pepper, or roast root vegetables with turmeric for color and flavor. Fresh turmeric root is also available seasonally and gives a brighter, slightly different flavor than the dried spice. For home cooks, the practical tip is to pair turmeric with a small amount of black pepper and olive oil or coconut milk to make its benefits more accessible in everyday dishes.

8. Extra Virgin Olive Oil: Liquid Gold for Winter Cooking

Extra virgin olive oil is a cornerstone of anti-inflammatory eating patterns like the Mediterranean diet. Rich in monounsaturated fats and polyphenols, olive oil supports lower levels of inflammatory markers when it replaces saturated fats in the diet (VeryWellHealth). Use it for dressings, gentle sautéing, and finishing bowls of roasted winter vegetables to add richness and antioxidant protection. For warming winter meals, drizzle extra virgin olive oil over cooked greens or drizzle it on roasted sweet potatoes to improve flavor and help absorb fat-soluble nutrients. Store olive oil in a cool, dark place to preserve its antioxidants and choose higher-quality extra virgin varieties when possible. Small swaps—using olive oil instead of butter for many preparations—are an easy, sustainable way to nudge your overall pattern toward less inflammation (VeryWellHealth).