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

11. Pomegranate: Winter Ruby with Polyphenols

Pomegranate seeds and juice are rich in polyphenols, compounds that research ties to reduced inflammation and antioxidant benefits. Fresh pomegranate season tends to fall in cooler months, and arils add a bright, tart pop to winter salads, grain bowls, and roasted vegetable dishes. Pomegranate molasses or a splash of pomegranate juice can dress up roasted Brussels sprouts or be stirred into warm sauces for poultry and fish. For convenience, frozen arils or 100% pomegranate juice are useful winter options that preserve many of the fruit’s polyphenols. While concentrated juice can be higher in sugar, moderate use as a flavor enhancer brings anti-inflammatory benefits without excess calories. Integrating pomegranate into savory and sweet winter recipes gives meals color and a nutrient boost that supports overall resilience (ZOE; VeryWellHealth).

12. Green Tea: A Soothing Cup with Evidence

Green tea contains EGCG and other polyphenols that have been studied for anti-inflammatory and antioxidant effects. Sipping a warm cup of green tea during chilly days is both a comforting ritual and a simple way to include bioactive compounds that may support joint health (ZOE; VeryWellHealth). Matcha, a powdered green tea, concentrates these compounds and can be whisked into milk for a creamy, warming drink. Add a slice of ginger for extra warmth and flavor. For those sensitive to caffeine, decaffeinated green tea still provides some polyphenols, though in lower amounts. Making green tea a daily, mindful habit—rather than a high-dose remedy—fits the HealthPrep approach: sustainable, small practices that add up over time to support flexibility and overall well-being.