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

13. Bone Broth: Collagen and Amino Acid Support

Bone broth, slow-simmered from bones and vegetables, is a warming winter staple rich in collagen, gelatin, and amino acids like glycine and proline. What it trains: These components are the building blocks for the body's connective tissues, including joint cartilage and tendons. Why it helps: While research is still emerging, consuming these components may support the repair of the gut lining, which is linked to reduced systemic inflammation, and supply raw materials needed for joint maintenance. How to do it: Sip a warm mug of bone broth in place of a standard hot beverage, use it as a low-sodium base for soups and stews, or use it to cook whole grains like rice or quinoa. Choose high-quality, long-simmered varieties for the most nutrient density.

14. Onions and Garlic: Sulfur Compounds for Resilience

Onions and garlic are culinary workhorses that contain organosulfur compounds, including allicin (in garlic) and quercetin (in onions). What it trains: These potent compounds help regulate the body's inflammatory response and support detoxification pathways in the liver. Why it helps: Chronic inflammation is a key driver of joint stiffness. Garlic, in particular, has been studied for its ability to reduce cartilage-damaging enzymes in lab settings. How to do it: Use them liberally as a base for virtually any winter dish—sauté them in olive oil before adding greens, use them in broths, or roast them with other root vegetables. Crushing or chopping garlic and letting it sit for 10 minutes before cooking maximizes the formation of beneficial compounds.