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

15. Black Beans and Kidney Beans: Fiber and Mineral Power

Black and kidney beans are excellent winter staples that provide fiber, plant protein, magnesium, and folate. What it trains: Their soluble fiber supports a healthy gut microbiome, which produces short-chain fatty acids (SCFAs) that have systemic anti-inflammatory effects. Why it helps: Magnesium is a critical mineral for muscle relaxation and nerve function, and its intake is associated with reduced pain and stiffness. How to do it: Incorporate beans into warm chilis, hearty soups, or mash them with spices for a nutritious spread. Buy them canned (rinsed well for lower sodium) or cook them in large batches for easy weeknight additions. Pairing beans with whole grains creates a complete, anti-inflammatory protein source.

16. Cinnamon (Ceylon): Metabolic and Vascular Support

Cinnamon is a versatile spice that offers benefits beyond flavor, particularly in metabolic health, which is tightly linked to inflammation. What it trains: Its active components, like cinnamaldehyde, help improve insulin sensitivity and stabilize blood sugar levels. Why it helps: Stable blood sugar reduces the inflammatory "spikes" that can exacerbate joint discomfort. Cinnamon also contains antioxidants that protect cells. How to do it: Sprinkle a dash of ground cinnamon into your morning coffee, mix it into oatmeal, or use it to season roasted squash. Practical tip: Choose Ceylon cinnamon over Cassia when possible, as Ceylon contains lower levels of coumarin, which can be toxic to the liver in very high doses.