5 winter fruits that fight inflammation and disease

2026-01-08 08:17:00, Shëndeti CNA

Inflammation tends to increase during the winter months, and with the coldest part of the year coming, experts recommend filling your grocery cart with colorful, seasonal fruits that can help calm inflammation while providing important nutrients that support immune health.

Here are five winter fruits that can help reduce inflammation and support overall health.

orange

Oranges, grapes, and clementines are packed with vitamin C and antioxidants. These nutrients help reduce inflammation and boost the immune system during the cold months.

Pomegranate

This fruit may take a bit of effort to open, but nutrition experts say the health benefits are worth it. Pomegranate seeds, like jewels, are rich in polyphenols with powerful anti-inflammatory properties. Pomegranate seeds, the juicy, edible seed pods, offer a burst of sweet and sour flavor along with antioxidants, fiber, and vitamins C and K, making them a nutritious snack or side dish.

kiwi

This delicious winter fruit also supports immunity. It contains vitamin C, vitamin E, and fiber, which play a role in reducing inflammation. "A medium kiwi provides about 7% of the Recommended Daily Value for vitamin E, which helps slow the production of molecules that promote inflammation," says registered dietitian Elizabeth Harris.

pears

During the winter season, pears are rich in fiber and antioxidants, making them a smart choice for managing inflammation. They also provide key minerals like copper and potassium. Copper supports immunity, cholesterol metabolism, and nerve function, while potassium helps regulate muscle contractions and heart health, according to Healthline. Eating the peel is especially beneficial, as it contains up to six times more polyphenols than the pulp.

Apples

Widely available during the winter, apples contain quercetin and other antioxidants that help reduce inflammation and support the body's defenses. A study involving nearly 35,000 women found that apple consumption was linked to a lower risk of death from heart disease. According to Harvard Health, the fiber, vitamin C, pectin and polyphenols in apples have been associated, mainly in animal studies, with anti-inflammatory effects and an increase in beneficial gut bacteria./ CNA