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6 anti-inflammatory foods to add to your cart this winter

Include these fruits and veggies in your weekly meal plan this season to stay healthy

winter vegetables

Reducing inflammation is important for runners who want to avoid illness and recover quickly from runs and workouts. While the winter isn’t typically associated with an abundance of fresh fruits and vegetables, there are several foods that are in season now that can help fight inflammation to keep you healthy all winter long, so look out for these items in the produce aisle the next time you head to the grocery store.

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Citrus fruits

Now is the best time of year to buy oranges, clementines, tangerines and grapefruits, which are full of immune-boosting vitamin C. Some citrus fruits, like blood oranges, also contain high levels of anthocyanins, which are the same compounds that give berries their anti-inflammatory properties.

Beets

Beets are high in an antioxidant called betaine, which research has shown can help reduce oxidative stress related to heart disease and Alzheimer’s. The earthy purple root veggie also contains nitrates, which studies have shown to have an anti-inflammatory effect that lowers blood pressure. As a bonus, the nitrates found in beets may also help improve your endurance.

Kale

Dark, leafy greens like kale, spinach, swiss chard and collard greens grow really well in the winter because they can withstand colder temperatures. Each of these vegetables contains a wide variety of antioxidants, including carotenoids, flavonoids, omega-3 fatty acids, vitamin C and lutein.

Potatoes

That’s right — the humble potato contains a surprising amount of vitamin C. Of course, sweet potatoes and purple potatoes contain even higher levels, and sweet potatoes also contain carotenoids, which protect cells from free radical damage that could create inflammation or exacerbate existing inflammation.

Ginger

Ginger is one of the most potent anti-inflammatory foods out there. Several studies have shown that its functional ingredients like gingerols, shogaols, and paradols inhibit the production of pro-inflammatory cytokines, which are directly related to chronic inflammation. Preventing chronic inflammation will make your body less vulnerable to disease, while also helping to reduce joint and muscle pain.

Leeks

 

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Leeks are part of the allium family, which also includes onions and shallots. These vegetables all contain an anti-inflammatory compound called quercetin, and are fantastic in the winter in soups, stews and other warm, comforting foods.

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