Inflammation risk can go up in the winter, and what you eat is important to keep it in check. Choosing colorful fruits help reduce inflammation and deliver other key nutrients. These fruits, including grapefruit and kiwi, are in season during the winter.

The secret to feeling your best this January could be lurking in the produce aisle. According to Karolin Saweres, M.S., RDN, LD, “​​Low-grade inflammation often increases during winter due to reduced sunlight exposure, changes in activity levels, higher stress and shifts toward more energy-dense, lower-fiber diets.” While inflammation is a natural immune response, chronic low-grade inflammation can zap your energy levels and make it harder for your body to fight off seasonal bugs.

If staying energized through dark winter days and dodging more cold and flu germs than you catch is high on your priority list, you’re in luck. Many winter fruits are rich in polyphenols, vitamin C and other antioxidants to support the immune system and reduce oxidative stress, explains Saweres, while also “supporting gut microbial diversity and intestinal barrier function, both of which play a central role in regulating systemic inflammation.” Whether you’re looking to support your body through sick season or simply want to feel your best as you ease into the new year, here are five seasonal anti-inflammatory fruits dietitians recommend enjoying this winter.

1. Kiwi

“Eat your greens” usually refers to vegetables, but a kiwi will do the trick if you’re eating to manage inflammation. “One medium kiwi provides roughly 7% of your recommended Daily Value for vitamin E, which helps slow the production of molecules that promote inflammation,” says Elizabeth Harris, M.S., RDN. In addition to vitamin E, you’ll also find a good amount of vitamin C in just one kiwifruit. This antioxidant supports immune health, protects the body from oxidative stress and helps regulate the inflammatory response.

While snacking on plain kiwi (even the skin!) is perfectly acceptable, you can slice it up over granola and yogurt for breakfast or make a simple fruit salad. 

2. Grapefruit

Grapefruits don’t have the weight-loss superpower that was once believed (anyone remember the grapefruit diet?), but they are an incredibly nutritious fruit, supporting your health in a number of ways. “Grapefruit is packed with vitamin C and flavonoids that support anti-inflammatory pathways, insulin sensitivity and cardiovascular health,” says Bess Berger, RDN. Researchers have even found evidence that regularly consuming grapefruit may help regulate gene expression involved in inflammation, resulting in enhanced cardioprotective benefits.

Berger recommends tossing the segments with a simple green salad dressed with olive oil and cracked pepper for a nourishing and refreshing side. Just be sure to check if grapefruit interacts with any medications you may be taking before adding it to the grocery list.

3. Persimmons

Similar to an apricot, with a honey-like flavor, persimmons can add sweetness to salads and color to yogurt bowls, or can be simply eaten on their own. With a bright orange hue, they’re rich in carotenoids, helping protect the body against heart disease, neurodegenerative disorders and certain types of cancers through their influence on the immune system and regulation of inflammatory compounds in the body.

In addition to their high antioxidant content, persimmons are rich in fiber, with 6 grams per small fruit. “The fiber in persimmons has been shown to support beneficial gut bacteria and help dial down inflammatory signals,” says Talia Follador, RDN, LDN. Enjoying a sliced persimmon with probiotic-packed yogurt is an excellent way to support a diverse microbiome while keeping inflammation in check. 

4. Oranges

Stocking up on juicy, sweet oranges brightens up the frozen months of January and February. Not only are they so much more flavorful than at other times of year, but they’re loaded with the immune-supporting nutrients our bodies need. “Oranges are rich in vitamin C and citrus flavonoids—especially hesperidin and naringenin—which help regulate inflammatory pathways and reduce oxidative stress,” says Follador.

And while a glass of orange juice will provide many vitamins and flavonoids that support your immune system and reduce inflammation, snacking on whole oranges provides even more benefit. Researchers have found that the fiber and polyphenols in whole fruits further reduce inflammation and exert a prebiotic effect in the gut, producing short-chain fatty acids. Enjoy oranges plain, blend them in a smoothie, or eat them in a bright and fresh orange and avocado salad.

5. Pomegranates

The effort of opening a pomegranate is well worth it when you consider how nutritious (and delicious) those little juicy arils are. “Pomegranate contains powerful polyphenols, particularly punicalagins and anthocyanins, which play a role in lowering inflammation and supporting heart health,” says Berger.

Several studies have found that the effects of pomegranates go beyond heart health, supporting symptom reduction from menopausal hormonal changes and reducing insulin resistance and inflammation for women with polycystic ovary syndrome (PCOS).

Berger recommends sprinkling pomegranate arils over roasted squash or sweet potatoes for a beautiful and flavorful contrast. And if the daunting task of peeling pomegranates is preventing you from enjoying them more often, buying them pre-peeled and frozen is a handy solution. 

Our Expert Take

The cold winter months don’t have to leave you feeling sluggish or run-down. January seasonal fruits like kiwi, grapefruit, persimmons, oranges and pomegranates are full of antioxidants, fiber and anti-inflammatory compounds that support immunity, gut health and overall wellness. Building these fruits into your weekly routine is a simple and tasty way to support your health and feel your best during the coldest months of the year.