Swelling: Include these inflammatory foods in your diet to reduce swelling of hands, feet and face in winter.

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Winter Healthy Diet: Winter is usually associated with shorter days, lower temperatures, hot drinks and foods, and comfort foods. However, thanks to the cold weather, a new batch of fruits and vegetables are about to reach their peak in terms of taste, nutrition and anti-inflammatory power. Although some inflammation is natural, chronic inflammation increases the chances of cancer, dementia, diabetes and other conditions. An anti-inflammatory diet rich in foods that reduce inflammation has long-term health benefits. Here are some anti-inflammatory foods that can work for you this winter.

Eat these foods to fight inflammation in winter:

1) Pomegranate

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Don’t be intimidated by the outer skin of a pomegranate as the soft seeds inside are rich in flavor and packed with powerful anti-inflammatory properties. It contains elements like ellagitannins, anthocyanins and flavonols, which act as antioxidants. Inflammation caused by free radical damage is reduced. In fact, red wine and green tea have less antioxidant capacity than pomegranate. Arils work well as a salad substitute for berries and citrus segments, while pomegranate juice adds a tart, fruity punch to teas, smoothies and kombucha.

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2) Turmeric

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This spice is often called “yellow gold”. It is packed with great health benefits. It contains curcumin, which is an extremely potent anti-inflammatory compound. Rheumatoid arthritis can be effectively treated with turmeric, which also reduces inflammation.

3) Beetroot

Potassium, folate and vitamin C are all nutrients that play a role in controlling inflammation in the immune system. Beetroot also contains nitrates and betaine, which distinguish them as an anti-inflammatory superfood. Preliminary research suggests that a lesser known antioxidant such as betaine from foods may reduce inflammatory blood indicators. Apart from this, nitrates found in nature have anti-inflammatory action which lowers blood pressure.

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4) Broccoli

Broccoli is essentially a winter vegetable because of its tendency to thrive in cold climates. Even though we can buy it throughout the year. You probably already know that this vegetable is very beneficial in inflammatory foods. It contains bioactive sulfur compounds called glucosinolates that reduce inflammation and reduce the risk of disease. If broccoli is not your favorite vegetable, try kale, cabbage, spinach and turnip greens instead.

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5) Salmon

Salmon is a non-vegetarian option that is rich in omega-3 fatty acids. Alpha-linolenic acid, an essential omega-3 fatty acid, is known to be an excellent anti-inflammatory food. Omega-3 reduces inflammation and reduces the need for anti-inflammatory drugs. If you are vegetarian or not a fan of eating fish, there are many other omega-3 rich foods to choose from. Among these are nuts, avocados, seeds, some cooking oils etc.

6) Sweet Potato

When it comes to starchy vegetables that reduce inflammation, sweet potatoes top the list. It is a rich source of Vitamin C and low-glycemic carbohydrates. The bright orange color of sweet potatoes is due to carotenoids (such as beta-carotene), which also protect cells from free radical damage.

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These anti-inflammatory foods are ideal for those who suffer from inflammation and other ailments during winters.

Disclaimer: This content provides general information only including advice. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for more details. NDTV does not claim responsibility for this information.

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