Khaberni - Scientists point out that proteins, fish, vegetables, and fruits strengthen the immune system, while fats, sugars, and excess salts can weaken the immune system.
Researchers explain that metabolic processes change in winter, which instinctively drives people to consume rich foods. The shortening of daylight hours and the drop in temperature slow down metabolism, causing feelings of fatigue and lethargy. Additional stress — such as dry indoor air and wearing multiple layers of clothing — leads to dehydration, causing the body to confuse thirst with hunger.
Fatty and fried foods require additional metabolic resources, negatively affecting liver and pancreas functions and reducing the number of beneficial bacteria in the body. Trans fats found in vegetable ghee and sweets accumulate in cell membranes, obstructing nutrient absorption, affecting heart function and body temperature regulation, and weakening immunity.
Furthermore, processed foods, fast food, and sweetened soft drinks provide a temporary energy boost, but lead to sudden spikes in blood sugar and chronic inflammation. Excessive sodium intake in snacks and processed foods causes fluid retention and impedes blood flow, while alcohol speeds up heat loss and depletes vitamins and minerals. Meat products increase inflammation, strain the liver, heart, and blood vessels, and nitrates may pose a cancer risk.
Researchers from Perm National Research Polytechnic University confirm that protein-rich foods — such as meats, fish, eggs, and legumes — are particularly valuable in winter as they support immunity, generate heat, and stabilize energy levels. Fatty fish provide omega-3 acids, vitamin D, iodine, and zinc to protect against seasonal diseases. Nuts, seeds, and fruits supply the body with antioxidants and micronutrients, strengthening beneficial bacteria and regulating body temperature. Spices, herbal teas, water, and vegetables support the circulatory system, mucous membranes, and immune system, helping the body to use energy efficiently.
Scientists point out that there is no ideal winter diet, as the appropriate foods depend on an individual's health condition, physical activity level, diseases and allergies to determine what to avoid and what can be consumed to maintain energy and immunity.
