Winter Diet - How to Improve Nourishment in the Cold to Warm Up and Fortify the Body

Winter is a season when the risk of infection increases significantly. Proper nutrition is therefore crucial to prevent this. Large amounts of valuable compounds delivered to the body can strengthen it significantly and reduce the risk of disease. During the autumn and winter season, we are often accompanied by feelings of excessive fatigue, depression, drowsiness, and weakness. Adding warm meals and drinks to our diet warms us from the inside and allows us to improve our well-being. It is important to support the immune system throughout the year. Taking a Vitamin C tablet at the moment of feeling unwell does not significantly affect strengthening the defenses and does not protect against infections. To support the immune system, it is recommended to follow a balanced and healthy diet throughout the year. The diet should be based on fresh products and heavily processed foods should be avoided. The basis of our diet should be colorful fruits and vegetables, as they are the main source of vitamins and minerals. Soups and creams can be prepared from vegetables, while juices and shakes are a great solution. It is worth noting that raw fruits and vegetables are also an excellent source of valuable compounds. In the winter, large caloric restrictions are not recommended. At this time, the body needs energy, and excessive calorie reduction can lead to a worsening of well-being. It can also lead to a decrease in the body's defenses and metabolism, which is associated with a constant feeling of cold. The best solution is to postpone the calorie reduction period until later or adjust the deficit value according to the current well-being. Another important aspect is physical activity. Too little of it can lead to the accumulation of excess fat tissue and thus increase the risk of obesity and overweight. Physical exertion has a positive effect on human immunity – regular physical activities support the work of the immune system and thus reduce the risk of infection.

A warming-up diet is primarily associated with hot meals and drinks. A great solution would be the previously mentioned soups and creams, but also cooked vegetables, cashews, rice, pasta, fried fish or cooked meat. For breakfast instead of a classic sandwich, it's worth preparing something warm. The ideal option would be oatmeal or lamb cooked in milk or water. You can try it with fruits and warming spices such as cinnamon. However, if you don't prefer sweet breakfasts, you can also prepare savory dishes. Eggs are an excellent choice as a base for a warm breakfast. An example would be an omelette with vegetables, classic scrambled eggs or a soft-boiled egg. On cold evenings, hot drinks are a great choice. It doesn't have to be just tea! Ginger, lemon, honey, or turmeric are the most popular ingredients for delicious drinks. Ginger tea has anti-inflammatory properties and strengthens the immune system. Lemon and honey add even more nutritional value. Turmeric also has strong anti-inflammatory properties and is an excellent add-on for homemade drinks and teas (A. Gawron-Gazella 2021).

There is a set of compounds that play a particularly crucial role in the functioning of the immune system, by reinforcing immunity and aiding in the combat against diseases. These substances include vitamins D and C, zinc, selenium, polyunsaturated omega-3 fatty acids, and protein. Most of these substances can be provided to the body through an appropriate, healthy diet.

Vitamin D holds a unique position, with its supplementation recommended in the period from autumn to spring in an amount of 800–2000 international units per day. Unfortunately, there is a significant deficiency of this nutrient in Poland. A study conducted by P. Kmieć et al. (2015) revealed that 81% of Poles are affected by this issue. This is due to insufficient sun exposure, which is the primary source of this substance. From autumn to spring, skin synthesis of vitamin D is severely limited, leading to the recommendation of supplementing this nutrient through medication. Vitamin D can also be found in foods such as fish, meat, and eggs, but the amounts are small and do not meet the daily requirement.

One of the key compounds for the immune system is ascorbic acid, also known as vitamin C. Its primary source in diet is not, as is commonly assumed, citrus fruits. The largest quantities of this compound can be found in red peppers, black currants, parsley roots, and wild rose fruits. It is worth incorporating these foods into the diet, especially during the winter season when the risk of infection is higher. However, ascorbic acid deficiencies are quite rare, and most individuals consume adequate quantities of it daily.

Selenium and zinc are minerals that especially support the function of the immune system. The former is found in Brazil nuts, but also in grain products, fish, and meat. Zinc, on the other hand, is provided through the consumption of plums, oysters, eggs, and meats. Lack of these two components significantly reduces the body's immunity (A. Kościej, U. Skotnicka-Graca, I. Ozga 2017). Omega-3 fatty acids have a significant positive impact on the human body, including the immune system. In one study, it was found that none of the immune cells were indifferent to their effect (S. Gutierrez, S. L. Svahn, M. E. Johansson 2019). They have an impact on reducing the production of pro-inflammatory cytokines, which leads to a reduced immune response and reduction of inflammation. The main source of omega-3 fatty acids in the diet are fatty fish species. Mackerel, sardines, herring, and salmon particularly stand out for their content. In addition, these fatty acids can be found in plant oils, nuts, and seeds (P. C. Calder 2017).

The adequate consumption of protein is immensely crucial for maintaining the correct functioning of the immune system. This macronutrient is indispensable in the production of antibodies, which are protein substances responsible for immunity. Their primary task is to provide protection against microorganisms. Insufficient protein intake can lead to deficiencies, thereby increasing the risk of infection. Moreover, an inadequate amount of protein in the diet can cause disturbances in the absorption of vitamins and minerals. The most significant sources of protein in the human diet should be lean meat, fish, dairy products, and legume seeds.

The winter months are a time when we feel closely connected to the scents of cinnamon, cloves, and spices. It is worth choosing them not only for their taste and aroma but also for their health benefits. Cinnamon has high antioxidant potential, antibacterial and anti-inflammatory effects. It is an ideal choice as an additive to sweet dishes such as pancakes, waffles, and homemade desserts. Cloves are most often added to drinks, giving them a slightly spicy flavor. They are a rich, aromatic spice. Cloves have antiviral, antibacterial, and disinfectant properties (A. Gawron-Gazella 2021). Another commonly used spice in the winter is the allspice mixture. It is most often associated with gingerbread, but can also be used to prepare sweet omelets, pancakes, and waffles. It contains cinnamon, cloves, ginger, coriander, nutmeg, anise, and cardamom. However, it is important to be careful that it is not rich in sugar when shopping. These spices have warming properties. The addition of cinnamon or cloves to tea enhances its flavor, which stimulates the body and increases the feeling of warmth. Their addition to hot dishes will also be beneficial.

In the winter season, caring for our immunity is particularly significant, thus it is advisable to pay special attention to nutrition. Incorporating a few selected food items in the diet as well as their appropriate preparation can not only warm up the body but also fortify it. It is particularly recommended to opt for warming dishes, enriched with a large quantity of colorful vegetables and fruits. Fish, whole grains, meats, and eggs should not be absent from the plate. Moreover, it can be beneficial to consider Vitamin D supplementation, as its production during the fall-winter season is inadequate.