According to the University’s Public Relations Office, Dr. Nachvak, a nutrition specialist and faculty member at Kermanshah University of Medical Sciences, explained in an interview with the University's Health Research News Service that with the arrival of cold seasons and the spread of cold-causing viruses, proper nutrition becomes even more important. He emphasized that during a cold, the diet must be aligned with the physiological needs of the body, which is experiencing inflammation. He highlighted four key nutritional principles that should be considered for patients:
1. Providing adequate energy:
The body burns more calories while fighting an infection, so this energy must be supplied through carbohydrate sources such as bread—preferably whole-grain—grains, and healthy fats.
2. Ensuring sufficient protein intake:
To prevent the loss of the body’s protein stores, which are consumed more rapidly in inflammatory conditions, adequate protein intake is essential to support immune function.
3. Strong anti-inflammatory effects:
Foods should have the potential to reduce inflammation caused by a cold, since repeated inflammation from infections can contribute to long-term risks such as cardiovascular diseases and even certain malignancies.
4. Hydration:
Maintaining proper fluid levels is vital to prevent dehydration and dryness of the respiratory tract and throat.
Recommended Foods with Therapeutic and Strengthening Effects
Dr. Nachvak highlighted several foods that can provide therapeutic benefits and fulfill the four essential dietary requirements:
Soup remains one of the best options. He recommended preparing soups with lean chicken or meat and enriching them with anti-inflammatory spices such as garlic, pepper, and turmeric.
He added: “To increase the energy and anti-inflammatory properties of soups, it is recommended to add one or two teaspoons of fresh canola or olive oil to each bowl before serving. Adding tomato paste is also a good option. The soup should contain enough liquid, and carbohydrates can be provided alongside it through whole-grain bread or rice.”
Dr. Nachvak also noted that loss of appetite is common during a cold. Therefore, small, nutrient-dense meals are preferable. Eggs are a suitable choice as they are rich in protein; however, they should not be consumed soft-boiled and are best eaten at breakfast. Nuts—especially fresh, unsalted walnuts due to their omega-3 fatty acids and anti-inflammatory properties—are also recommended.
He added that vegetables and fruits are valuable sources of antioxidants, vitamins, and water. Consuming parsley, garlic, onions, tomatoes, bell peppers, ginger, various cabbages (especially broccoli), pumpkin, and fruits such as citrus fruits, kiwi, and bananas can be helpful during a cold.
Dr. Nachvak emphasized that while vitamin C does not prevent colds, it can reduce the duration of illness. Thus, fruits and vegetables should not be neglected. Warm fluids are also important due to their soothing effects and their role in preventing dehydration. Mild tea and ginger tea—thanks to their decongestant and anti-inflammatory properties—are recommended. Honey, due to its anti-inflammatory and energy-boosting qualities, can be consumed with tea or on its own.
He also mentioned Tarkhineh as a beneficial food during colds, as it contains both liquids and nutrients that support immune function.
Despite common beliefs, Dr. Nachvak explained that there is no strong scientific evidence that dairy products increase mucus production. However, he recommended consuming low-fat, fresh, probiotic-rich dairy. He also suggested fereni (rice pudding) with walnuts as a light, nutritious, and valuable food.
Foods to Avoid During a Cold
Dr. Nachvak advised completely removing the following foods from the diet during a cold:
- Salty foods (which worsen dehydration)
- Fatty and fried foods (which increase inflammation and are harder to digest)
- Full-fat dairy products
- Sweetened beverages and added sugars (which weaken the immune system)
- Very sour citrus fruits
- Cigarettes
He added that children who take iron supplements should temporarily discontinue iron during a cold.
In conclusion, Dr. Nachvak reminded that no dietary plan is complete without sufficient rest, as sleep and rest are essential for recharging and optimizing the immune system’s performance.