In cold weather, 3 dishes that help nourish the liver and strengthen the kidneys.

(Dan Tri Newspaper) - Nutrition experts say that the liver and kidneys are two organs that are under great pressure during the cold season, and choosing the right foods in daily meals can help the body adapt better.

When the weather turns cold, peripheral blood circulation often decreases, forcing internal organs to work harder to maintain body temperature. According to nutrition experts, this is also the period when the liver and kidneys are under greater pressure in the process of metabolism and toxin elimination.

The World Health Organization (WHO) recommends that a diet rich in fiber, healthy fats, and antioxidants plays a crucial role in maintaining liver, kidney, and immune function, especially in older adults and those with underlying chronic conditions.

In this context, some familiar and readily available foods show noticeable benefits when incorporated appropriately during the cold season.

Black sesame

Black sesame seeds have a mild laxative effect, helping to prevent constipation, a common condition in cold weather due to reduced water intake and decreased physical activity (Photo: Getty).

Black sesame seeds are a food that has been used for centuries in East Asian cuisine. According to nutritional data from the U.S. Department of Agriculture (USDA), black sesame seeds are rich in unsaturated fatty acids, vitamin E, calcium, and antioxidants.

Numerous studies have shown that vitamin E and unsaturated fats help protect liver cells from oxidative stress, while also supporting vascular and bone and joint function.

For the digestive system, black sesame seeds have a mild laxative effect, helping to prevent constipation, a common condition in cold weather due to reduced water intake and physical activity.

Experts recommend roasting and coarsely grinding black sesame seeds to increase absorption. They can be added to porridge, yogurt, or breakfast cereals. However, because black sesame seeds are high in calories, adults should only consume them in moderation.

Chestnut

Several nutritional studies suggest that the B vitamins in chestnuts participate in energy metabolism, helping to reduce prolonged fatigue (Photo: Getty).

Chestnuts are a quintessential cold-season food, rich in starch, B vitamins, and fiber. According to the American Heart Association (AHA), natural sources of starch combined with fiber provide a steady supply of energy and are beneficial for cardiovascular health.

For the elderly, steamed or stewed chestnuts are not only easy to chew and digest, but also help maintain body temperature better during the cold season.

Several nutritional studies suggest that the B vitamins in chestnuts participate in energy metabolism, helping to reduce prolonged fatigue.

However, nutritionists note that people with diabetes or metabolic disorders should control their chestnut consumption to avoid getting too much starch in one meal.

Sweet potato

Dishes such as steamed taro, taro soup, or taro stewed with bones are suitable for the elderly (Photo: Getty).

Yam is a familiar food in Vietnamese family meals. This tuber contains a lot of mucin, a natural mucilaginous substance that protects the stomach lining and aids digestion.

According to studies published in the Asian Journal of Nutrition, mucin helps reduce mucosal irritation, supporting those with sensitive stomachs or prone to bloating during weather changes. Additionally, yam provides slow-absorbing carbohydrates, helping maintain stable energy levels and prevent hypoglycemia.

Dishes such as steamed taro, taro soup, or taro stewed with bones are suitable for the elderly. However, taro needs to be thoroughly cooked before eating to avoid irritation, and people with chronic kidney disease should consult their doctor before consuming it regularly.

Eating properly for lasting results.

Experts emphasize that even though foods are good for the liver and kidneys, their consumption should still be based on the principle of balance and suitability to each individual's physical condition. No food should be considered a miracle cure and should be abused for extended periods.

Besides diet, the WHO also recommends maintaining gentle exercise, drinking plenty of warm water, and getting enough sleep to support liver, kidney, and immune system function during the cold season.

For individuals with liver or kidney disease or metabolic disorders, dietary adjustments should be discussed with a doctor or nutritionist. A sensible diet, based on scientific evidence, and healthy lifestyle habits are fundamental to long-term health protection during cold weather.

Source: https://dantri.com.vn/suc-khoe/mua-lanh-3-mon-an-giup-duong-gan-bo-than-20251217072619985.htm