Russia’s consumer health watchdog Rospotrebnadzor released its autumn nutrition guidelines on September 27, 2026, urging citizens to build their seasonal diet around fiber-rich root vegetables: beets, carrots, turnips, radishes, pumpkin, and all varieties of cabbage. The agency highlighted the importance of fermented foods — sauerkraut, soaked apples, cranberries, and lingonberries — as natural sources of probiotics and vitamin C that support gut flora and nutrient absorption. Vitamin D is flagged as critical for immune activation, with key sources including fatty fish (mackerel, herring, salmon, cod liver), butter, eggs, and organ meats. Since vitamin D is fat-soluble, the guidelines recommend pairing it with unrefined plant oils and nuts for proper absorption. Quality protein from meat, eggs, cottage cheese, and legumes should appear on the daily menu, with gentle cooking methods — boiling, stewing, baking, and steaming — preferred. Sugar should be replaced with spices and herbal teas: ginger and lemon, sea buckthorn, rosehip infusions, and berry fruit drinks all support hydration and provide anti-inflammatory compounds
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