FOOD
What to eat in winter to
JULY 2023
boost your immunity
Editor’s note
WE ARE what we eat!
With this in mind, it is important that we choose wisely and eat food that helps boost our immunity, fights infection and keeps us healthy and fit. With the cold and flu season in full force, we need to make sure our immune system is strong and ready to fight off viruses, bacteria or any other foreign particle that can have an adverse reaction to our health.
As a response to these pathogens, the immune system releases antibodies that attack and kill these particles, but for the system to be strong, one has to incorporate the right food and diet that will help it strengthen.
One way in which we can ensure good health and well-being is to make sure we are taking enough immune-boosting nutrients
Contents
¡ How does food interact with our immune system?
¡ Foods that may weaken your immune system
¡ Eating habits that weaken your system
¡ Juices that can boost your immunity
¡ How tisanes can boost your immune system
¡ Everyday foods that boost your immune system
¡ Home-made drinks to boost your immunity
through our daily diet.
In some cases, food can be a powerful medicine. Certain foods contain essential nutrients that boost the immune system, providing vital nutrients. Luckily, there is no end to how many immuneboosting foods are out there. While eating these foods may not guarantee you will never get sick again, there are foods with plenty of nutrients and benefits to keep you healthy.
In this magazine, we take a look into some of the best foods that boost immunity, what makes them so great, and how much you should be eating to ensure you receive the full benefits.
Lutho Pasiya
¡ Vegan superfoods you should load up on
¡ 5 smoothies to support your immune system
¡ Recipes with immunity-boosting ingredients
EDITOR-IN-CHIEF Aziz Hartley aziz.hartley@inl.co.za
ACTING EXECUTIVE LIFESTYLE EDITOR Debashine Thangevelo debashine.thangevelo@inl.co.za
EDITOR Lutho Pasiya lutho.pasiya@inl.co.za
DESIGN Dominique Owen dominique.owen@inl.co.za
PRODUCTION EDITOR Renata Ford renata.ford@inl.co.za
BUSINESS DEVELOPMENT Mike Ntsasa mike.ntsasa@inl.co.za
CONTENT MARKETING Keshni Odayan keshni.odayan@inl.co.za
SALES Charl Reineke charl.reineke@inl.co.za
INQUIRIES digimags@inl.co.za
DISCLAIMER: The publisher and editor of this magazine give no warranties, guarantees, or assurances and make no representations regarding any goods or services advertised within this edition. Copyright Independent Media. All rights reserved. No portion of this publication may be reproduced in any form without prior written consent from Independent Media. The publishers are not responsible for any unsolicited material. Publisher: Independent Media
Cover and page 2 image: Any Lane / Pexels
LUTHO PASIYA lutho.pasiya@inl.co.za
THESE days, immune health is at the forefront of everyone’s minds. While there are many components to immune health, nutrition plays a key role. The immune system is a complex network of cells and chemical compounds that help defend the body against infections.
This means there are various nutrients involved in supporting our immune systems so that our bodies can deal with infections. These immune-supporting nutrients can be found in a wide range of foods.
Having a healthy, varied diet is the best way to get all the nutrients that are important for your immune system, as well as all the other systems of the body.
It is important to note that no single food or nutrient will prevent illness.
Also, the immune system is incredibly complex and influenced by a variety of factors, including stress level, age, sleep and medical conditions. A few key micronutrients have been identified as critical for
How does food interact with our immune system?
the growth and function of immune cells:
Iron
Assists with the production of T-cells and forms part of the antioxidant enzymes, but also generates reactive oxygen species that contribute to oxidation. Can be found in red meat, leafy greens, beans, nuts and fortified cereals.
Vitamin C
An antioxidant that also regulates the immune response and stimulates the functioning of white blood cells. Vitamin C can be found in oranges, kiwis, strawberries, grapefruit, tomatoes, broccoli and bell peppers.
Vitamin A
It is necessary for the production of antibodies and to help maintain healthy skin and eyes. Vitamin A is found in leafy green vegetables, tomatoes, milk and eggs.
Vitamin D
Regulates immune function through its role in the production of antibacterial proteins. It can be largely found in salmon, egg yolks, tuna fish and beef liver.
Vitamin E
Has an antioxidant function and
the specific function of increasing the activity of T-cells, protecting the cell walls. It can be found in peanut butter, pumpkin, bell pepper and leafy greens.
Zinc
Zinc is a mineral that is essential for many of the body’s normal functions and systems, including the immune system, wound healing, blood clotting, thyroid function and the senses of taste and smell. It can be found in milk, nuts, meats, seeds, whole grains and poultry.
It is advised that people obtain these nutrients from food rather than supplements, as foods contain more health-promoting benefits. For most, a balanced diet will supply adequate amounts of nutrition to maintain a strong immune system.
Final thoughts
Our immune system functions best with a balanced diet that includes a range of vitamins and minerals. No one single food or nutrient will prevent illness, but incorporating a variety into a balanced diet each day will help boost your body’s immune function and its ability to fight off infections.
THESE
days,
immune
health is
at the forefront of everyone’s minds. | PEXELS/ Sebastian Coman Photography
Foods that can weaken your immune system
LUTHO PASIYA
MANY of us are doing everything we can for our health these days.
Making sure we are healthy has become paramount and this is evident in the decisions we are taking to boost our immune systems whichever way we can.
Having enough sleep, exercising, and a healthy diet all contribute to maintaining our body’s defence against illnesses.
A nutritious diet that supports the immune system might help fight viruses more efficiently and faster. But it is important to be aware that it can’t lower your risk of contracting an infection (nothing can prevent that other than a vaccine).
A number of foods have been found to benefit the immune system, but there are many others that can weaken our system. Below are some of the foods that can cause harm.
Hot dogs
We love to eat them during sporting and food events. However, hot dogs, especially ones made from processed meat, can weaken your immune system.
High intakes of cured and processed meats, such as bacon, salami, cold cuts and hot dogs, have been related to adverse health effects such as an increased risk for some cancers.
Processed meats are also high in salt, nitrates and other additives that may cause oxidative stress.
Sweets
If you have a sweet tooth, your immune system is likely to suffer. Researchers have found excess sugar consumption weakens your
body’s immune system, greatly impacting your body’s ability to fight infections like the common cold and flu.
Red meat
Although red meat is rich in some nutrients, it is high in saturated fats which are linked to increased levels of inflammation in the body.
A kind of sugar molecule in it may cause inflammation. Chronic inflammation may result in cancerous tumour formation.
Alternatives to red meat are chicken, fish and eggs, in moderation.
Alcohol
Studies show that the immoderate use of alcohol kills some of the antibody cells needed to destroy virus-infected cells.
They reveal that people who drink alcohol are more prone to infections and pneumonia because alcohol impairs the activity of immune cells in the blood. When consumed in excess, alcohol is a poison to every system of the body.
Cold drinks and soda
These beverages are high in sugar and are among the foods that weaken the immune system. People generally drink soda after their meal as they think it is good for their digestion but it is bad for immunity.
Potato chips
We all know junk food is bad for us, but many of us try to ignore that. Junk food affects more than just our waistlines.
According to research, a poor diet can have a direct impact on the immune system.
HIGH consumption of cured and processed meats, such as bacon, salami, cold cuts and hot dogs, have been related to adverse health effects, such as an increased risk for some cancers.
| PEXELS/Cottonbro Studio
Though red meat is rich in some nutrients, it is high in saturated fats which are linked to increased levels of inflammation in the body.
Skyler
Ewing
| PEXELS/
JUNK food affects more than just our waistlines. | PEXELS/Superphotobe
A balanced diet rich in vitamins, minerals and antioxidants can help our immune system function effectively, writes
Lutho Pasiya
OUR dietary habits have a significant impact on our immunity.
The food we consume provides our body with the necessary nutrients required to maintain and boost our immune system. A balanced diet rich in vitamins, minerals and antioxidants can help our immune system function effectively.
On the other hand, consuming unhealthy food can have negative impacts on our immune system, making it weak and vulnerable to infections.
We share a list of poor habits to be mindful of as you work on boosting your body’s defences.
Excessive coffee consumption
Drinking too much coffee can interfere with the body’s ability to absorb certain minerals, such as iron and calcium. These minerals are important for immune system health. Additionally, the caffeine in coffee can disrupt sleep patterns, which can weaken the immune system over time.
Not drinking enough water
Drinking enough water is essential for digestion, the absorption of nutrients, and getting rid of harmful bacteria from the body. Constipation,
Eating habits that weaken your system
SUGAR is not always so sweet once it reaches your immune system.
| PEXELS/ Tijana Drndarski
which can develop in the intestines as a result of inadequate water intake, can directly affect the immune response. For this reason, water consumption should be distributed in a balanced manner.
Skipping meals or going on a restrictive diet
When you skip meals or go on a restrictive diet, your body does not get the necessary vitamins and minerals to function properly. This can weaken the immune system and make it more susceptible to illnesses.
Consuming too much salt
Having a high-sodium diet that is high in processed foods can trigger inflammation in the body and increase the risk for chronic disease. Salt is also believed to inhibit some of our body’s natural responses if consumed in excess.
Consuming excessive amounts of sugar
There is nothing wrong with adding a little sugar to your tank. It is perfectly fine to satisfy your sweet tooth when the cravings come, just as long as the added sugar does not exceed more than 10% of your daily energy intake, according to health experts.
Neglecting snacks
Be sure to have some lighter meals and snacks in between main meals to maintain blood sugar balance, control appetite, and meet daily nutritional requirements. Snacks such as fruit and yoghurt or fruits and nuts such as almonds, walnuts or hazelnuts, or multi-grain bread and cheese can help increase body resistance by providing protein, vitamin, mineral and fibre balance.
Not eating enough green vegetables
Aiming for the recommended four to five cups of fruits and vegetables daily provides numerous health benefits, but green vegetables may be particularly helpful for immunity. These plants provide key
nutrients known to help immune function, including vitamins A and C.
Excessive alcohol consumption
Drinking a lot of alcohol is known to suppress our immune system. It weakens our bodies and makes it harder to combat stress, viruses, and diseases. Dietitians recommend sticking to one drink per day for women or two drinks per day for men.
In conclusion, maintaining a healthy and balanced diet
is essential to maintaining a functioning and effective immune system. A diet rich in nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins can significantly improve immune function.
Disclaimer: This content including advice provides genetic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.
DRINKING a lot of alcohol is known to suppress our immune system. | PEXELS/Maria Orlova
LUTHO PASIYA
WHETHER you’ve had one too many nights out and need a quick juice cleanse, or you need some extra fruit and vegetable goodness in your diet, a glass of juice may be what you need. It is so easy to make juices.
You will need a juicer or a blender, vegetables, fruit and maybe some spices to add a little kick.
Fresh juices are rich in nutrients, easy to digest, taste delicious, and are a healthy addition to your regular meals. You get your five-a-day fruit and vegetable requirement.
If you’re still wondering which healthy juices will boost your immune system, here is a selection.
According to Healthline, the following are packed with essential nutrients for everyday health or for fighting off a cold and flu.
Orange and grapefruit
Vitamin C has antioxidants and other properties that protect your cells from substances that damage the body. A deficiency of vitamin C can lead to delayed wound healing, inability to properly fight infections, and impaired immune response. Fortunately, this citrus
juice contains more than enough of your daily intake of vitamin C.
Home-made tomato juice
The best way to be sure your tomato juice is fresh and without added ingredients is to make it yourself. No juicer or blender is required, although you’ll want to strain the bits through a sieve. Tomatoes are rich in folate, which helps lower your risk of infections.
Kale, tomato and celery
Kale is a staple for many green juices. Instead of cutting the taste of kale with fruits, some juice
recipes use tomato and celery juice, adding more than enough vitamin A.
A dash of horseradish in it may also provide anti-inflammatory benefits. Blend it for a drink that will awaken your senses.
Beet, carrot, ginger, and turmeric
This juice has four root vegetables that will help your immune system and decrease inflammatory symptoms. Inflammation is often an immune response to infections. People who have rheumatoid arthritis may benefit from drinking this juice.
Juices that can boost your immunity
ORANGE and grapefruit. TOMATO juice. | Charlotte May KALE, tomato and celery.
BEET, carrot, ginger and turmeric. | PEXELS
WINTER is here and it’s important to keep our immune systems strong and healthy. Adding immune-boosting ingredients like ginger, turmeric, and honey to your herbal teas can help ward off colds and flu.
As the temperature begins to drop, nothing beats the feeling of snuggling up with a hot cup of tea. While tea has been a popular beverage for centuries, did you know that certain teas can actually boost your immune system, especially during winter?
Green tea, for example, contains catechins, a type of polyphenol that has been shown to enhance immune function. Black tea contains theaflavins,
Tea season is here
How tisanes can boost your immune system in winter
which can help activate immune cells.
Herbal blends are also great choices for winter – particularly, teas that contain echinacea, Elderberry, and ginger. Echinacea is known for its ability to stimulate the immune system, while Elderberry has been shown to have antiviral properties. Ginger, on the other hand, can help reduce inflammation and relieve congestion.
But why are tisanes (herbal teas) especially beneficial during
winter? Cold weather can suppress the immune system, making us more susceptible to colds and flu. By drinking teas with immuneboosting properties, you’re giving your body some extra support
Picture: UNSPLASH Jocelynne Flor
VUYILE MADWANTSI vuyile.madwantsi@inl.co.za
during this vulnerable time.
Of course, teas alone won’t magically cure all colds and flu –a healthy diet, good sleep, and exercise are all important factors in keeping your immune system strong. But adding tisanes to your daily routine can make a big difference in supporting your vitality and well-being in winter.
According to Adele du Toit, spokesperson for the SA Rooibos Council (Sarc), rooibos is a homegrown herbal tea that has been used to relieve and provide protection against colds and flu for generations. Its ability to support the immune system in fighting viruses enhances the body’s natural defence system, which will give you a leg up this winter.
Tisanes, according to Du Toit, are rich in polyphenols which aid in the body’s removal of free radicals, harmful by-products of cell metabolism that result in inflammation and disease.
Researchers attribute rooibos’s medicinal benefits to the unique combination of antioxidants found in the tea, which supports immunity while defending the body against diabetes, cardiovascular disease, and other metabolic disorders.
Du Toit says: “Ancient cultures have long claimed the use of food as medicine. Spices and herbs, like rooibos, can help protect us from many common ailments, and their use is becoming more popular among nutritionists. Every day, new research confirms much of the ancient wisdom surrounding spices and herbs.”
Something as simple as adding honey and warm spices to rooibos can further bolster the immune system.
Below are some spices, also purported to have healing properties, that can be steeped with rooibos to make a healthy, warming winter brew:
Cardamom: Both green and black cardamom help to boost immunity, but research suggests
CARDAMOM is especially effective at alleviating colds, dry coughs and other respiratory issues. | Supplied
that the black pods are especially effective at alleviating colds, dry coughs and other respiratory issues.
Du Toit says with more viruses in circulation during winter, it’s important to make the right additions to your diet.
Ginger: Antioxidants and other nutrients in ginger, combined with its antiviral, antibacterial and antiinflammatory properties, will help ease a sore throat and other cold symptoms.
Cinnamon: is known for its ability to help relieve colds and flu symptoms and soothe sore throats. It is rich in polyphenols that boost the body’s natural immunity, and has antiviral, antibacterial and antifungal properties. Soak a cinnamon stick in rooibos with a few drops of honey and drink two to three times a day to ease a sore throat.
and flu fighter among traditional healers. It’s also known for bolstering the immune system and supporting healthy joint function.
TURMERIC bolsters the immune system and supports joint function. | Supplied
Turmeric: This powerful all-in-one spice has antiinflammatory, antimicrobial, antifungal, antiviral and antiseptic properties and is a trusted cold
MANY traditional Indian drinks contain black pepper which has expectorant properties and soothing effects on stubborn coughs and colds. | Supplied
Black pepper: It contains vitamin C, antioxidants and is antibacterial. It’s also said to keep the winter chills at bay and will help strengthen your immunity and guard against respiratory infections and chest congestion.
CLOVES help loosen mucus in the throat and oesophagus, making it easier to cough up. | Supplied
Cloves: This spice is a potent anti-inflammatory which is often used to help soothe coughs, sore throats, sinusitis and other common cold and flu symptoms.
“Combining these spices with rooibos will help boost immunity and is far tastier than conventional cold and flu medicine,” says Du Toit.
“For convenience, shoppers can also find most of these spicedrooibos blends in supermarkets or retail pharmacies.”
IF YOU really want to load up, go for a red or yellow bell pepper.
| PEXELS/Jessica
Lewis Creative
Everyday foods that boost your immune system
IT IS NO secret that you are what you eat. Research over the years has shown that a well-balanced diet is your strongest defence against dangerous chronic conditions such as heart disease, obesity and diabetes.
But did you know the foods you eat can also help you fight illnesses such as the flu? Let’s take a closer look at some of the foods that can help boost your immune system.
Sweet potato
While sweet potatoes may not be considered a traditional cold-fighting food, they are a great source of vitamin A, which plays a key role in maintaining the health of your mucosal surfaces. These include the inside of your nose and your gastrointestinal tract as well as your skin. You might not think of your skin as part of your immune system, but it keeps infections from entering your
body. It is your first line of defence. Spices
and spicy foods
According to health experts, spices such as red chilli, turmeric and ginger promote sweating and are often used to help break a fever. Spicing up your food may help unclog a stuffy nose as these spices shrink the blood vessels in your nose and throat to temporarily relieve congestion. You should aim for as much of the spicy hot stuff as you can comfortably stand.
Bell peppers
If you really want to load up, go for a red or yellow bell pepper. A medium-sized red bell pepper has more than twice as much vitamin C as a medium-sized orange. Plus, bell peppers are packed with the antioxidant betacarotene and have a small amount of vitamin E, also an antioxidant. Toss slices in a salad, stir-fry with other vegetables, or use to dip hummus in place of pita bread.
Honey
WHILE sweet potatoes may not be considered a traditional cold-fighting food, they are a great source of vitamin A, which plays a key role in maintaining the health of your mucosal surfaces.
| PEXELS/Valeria Boltneva
Raw honey is naturally warm, and eating it regularly helps to keep the body warm, too. It is good for keeping colds, coughs, and flu at bay as it strengthens the immune system. So sip on some honey in hot water or have a spoon of honey
daily, first thing in the morning.
Hot tea
Hot tea can help clear your sinuses and keep you hydrated. Tea has antioxidant and antiinflammatory properties that can support your immune system while you are sick. You can choose a tea formulated for a cough or cold, or a traditional black or green tea if you prefer.
Nuts and seeds
Nuts such as almonds and walnuts and seeds such as sunflowers contain several vitamins and minerals (B6, magnesium, phosphorus, or selenium) that help regulate and maintain your immune system. Add them to salads or enjoy a handful for an energyboosting healthy snack.
Cauliflower
Experts reveal that one cup of chopped raw cauliflower is loaded with vitamin C, which helps prevent cellular damage, aids iron absorption, and reduces cholesterol. Cauliflower is also rich in glutathione, a powerful antioxidant that helps fight off infection. Dip raw cauliflower florets in low-fat yoghurt, drizzle them with vinaigrette, or add them to your favourite vegetable soup.
Garlic
The alliin in garlic may boost immune function. This potent antioxidant is believed to support the response of white blood cells that fight the flu. Add garlic to your salad dressing or roast it with zucchini and tomatoes.
Chicken soup
It is good for the soul and strengthens your immune system. There is a reason why chicken soup is popular during cold and flu season: Poultry is high in vitamin B6 which helps with the formation of new red blood cells. And if you can stir in a handful of kale or chard, even better. Dark leafy greens are high in magnesium and vitamin E, an antioxidant.
Citrus fruit
Citrus fruits such as oranges and grapefruit are high in vitamin C. This nutrient is essential for immune function as it promotes the production of disease-fighting white blood cells. You can enjoy citrus fruits by adding them to water, salads or smoothies.
Watermelon
You might be surprised that one of your favourite summer refreshments is also a great immune booster. Watermelons are an amazing source of vitamins A, B6, and C, as well as potassium. All these nutrients are vital for keeping your body strong in the fight against harmful invaders. Watermelon also provides glutathione, another important antioxidant that keeps you safe from the effects of peroxides, heavy metals, and
free radicals, molecules that can damage your cells and thus cause you to fall ill.
Mushrooms
Edible mushrooms have been gaining a lot of buzz lately, but they have actually been around for thousands of years. Perhaps it is because of their antibacterial and immune-boosting properties.
THERE is a reason why chicken soup makes its debut a lot during cold and flu season. | Pexels/Istvan Szabo
ONE cup of chopped raw cauliflower is loaded with vitamin C which helps prevent cellular damage, aids iron absorption, and reduces cholesterol.
| PEXELS/Alesia Kozik
Home-made drinks to boost your immunity
LUTHO PASIYA and VIWE NDONGENI-NTLEBI
YOUR immunity is your best friend when it comes to keeping diseases at bay.
South Africans, have always been aware of the importance of a better immune system for a better life. We have several home-made remedies for various common diseases or fevers. Be it a spoonful of honey with roasted pepper powder for cough and cold or a glass of warm milk with turmeric powder and cloves as an immune booster and better sleep inducer, we have all been handed over these medicinal recipes by our elders.
Since the Covid-19 pandemic began, we all became more aware of our health and immunity.
Health experts say a weak immune system can also be linked with high levels of stress, and poor sleep and digestion, so addressing all these things can help bolster immunity. Various foods, herbs, tonics and teas can help strengthen immunity.
There are many ways to help keep your body strong and vital. If you are looking for ways to prevent flu, allergy and winter colds, your first step should be a visit to your grocery store.
These recipes will remind you that taking care of your health (and immune system) can be effective and simple.
LEMON ginger tea. | Pexels
If you are looking for ways to prevent the flu, allergy and winter colds, your first step should be a visit to your grocery store
IMMUNE BOOSTING SHOTS
Ingredients
2 fresh lemons (remove rind)
1 big thumb of ginger (keep the peel on)
2 tsp ground turmeric
2 grinds of black pepper
2 fresh oranges (remove rind)
120ml cold water
Method
Add all the ingredients to a capable juicer (if using a blender, you will have to strain it afterwards).
If you cannot handle the kick, add a natural sweetener such as honey (maple syrup if vegan).
Store in the refrigerator and drink daily.
LEMON GINGER TEA
A great tasting and immuneboosting drink, lemon ginger tea helps you fight off colds, keep healthy and relieve sore throats.
Ginger is a natural remedy for nausea, is anti-inflammatory, improves the absorption and assimilation of essential nutrients in the body, and fights cancer.
All you need are two sliced lemons, half a teaspoon of ginger, raw honey, and rooibos or tea that you like.
HERBAL TEA
Chamomile and green tea are also thought to help the immune system because they contain phytochemicals. The chemicals have protective properties, meaning they could help see off cold and flu viruses.
Chamomile tea also has antiinflammatory properties, so if you are suffering from a sore throat or blocked nose, this could help.
In order to keep your immune system in tip-top condition.
Why not swop your usual English breakfast tea or espresso for one of these teas?
HOME-MADE SYRUP
If you are one of those people who love making their own syrup, this immune-boosting syrup can be your go-to rescue drink whenever cold or flu symptom strike.
Drinking this home-made syrup once daily can be the best supplement in your daily diet.
To make this simple winter immunity-boosting syrup, you will need:
Ingredients
1 root of horseradish
1 cup apple cider vinegar diluted in
water
1 tbsp turmeric
5-6 or a handful of peppercorns
1 tbsp fennel seeds
1 piece of clove
Half a root of ginger
A few cloves of garlic
½ cups of orange peel
1 tbs dried elderberries
Honey to soften the taste
Method
To make this drink, strain all of the spices and herbs together in a pan filled with water (two glasses).
Allow it to simmer until the consistency thickens. Allow the concoction to cool before adding it to the diluted apple cider vinegar.
Mix thoroughly and allow it to settle well. Once done, you can add honey to this syrup.
Recipe from IANS
HERBAL tea. | PEXELS/Teejay
HONEY softens up the taste of the syrup. | Pexels
IMMUNE boosting shots. | Supplied
Vegan superfoods you should load up on
WHEN you are eating to nourish your body, you can’t go wrong with adding more superfoods to your diet.
We have got the low-down on some of the best vegan-friendly superfoods that are guaranteed to make you feel like a nutritional superhero. Whether you are a dab hand at cooking nutritious vegan meals or looking to add some plant-based power to your plate, these superfoods are the perfect way to give your body the love it deserves.
A well-balanced vegan
QUINOA is remarkable because it is one of the few sources of ‘complete protein’, while avocados are high in fats that are important for keeping your skin and hair healthy.
| PEXELS/Shameel Mukkath
diet is made up of a variety of vegetables, fruits, legumes, grains, seeds and nuts. You may be eating a few of these already.
What is a superfood?
Superfoods are super in the sense that they are extremely nutritious foods that support your health. But no one food is the cure for anything.
Eating a balanced, healthy diet that includes the foods we pin as superfoods is really what it is all about. So before we get into a conversation about these superfoods, I want to make a
We have the lowdown on some of the best vegan-friendly superfoods out there, guaranteed to make you feel like a nutritional superhero
LUTHO PASIYA
few things clear. Yes, you should incorporate the following foods into a healthy, balanced diet that includes vegetarian and vegan superfoods. But no, you should not exclude other healthy foods. Now, for the list of the best vegan superfoods.
Lentils and beans
These are wonderful sources of iron and folate and contain large amounts of protein, fibre, and magnesium. Legumes can improve cholesterol levels, lower blood pressure and protect against heart disease. They are a great replacement for animal protein in meat-free diets because of their high protein content. Add them to a vegan breakfast burrito.
Kale
This cruciferous green has skyrocketed in popularity because of how many vitamins and minerals it boasts. According to research, just one cup of raw kale delivers almost 3g of protein and 2.5g of fibre, along with folate, omega-3 fatty acids, lutein, phosphorus, potassium, zinc, and calcium, plus the vitamins A, C, and K. Use kale raw as a salad green, cook it in a stir-fry. You can also bake or air-fry kale to make crispy chips.
Avocados
Research shows that the fats found in many plant foods are good for our health. For example, avocados are high in monounsaturated fats, which are important for keeping your skin and hair looking healthy. Monounsaturated fats may also reduce your risk of developing
heart disease. Avocados are high in potassium, vitamin K, vitamin E, and folate. Sliced avocados are a delicious in a sandwich or salad.
Whole-grain pasta
Yes, pasta can be a superfood! Keep things fun by having several different varieties on hand. Think regular pasta, whole-wheat flour, and pasta made from beans. You can also go for different shapes, such as penne, macaroni elbows and spaghetti.
Quinoa
Quinoa is one of the few sources of “complete protein”. Called the “mother grain”, this gluten-free, vegan pseudo-cereal is high in iron, calcium, and fibre. It is a good source of magnesium, copper, and manganese. Consuming whole grains like quinoa can cut the risk of cardiovascular disease, type 2 diabetes, high blood pressure and obesity. It is easy to cook and is
great in salads and for breakfast.
Chia seeds
Chia seeds are a good source of omega-3 fatty acids, fibre, and plant-based protein. Chia seeds can absorb up to 10 times their weight in water, which can help you feel fuller for longer. Try out a chia pudding recipe for a tasty and nutritious breakfast.
Spinach
This superfood contains high levels of vitamin A, magnesium and iron, making it a great way to get essential vitamins and minerals. Dietitians recommend eating spinach with foods high in vitamin C as this helps you absorb iron. Spinach is high in antioxidants which can help to reduce inflammation and promote healthy skin and hair. To get all the benefits of this nutrientpacked vegetable, try a bowl of spinach soup? It’s delicious and is sure to satisfy your taste buds.
LENTILS and beans are wonderful sources of iron and folate and contain large amounts of protein, fibre, and magnesium.
| PEXELS/Alesia Kozik
SMOOTHIES to replenish and support your immune system
LUTHO PASIYA
WINTER may be the season for the common cold and flu, but we have got a cure to keep such illnesses away.
Smoothies offer an amazing way to boost your immune system and replenish important vitamins.
To make sure you get as many benefits from smoothies as possible, you should not ignore vegetables. It is easy to load up on fruit that are sweet and delicious, but for variety and health reasons, you should not forget vegetables for smoothies.
Veggies like baby spinach, beetroot, kale and celery can all be added to smoothies and they add a whole lot of goodness to your diet as well. One other thing to take note of when making smoothies: you should always check the serving size.
Do not throw in two bananas, a whole mango, or a tub of yoghurt, and then drink it all down. If you would not typically eat those large volumes of food in one sitting, you should not be drinking them, as your kilojoule count will be sky-high. Measure out your quantities carefully, and use just enough ingredients in your smoothie to fill you up.
Below are recipes that you can try during this cold season. These recipes are filled with vitamins, minerals, and antioxidants known to help boost your immune system and protect your body against illness.
The best of it all is that these benefits don’t come in the form of injections or pills. Plus, they taste fantastic.
Green smoothie by Cathy Food Dairy
Ingredients
1 cup baby spinach
1 cup pineapple
½ cup kiwi
½ tsp lemon juice
1 slice ginger
1 cup Greek yoghurt
½ cup of coconut water
2 tsp honey
Method
Blend everything until smooth.
Immune-boosting smoothie
by Aayah Khalaf
Ingredients
1 cup mixed frozen berries
½ cup baby spinach and Kale
1 orange
1 cup non-dairy milk
1 tsp chia seeds
1 tsp Camu Camu powder
2 drops of vitamin D
1 probiotic capsule opened
Method
Blend everything for about one minute or until smooth.
Watermelon smoothie by
Indulge Food
Ingredients
1 cup watermelon
A handful of red grapes
A chunk of pineapple
2 fingers of banana
A scoop of mixed fruit syrup
1 tbs Greek yoghurt
1 tsp oats cereal blend
Method
Blend all together and enjoy it.
Vitamin C smoothie
Ingredients
250 ml of cold rosehip or hibiscus tea
2 peeled carrots
1 large orange
1 piece of fresh ginger (1 cm)
1 tsp cinnamon (ground)
1 tsp honey
1 tsp coconut oil (or another type of oil, eg olive oil)
Method
Peel the carrots and cut them into small pieces.
Peel the orange, remove the white skin completely, and cut it into small pieces.
Peel and grate ginger.
Put the ingredients together with cinnamon, honey and oil in the blender jar.
Add the cold tea and blend well until the desired consistency is achieved. Enjoy it warm.
Creamy date smoothie
by Sara Shaikh
Ingredients
4-5 whole Medjool dates
1 cup almond or whole organic milk (preferably not homogenised)
A pinch of cinnamon
Method
Warm your milk, cinnamon and dates in a pan.
Put in your blender and process until the dates are ground fine. Serve warm in autumn and winter or at room temperature.
IMMUNE-boosting smoothie. l AAYAH KHALAF
WATERMELON smoothie. l INDULGE FOOD
VITAMIN C smoothie. l SUPPLIED
CREAMY date smoothie. l SARA SHAIKH
Cold and flu season is here and the last place any of us want to be is stuck at home under the weather. When it comes to supporting the immune system, prioritising 7-9 hours of sleep, exercising in ways that bring you joy, spending time in nature and
choosing foods that protect you are essential.
Eating a varied diet of whole grains, lean protein, healthy fats, fruits and vegetables is key to overall health and specific nutrients found in these foods can help aid in immune function.
These are some of the immune-supporting recipes to make all winter long.
with immunity-boosting ingredients Recipes
Butternut squash fritters
Start your day off right with a stack of healthy fritters. Carrots, butternut and sweet potatoes contain beta carotene which is a plant pigment that gives red, orange and yellow vegetables their vibrant hue. These gluten-free pancakes contain a ton of this property which helps the body convert carotene into vitamin A (retinol) which helps protect against disease and enhance the immune system.
Ingredients
1 cup cubed, steamed butternut squash
½ tsp ground cinnamon ½ tsp vanilla extract
1 ½ tsp baking powder
1 tbsp coconut oil, plus a little more for the pan
1 cup almond flour
¼ cup chopped walnuts
Method
Combine all ingredients except walnuts in a blender until smooth.
Heat a large, oiled frying pan over medium-high heat. Scoop out ¼ cup of the batter and pour into the skillet. Repeat, leaving an inch between the fritters.
Cook until edges are dry, then flip and cook for 1 minute more.
Enjoy with syrup and garnish with walnuts.
LUTHO PASIYA lutho.pasiya@inl.co.za
Hearty soup
This soup is the perfect winter pickme-up that’s packed with vegetables. It has turmeric, which is a bright orange root used as a spice in Indian cuisine. Turmeric also happens to contain bioactive compounds that promote good health. This includes strong anti-inflammatory properties and antioxidants that protect your cells against free radicals.
The soup also has ginger which offers a fiery punch that helps add flavour and inhibits rhinovirus, which can cause the common cold.
Ingredients
2 tbsp olive oil or coconut oil
1 onion, diced
1 head of celery, diced
450g of carrots, cut into coins
1 tbsp minced garlic
2 tsp ground turmeric
2 tsp sea salt
1 tsp ground ginger
1 tsp dried thyme
1 tsp black pepper
1kg boneless, skinless chicken breast or thighs, cut into bite-sized pieces
1 can of full-fat coconut mil 6 cups chicken broth or bone broth
1 lemon, juiced 1 bunch of leafy greens, roughly chopped (kale, spinach, or rocket work great)
Method
Heat the olive or coconut oil in a large pot over medium-high heat.
Add the chicken to the pot and season lightly with a pinch of salt and pepper. Allow it to cook undisturbed for 3 minutes before stirring. Cook for another 3-5 minutes or until all sides are browned.
Add the onion and celery to the pot and cook for 5-7 minutes, until the onion is translucent. Add the garlic and stir until fragrant, about 1 minute. Add the carrots and stir in the turmeric, sea salt, ginger, thyme and black pepper. When the spices are evenly distributed add the broth. Bring to a gentle boil.
Lower the heat to a simmer and cover for 30 minutes. Add the coconut milk and greens to the pot at this time. Stir and cook until the greens are fully wilted
Add the lemon juice and then taste the soup for seasoning. Add additional salt, pepper or lemon juice if desired.
PEAR AND CHOCOLATE PUDDING
Ingredients
125ml coconut sugar
125ml brown sugar
2 eggs
15 ml butter
250ml milk
30ml caramel essence
15ml white vinegar
250ml milk
250ml flour
60ml Harvest Table collagen powder
5ml bicarb
1 ml salt
4 small thinly sliced pears, lightly poached, or 1 small tin of pears
sliced or diced
Sauce
60ml Harvest Table hot chocolate.
90 ml butter.
75ml sugar.
45 ml water
Method
Add cream, sugar, eggs and butter. Mix in the milk, caramel essence and vinegar. Combine the flour, collagen powder, bicarb and salt into the bowl. Use a spatula to combine the wet and dry ingredients.
Pure the mixture into a round pie dish or 20cm x 20cm baking pan.
Now place the sliced pears evenly over the top of the mixture. Bake at 180 degrees for 25 minutes.
To make the sauce: Mix the water, sugar, butter and hot chocolate in a small saucepan
and heat through until all ingredients are combined and dissolved.
Once the pudding is baked, poke holes in it with a fork and pour the chocolate sauce evenly over the top of the pudding.
