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Avocados, the epitome of luxury in the world of fruit! Creamy, rich, and subtly flavoured, these green gems are the perfect addition to any meal, any time of day.

These versatile fruits can be mashed, diced, sliced, or puréed to create or complement a variety of dishes, from guacamole to salads, pizza toppings to sandwich fillings, and even ice cream. They’re the ultimate companion for breakfast, lunch, dinner, and dessert, and also perfect for on-the-go snacks. And the best part? No prep time required! Avocados are quick, easy, and convenient to incorporate into any dish.

Whether you prefer green-skinned or dark-skinned avocados, rest assured they are equally delicious and nutritious. Just remember, green-skinned avos stay green when ripe, while dark-skinned avos turn purple-black when ripe.

With avocados available almost all year-round in South Africa, there’s no excuse not to indulge in these nutrient-packed treasures. So go ahead, add an avo to your healthy eating plan and enjoy the creamy goodness! 

Looking for additional reasons to add an avo to your diet? Consider these facts because they are all:

• High in energy
• High in heart healthy fats
• High in vitamin K
• High in biotin
• Cholesterol free
• Sodium free
• A source of fibre

Avocados can form part of a successful energy-controlled diet for weight management. The healthy monounsaturated fats found in avocados give a feeling of fullness, which reduces the temptation to overeat or binge on less healthy foods.

For further information and avo recipes, visit www.avocado.co.za, like @iloveavocadoSA on Facebook and follow @iloveavosSA on Instagram.

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Suit up (or rather armour up) with mineral and vitamin-rich ingredients such as garlic, ginger, turmeric and more to help keep the sniffles at bay. 

Powerhouse picks 

Keep your immune system strong with these nutrient-rich ingredients:  

Leafy greens 

Leafy green vegetables (such as spinach, Swiss chard and kale) are iron-rich and packed with vitamins C and E. These work together in keeping your body fighting fi t by acting as antioxidants. Add these veggies to your soups and stews, bulk up grain salads or blend together with avo, kiwis, pineapple and mango, or citrus and ginger to make a power-packed breakfast smoothie. 

Garlic 

Pungent and punchy, this immune-boosting bulb contains high concentrations of sulphuric compounds, which are thought to increase virus-fighting cells in your bloodstream. Chop or slice and add it to just about anything, or ferment the cloves in honey for an easy homemade cough remedy. 

Chilli 

Hot and happening, chillies are said to be high in vitamin C and A, both of which are vital to a well-functioning immune system. Capsaicin, the compound that gives chillies their heat, is thought to help combat phlegm and congestion. Just like garlic, you can ferment a variety of chillies in honey or use them to make a spicy condiment like chilli crisp. 

Citrus 

Lemons, limes, oranges and grapefruit all have one thing in common (besides being part of the citrus family) – they’re all teeming with vitamin C! These gems help your body produce more white blood cells (the soldiers that fight off infection).  

Turmeric  

This is a popular immune-boosting ingredient and is often deemed the superfood spice of choice for its anti-inflammatory properties. Turmeric’s level of curcumin, the compound that gives the root its orange-yellow hue, is believed to help lessen inflammation. Add it raw to your curries and stews, or add the powder to your morning coffee for a golden latté! 

Ginger 

Packed with the compound gingerol, this humble root is thought to be anti-inflammatory, which is known to help soothe sore throats. Enjoy a raw slice of ginger in tea to aid blocked sinuses, or add it to soups and broths. 

Words by: Gail Damon
Photography: Fresh Living Magazine 

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Expert insight by a registered dietitian into how food affects your mood.

Did you know that the food you eat directly impacts your mood and brain health? We chatted to Joburg-based registered dietitian Aziwe Booi (@azi_booi) to find out more about how you can boost your mood through food. 

When did your interest in food and nutrition begin?

It began with my love for cooking, baking and health at a young age. I was involved in the veggie garden at home and my parents’ healthy lifestyle positively impacted my own. I began packing my own delicious, healthy lunches.   

I found out dietetics was a career where my love for health and helping people in a hospital setting could be achieved while also tapping into my passion for nutrition. It felt as though it was made for me, and the rest is history. 

What is your food philosophy and approach to food, diets and healthy eating? 

Don’t look at what you can restrict. Rather look at what to add into your diet. Add plenty of fruits and vegetables. Add more fibre into your diet.  

Add more hydration in the form of water and herbal teas like rooibos. Add more movement to support your health.  

Few people know that what you eat can impact your mental and physical health. Can you expand on this? 

Nutrition plays a vital role in your mental health. The gut-brain axis connects our gut to our brain through a nerve called the vagus nerve. This is what makes food and mood directly linked to each other.  

So, it’s crucial to support your gut health so you can support your mental health. More than 90% of serotonin (aka the “happy hormone”) is absorbed in the gut – especially when consuming a carb-rich meal.  

What are the most common misconceptions people have about food and nutrition? 

• Healthy eating is bland. You can add plenty of herbs and spices to make food flavourful. It doesn’t have to be boring.  

• Nutrition can heal underlying conditions. Nutrition can help reduce your risk but not necessarily prevent or heal a condition once you’ve been diagnosed. It’s helpful with disease management and risk reduction but you need to take medication as prescribed if you receive a particular diagnosis. 
• You don’t need carbs. Carbs are your body’s main energy source! They’re crucial for your health to give you fibre and maintain your energy throughout the day.

What are some of the best mood-boosting foods that you recommend?

1. Omega-3 essential fatty acids 

These fatty acids are crucial to the health of our brains and are something our bodies can’t make: that’s where diet comes into play. A deficiency may result in increased risk of depression and anxiety and other symptoms like hair loss and rough, dry skin.  

Aim for three portions per week (about 140g/serving) of oily fish such as tuna, salmon, pilchards, trout, mackerel or herring. Chia seeds and walnuts are both good plant-based sources, but they are not easily absorbed. Consult a health professional who can advise on how to use supplements for the best results, should you choose. 

2. Carbohydrates 

Eating a carb-rich meal or snack can increase serotonin production, which is why gut health is important in supporting mental health. Aim for five to six servings a day. Sources include potatoes, brown rice, corn, oats, wholewheat bread, butternut and pumpkin. Aim for wholegrain starches as they’re more satisfying and lead to sustained energy levels while improving your mood.  

3. Probiotics 

Probiotics are live micro-organisms which have the potential to reduce the inflammation commonly linked to depressive disorders. Studies have shown that probiotics have the potential to prevent dips in mood and psychiatric disorders in the present and future. Some fermented foods, like yoghurt and amasi, contain probiotics as well as gherkins and cheeses such as mozzarella, cheddar and cottage cheese. 

4. Fruits and vegetables 

Fruits and vegetables are a source of fibre, vitamins, minerals and have powerful antioxidant and anti- inflammatory properties, which have a variety of benefits for our mental health. Eating 7-8 portions of fruit and vegetables a day can reduce anxiety and depressive symptoms. 

5. Flavonoids 

Flavonoids are powerful plant chemicals high in antioxidants. This means that they get rid of free radicals roaming about in your system, causing damage to healthy cells. This will reduce inflammation, which benefits the immune and brain health and protects against Alzheimer’s disease, mood disorders and heart diseases. Add them to your diet with a daily glass of 150ml red wine, five portions of fruit and vegetables daily, and 35g of 80% dark chocolate occasionally.  

6. Magnesium 

This mineral is abundant in the body and supports more than 300 enzymes. It has the ability to modify the stress response, which offers protection against depression. Needs differ from person to person depending on their sex, lifestyle or health, so supplementation must be done under the guidance of a health professional. There are a variety of foods that are high in magnesium and can be regularly included in your diet. Try green leafy vegetables, fortified breakfast cereals, potatoes, kidney beans and raisins.  

7. Zinc 

This mineral is important for the functioning of all the body’s cells and contains anti-inflammatory and antioxidant properties, which both have an antidepressant effect. But too much zinc can be damaging, so consult a dietician beforehand.  

Don’t worry though, it’s difficult to get high zinc levels through diet alone. Zinc should be consumed regularly in your diet. Foods like oysters, baked beans, green leafy vegetables, cheese, pumpkin seeds and cashews contain all the zinc your body and mind need. 

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Prime time

Walking down the supermarket aisle, there’s no denying the beautiful colours and shapes that decorate the fresh-produce section. Although in store, they might not be in season and at optimum consumption level.

Certain produce thrives under different conditions. For example, the heat of summer makes strawberries juicy while winter makes pumpkins sweeter. Cultivating fruit and veg to be harvested outside of their natural seasons results in a loss of nutrients, sometimes smaller fruit and veg, and a reduction in flavour.

Seasonal secrets

Winter is commonly marked with colds and flu, and in summer we need more water to stay hydrated and thankfully nature provides us with exactly what we need to stay healthy during those seasons.

Vitamin C-rich citrus – such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums – is in abundance during the cold, cloudy months when our immune-systems must work slightly harder. In the same sense, watermelon and tomatoes are picked in the hot months to nourish our cells with foods naturally high in water.

The better choice

Besides the fact that certain foods appear at certain times of the year to fulfil the specific nourishing roles our bodies need, eating seasonally has a great effect on the economy and environment too.

Out of season fruit and veg is imported from across the world, which pushes up costs as well as carbon dioxide emissions. Buying seasonal produce benefits the local market and boosts our own economy. Your body, the earth and your budget will thank you for it!

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Besides being the perfect sidekick to a good book; a break after a long day’s work and accompanying many a sweet delight, tea is just as good for the body as it is for the soul. We look at different types of herbal teas and their health benefits. 

Rooibos
Tasty, healthy and native to South Africa. Like green tea, you can enjoy a delicious cup with or without milk and sugar. Brewed using leaves from the Rooibos plant, it’s packed with antioxidants and is low on tannin. This sweet-tasting herbal tea is also caffeine free – which means children and breastfeeding mothers can drink it.   

“Rooibos and honeybush teas provide a natural, rich source of compounds beneficial to your health and people should see these herbal teas as part of a healthy, sensible lifestyle that could alleviate the risk of cancer, and reduce its possible extent,” says Dr Jeanine Marnewick, Cape Peninsula University of Technology.  

Ginger tea
Made from aromatic spice, ginger tea is delicious and a trusted go-to when you want a remedy for motion sickness and nausea. According to registered dietician, Brigitte Zeitlin, ginger root has medicinal properties and drinking ginger tea can bring forth alleviating properties as well.   

Ginger tea also helps with inflammation. “Drinking ginger tea can be wonderfully soothing, as it may not only help alleviate nausea, but it can also help control inflammation in the body because it contains the substances gingerol and shogaol,” says plant-based registered dietitian, Amy Gorin. 

Peppermint tea
Who needs coffee when you can sip a refreshing cup of peppermint tea? This delicious beverage, which can be enjoyed hot or cold, is made from the dried leaves of peppermint plants. One of its many benefits is the relief of headaches. “The type of headaches that peppermint tea usually helps with are those caused by poor eating habits or daily stress. In these cases, these headaches typically restrict the number of blood vessels that go to the brain, and peppermint tea has the ability to open them up, which can relieve the tension causing the headache,” explains certified holistic health coach Bianca Kamhi.   

Does a cup of mint tea keep the dentist away? Apparently so! According to Kamhi, peppermint tea can also curb bad breath. “Peppermint holds a number of antibacterial properties which can kill germs in your mouth. This – along with its pleasant and fresh smell – may help freshen your breath,” she says. 

Chamomile tea
Ready for a good night’s rest? Chamomile tea is known to help you relax and fall asleep easier. “Chamomile is a very gentle, supportive herb for all ages that you can consume daily,” says nutritionist and herbal educator, Lindsay Kluge. “The caffeine-free herb is an ideal sleep support because it doesn’t force your body into anything; it doesn’t knock you out, sedate you, or make you drowsy,” she further explains. So, snuggle up with a cosy blanket in bed and enjoy your warm cup of chamomile tea to kickstart your restful night. 

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