National Nutrition Week is observed annually from October 9 to 15 with the aim of encouraging South Africans to make healthy choices towards improved nutrition.
This year’s theme is Eat more vegetables and fruits every day.
In commemoration of National Nutrition Week, the Advertiser spoke to dietitians at Tambo Memorial Hospital to find out the importance of eating vegetables and fruits.
According to chief dietitian, Olivia Maleka, vegetables and fruits are necessary for a good health.
Intakes of fruit and vegetables in line with what is recommended may reduce the severity of some infectious diseases like HIV/Aids and Covid-19.
“Though they may not protect a person against a virus, recovery from infectious disease is better when consuming fruit and vegetables than with diets low in this food group.
“People who eat more vegetables and fruits tend to live longer. Vegetables and fruits can help with gut health (no constipation, diarrhoea or bloating).
“They help protect against heart disease, such as a stroke). Lastly, they can promote good health for children by strengthening a child immune system and help protect against disease,” she said.
The department has provided few points about how best to include vegetables and fruits daily in your diets:
• Eat at least three portions of vegetables and two portion of fruits daily.
• Choose vegetable and fruit snacks as part of a healthy eating plan (replace crispy chips with carrot/fizzy drink with orange)
• Growing vegetables and fruits is possible. It can be an affordable and sustainable way to increase dietary diversity and improve health outcomes.
Four basic principles for increasing vegetable and fruits intake:
• Always include vegetables in meals (such as one in form of salad and other two cooked)
• Eat fresh fruits and vegetables as snacks
• Eat fresh vegetables and fruits that are in season (there are more affordable)
• Eat variety of vegetables and fruits (different colours) daily
Nutrition and Covid-19
The department has provided a list of vitamins and mineral food sources one needs to consume for a strong immune system to help fight against Covid-19:
Vitamin C: Oranges, naartjies, lemons, strawberries, tomatoes, chili and yellow peppers, guavas, kiwis, cabbage, garlic and broccoli.
Selenium: Tuna fish, eggs, baked beans, meat (pork, beef, turkey, chicken, etc.), sunflower seeds, dairy products (milk and yogurt, cottage cheese), oats, garlic, onions and mushrooms.
Omega three and six: Avocado, nuts, fish and tinned fish, olive and olive oil.
Vitamin D: Fish, egg, mushrooms, cow’s milk, food fortified with vitamin D like orange juice, cereal, cow’s milk and soy milk.
Vitamin E: Eggs, Avocado, nuts, corn, fish, olive & olive oil, kiwi, broccoli and bell peppers.
Zinc: Meat (lamb, beef, pork.), legumes (lentils, beans and chickpeas.), almond nuts, mushrooms, seafood and avocados
B-Vitamins: Meat, seafood, legumes, dark green leafy vegetables, whole grains and cereal, dairy (milk and cheese)
Also Read: Type 1 diabetes: Nutritional tips for children
Also Read: The ABCs of common nutritional deficiencies in kids
