Can an avo a day keep the doctor at bay?

Winter may be over, but our immune system still needs support to protect us against illness – and one way is flooding it with healthy nutrients!

What is the immune system?

The immune system is the body’s natural defence, which works 24/7 to protect us from invading viruses, bacteria and other germs that can cause illnesses and infections. Like an army, our immune system has a number of tools to attack unwanted invaders, such as white blood cells, proteins, tissues and the skin.

How good nutrition can support immunity

For optimal immune support, the body relies on a variety of vitamins and minerals, collectively known as nutrients. These nutrients include the vitamins A, C, D, E, some B vitamins, and the minerals zinc, iron, copper, selenium, and magnesium.  To get an adequate supply of each, it’s helpful to eat a balanced diet that is rich in a variety of foods.

Why avocados?

Avocados tick many of the necessary nutrient boxes. They’re high in the mineral copper, which is used by natural killer cells to limit the spread of infections in the body. (One serving of avocado meets one third of our daily copper needs.)

They also contain generous levels of biotin, a B-vitamin that contributes to skin health. This matters as our skin is the first line of defence against bacteria and viruses that enter the body, making it an important part in the normal functioning of the immune system.

In addition to these nutrients, avocados contain a substantial amount of bioactive compound which has unique nutritional properties. In fact, beta-sitosterol, the type of bioactive compound found in avos, has been shown to have a special effect on immunity. 

And while the skin plays an important role in immunity, so too does the gut. A whopping 65% of our immune system is found in the gut – and seen as avos contain fibre, they’re helpful for this area of the body too!

In addition, avocados have other immune supporting nutrients, like vitamin C, folate, B6, magnesium and zinc.

Enjoy avo on toast for breakfast, diced into roast vegetables at dinnertime, or added to leafy greens for a healthy side salad. You’ll find one of our favourite recipes below…

GRILLED AVOCADO & BABY GEM SALAD 

Serves 4 

Preparation time: 20 minutes 

Cooking time: 2 minutes 

Total time: 22 minutes 

 Ingredients:

For the tahini-yogurt dressing:

• ½ ripe avocado, peeled and chopped
• ⅔ cup plain (fat free or low) Greek-style or plain yoghurt
• ⅓ cup tahini 
• 1 garlic clove, minced
• 3 tablespoons avocado oil or extra virgin olive oil
• 3 tablespoons water or more as needed to achieve desired consistency
• 1 ½ tablespoons honey or maple syrup 
• Salt and pepper to taste

For the salad:

• 2 avocados, quartered, pitted and peeled
• ½ lemon
• Avocado or olive oil 
• 3 heads little gem lettuce, ends trimmed and cut in half
• 3 spring onions, finely sliced 
• Toasted almond flakes and sesame seeds to garnish 

 Method:

1. In a mixing bowl, whizz all dressing ingredients with a stick blender until fully incorporated and smooth. (You can also use a food processor).
2. Preheat a grill or grill pan over high heat.
3. Brush flat sides of avocado with oil, a squeeze of lemon juice and season generously with salt and pepper.
4. Place oiled sides of avocado down on grill or grill pan and sear quickly. Do not allow the avocado to heat up as it will become bitter.
5. Remove the avocados from the heat and transfer to a plate.
6. To assemble: Arrange lettuce leaves and avocado quarters on a large platter and drizzle with dressing. Scatter with flaked almonds. Season with salt and pepper and finish with a sprinkling of sesame seeds. 

Serve with a crusty French loaf or ciabatta.

Information and recipe supplied by The South African Avocado Growers’ Association. Visit www.avocado.co.za  or find them on Facebook @iloveavocadoSA and Instagram @iloveavosSA