Healthy eating is important to boost your immune system, not only when you are sick, but to keep you healthy. Eating to boost your immune system will give your body more strength for when you are feeling sick. Foods packed with vitamins, minerals and antioxidants should be on the top of your list. A good variety of foods, in a variety of colours is important as different nutrients often work together to promote health.
Antioxidants are essential in protecting and repairing your body’s cells. Damaged cells are often associated with lifestyle diseases. Vitamin C, E and A are important antioxidants and you can find them in colourful fruits and veggies. Look for purples, blues, reds, oranges and yellows and preferably eat these raw or very lightly cooked to get the most out of them. Other important immune boosting elements are zinc, selenium and omega 3’s. These are found in nuts, seeds, some dairy products and fatty fish like salmon, mackerel and pilchards. Other ingredients to include are tomatoes, broccoli, peppers, spinach, garlic, mushrooms and ginger.
Breakfast is the most important meal of the day and for some, the hardest. Make a batch of this delicious and healthy granola and sprinkle over yoghurt and fresh fruit for a wholesome balanced meal. Use a variety of seasonal fruit to add immune boosting vitamins and minerals.
125 ml (½ cup) oats
125 ml (½ cup) flaked almonds
125 ml (½ cup) pumpkin seeds
125 ml (½ cup) sunflower seeds
60 ml (¼ cup) sesame seeds
250-500 ml (1-2 cups) plain low fat yoghurt
200 g strawberries, quartered
2 kiwis, peeled and cut in small pieces
100 g blueberries or raspberries
honey and fresh mint and edible flowers to serve
1. Preheat oven to 180 °C and line a baking tray with baking paper. Place oats, nuts and seeds in a single layer on the baking paper. Roast for 8-10 minutes. Stir through and roast for another 8-10 minutes or until golden brown.
2. Remove from the oven and allow to cool.
3. Meanwhile prepare fruit. Layer fruit in a glass or bowl with the oat mixture and yoghurt. Drizzle with a little honey and garnish with fresh mint and edible flowers. Serve as a delicious summer breakfast with rooibos tea and a slice of ginger for extra immune boosting effect.
1. Remember to use seasonal fruit. Try nectarines, mangos and peaches in summer and pawpaw, pink grapefruit or naartjies in winter.
2. Roast a double batch of the oat mixture and keep in a glass jar for breakfast for a week. Or sprinkle over a salad or enjoy it is as a snack.
Serves 4 – 6.
(Recipe: Food Consultant, Heleen Meyer)
This recipe is sponsored by Dis-Chem.
Dis-Chem is a proud partner of Hello Doctor. Read more about Dis-Chem.