National Nutrition Week is celebrated every year from October 9 to 15 with the aim of encouraging South Africans to make healthy choices for better nutrition.

This year’s theme is Eat More Vegetables and Fruit Every Day.

In commemoration of National Nutrition Week, the announcer spoke with dietitians at Tambo Memorial Hospital to learn about the importance of eating vegetables and fruit.

According to Chief Dietitian Olivia Maleka, vegetables and fruit are necessary for good health.
Intakes of fruits and vegetables in accordance with what is recommended can reduce the severity of certain infectious diseases such as HIV / AIDS and Covid-19.

“While they may not protect a person against a virus, an infectious disease cure is better by consuming fruits and vegetables than by 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, diarrhea or bloating).

“They help protect against heart disease, such as stroke). Finally, they can promote good health in children by strengthening the child’s immune system and helping them protect themselves against disease,” a- she declared.

The ministry provided a few points on how best to include vegetables and fruits in your diet on a daily basis:
• Eat at least three servings of vegetables and two servings of fruit per day.
• Choose vegetable and fruit snacks as part of a healthy diet (replace crispy chips with carrots / soda 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 to increase the consumption of vegetables and fruits:
• Always include vegetables in meals (like one in salad form and two more cooked)
• Eat fresh fruits and vegetables as snacks
• Eat fresh, seasonal fruits and vegetables (there are more affordable)
• Eat a variety of vegetables and fruits (of different colors) daily.

Nutrition and Covid-19
The department has provided a list of vitamins and mineral food sources to consume for a strong immune system in order to fight Covid-19:

Vitamin C: Oranges, naartjies, lemons, strawberries, tomatoes, chili and yellow peppers, guavas, kiwis, cabbage, garlic and broccoli.

Selenium: Tuna, 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 canned fish, olive and olive oil.

Vitamin D: Fish, eggs, mushrooms, cow’s milk, foods fortified with vitamin D such as orange juice, grains, cow’s milk, and soy milk.

Vitamin E: eggs, avocado, nuts, corn, fish, olive and olive oil, kiwi, broccoli and peppers.

Zinc: Meat (lamb, beef, pork.), Legumes (lentils, beans and chickpeas.), Almonds, mushrooms, seafood and avocados

B vitamins: Meat, seafood, legumes, dark green leafy vegetables, whole grains and cereals, dairy products (milk and cheese)

Also Read: Type 1 Diabetes: Nutritional Tips For Children

Also read: The ABCs of Common Nutritional Deficiencies in Children