With over eight million South Africans returning to work in Level 3 of the lockdown, the rise of infections is inevitable

Acute hygiene and social distancing will assist in curbing the spread of the virus, but our diets and lifestyle choices are another precaution we can take to bolster our body’s fighting chance against contracting COVID-19, says Mr Omy Naidoo from Newtricion Wellness Dieticians.

Related: Going nuts for a balanced diet 

It’s not about a magical food, it’s about a good diet

“I don’t believe that there is a magical list or single silver bullet when it comes to food that boosts our immunity. One would need to follow a balanced healthy diet. Diet diversity allows for a variety of vitamins and minerals to be consumed in good portions. Nutriments that are rich in antioxidants, vitamin A, B6, B12, C, D, E, Zinc, copper, selenium and Omega 3 are essential for good immune function. These nutrients can be found in what is called good food choices such as, fruits and vegetables, fish, nuts, beans, lentils and yoghurt,” explains Naidoo.

Healthy food doesn’t have to be expensive

But often people shy away from eating healthy citing the expenses associated with healthy foods.

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Naidoo says as dieticians, it is their job to dispel these perceptions and educate people on how to make healthier choices without breaking the bank.

He says beyond eating foods that are rich in nutrients that are great for immune function, as South Africans we also need to be mindful of our weight.

Related: Tips for a balanced diet & weight-loss plan: Eat these healthy desserts

Choose food that supports a healthy lifestyle

According to the Demographic and Health Survey conducted by Statistics South Africa, 70% of women in SA are either obese or overweight, while 40% of men fall in the same category.

“Other lifestyle areas that people need to be mindful of is keeping inflammatory diseases such as cardiovascular disease and diabetes in check. The International Diabetes Federation estimates that nearly 3,5 million South Africans have diabetes and a further 2 million are estimated to not even be aware that they are diabetic. This highlights the concern for diabetics considering the rampant spread of COVID-19 and its trend of infecting those with comorbidity,” says Naidoo.

Diet and exercise

He says while a vaccine for COVID-19 is still in the pipeline and we are forced to continue living with the pandemic, our bodies would benefit incrementally from the Mediterranean diet.

The Mediterranean diet is high in fruit and vegetables, high in omega 3 (oily fish), high in fibre, low in saturated refined sugars (carbohydrates) and low in sodium.

“Maintaining a high fibre intake will control our gut microbiome, which prevents ‘bad’ bacteria from moving out of the gut into the body cells. Exercise is another means of improving our immune system. We must aim to get at least 20 to 30 minutes daily of cardiovascular activity at least three times a week,” Naidoo says.

Related: Start losing weight with a 30 minute walk

Take care of your immune system

For those living with an already compromised immune system, Naidoo says they have an onus to diligently follow a healthy diet and lifestyle while maintaining good adherence to their daily medication intake.

“No diet will cure any condition or solely prevent you from getting ill. But in the event of you getting ill, good nutrition will allow your body to fight the infection in a shorter duration with a better outcome. If you have chronic diseases such as diabetes or cardiovascular disease, get these under control as these will affect your body’s ability to fight off infections when you fall ill. And should you be unsure about a new diet or regiment of medication, it is always advisable to consult with a medical professional,” concludes Naidoo.

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.