With sanitising, social distancing and the wearing of masks our new norm, the world continues to come to grips with the COVID-19 pandemic.
As we do all what we can, to manage our risk of illness and disease, it is good to know that we can do a lot to strengthen our body’s natural defence: the immune system.
What is the Immune System?
The immune system is the body’s natural defence, working 24/7 to protect the body from invading viruses, bacteria and other germs which can cause illnesses and infections. Think of the immune system like an army of soldiers always ready to defend the battlefield. And just like soldiers have a range of protective equipment and tools like rifles, tanks, and grenades, so too does your immune system which uses white blood cells, proteins, tissues and the skin to attack any unwanted intruders.
How Good Nutrition Can Support my Immunity
For optimal immune support, our body relies on a variety of vitamins and minerals (collectively known as nutrients). The nutrients that are known to support our immunity include the vitamins A, C, D, E, some B vitamins [B6 (pyridoxine), B9 (folate), B12 (cobalamin)], and the minerals zinc, iron, copper, selenium, and magnesium. A healthy and balanced diet is one that is rich in a variety of foods in order to meet the variety of nutrients needed for good immunity.
Can an Avo a Day Keep the Doctor at Bay?
Did you know that avocados contain some of the immune-supporting nutrients? Avocados are high in copper, with one serving of avocado offering up one third of our daily copper needs. Copper is needed for immune system function as this mineral plays a role in the functioning of special immune cells like macrophages, neutrophils, and monocytes. Copper also enhances the activity of natural killer cells, which help to limit the spread of infections in the body.
Avocados are also high in biotin, a B-vitamin which contributes to the normal function of our skin. 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 another organ: the gut. A whopping 65% of our immune system is found in the gut. This makes a healthy gut vital for immune support. Where do avos fit in? Avocados are a source of fibre, which we know is essential for good gut health.
In addition, avocados have other immune supporting nutrients. Vitamin C, folate, B6, magnesium and zinc are found in small amounts in avocados which also help reinforce support of our immunity.
What’s not to love about a food that can be enjoyed with every meal? Try add an avo on toast for a quick snack, dice into roast vegetables at dinnertime, or add to leafy greens for a healthy side salad.
For further information and avo recipes, visit www.avocado.co.za , like their page on Facebook @iloveavocadoSA and follow them on Instagram @iloveavosSA
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:
- In a mixing bowl, whizz all dressing ingredients with a stick blender until fully incorporated and smooth. (You can also use a food processor).
- Preheat a grill or grill pan over high heat.
- Brush flat sides of avocado with oil, a squeeze of lemon juice and season generously with salt and pepper.
- 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.
- Remove the avocados from the heat and transfer to a plate.
- 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!
