Page 30 - Mangwanani Magazine June 2020 Edition

We at Mangwanani are always concerned with the well-being of our extended family. By this we mean not only our valued staff,
but you − our guests. In light of this, I have compiled a list of ‘dos and don’ts’ for you to take into consideration, to safeguard
yourself and your loved ones.

•Don’t smoke.
•Eat a diet high in fruit and vegetables, fresh, wherever
possible.
•Exercise regularly.
•Maintain a healthy weight.
•If you drink alcohol, drink only in moderation.
•Get adequate sleep.
•Take steps to avoid infection, such as washing your hands
frequently, and cooking meat thoroughly.
•Try to minimise stress.

Food plays an enormous role in our immunity. With lockdown,
we have certainly been able to cut down on the junk foods.
Healthy, nourishing, home-prepared food will greatly assist in
enhancing our immune systems. This will provide a good
defence system come the winter.

The following are some ‘good food ’ suggestions:
The delicious fruit blueberries provide excellent antioxidant
properties that greatly boost immunity. Flavonoids play an
essential role in the immune defence system of the respiratory
tract. Researchers have found that people who consume
foods rich in avonoids are less likely to fall victim to an upper
respiratory tract infection, or even to the common cold, than
those who are not protected.
Oranges and Kiwifruit- Oranges and kiwifruit are excellent
Turmeric is a yellow spice that many people use in cooking. It is sources of vitamin C, which is the vitamin that many people
also present in some alternative medicines. Consuming turn to when they feel a cold developing.
turmeric may improve a person’s immune response. This will be
thanks to the curcumin, a compound found in turmeric. The For people trying to avoid the sugar in fruit, red bell peppers
qualities provided by curcumin add to antioxidant and are an excellent alternative source of vitamin C.
anti-inammatory effects.
Sunower seeds can make a tasty addition to salads or
Broccoli is a great source of vitamin C. It also contains potent
breakfast bowls. They are a rich source of vitamin E, an
antioxidants, such as sulforaphane. For these reasons, broccoli
antioxidant. In the same way as other antioxidants, vitamin E
(likewise cabbage) is a good choice of vegetable to eat
improves immune function. It does this by ghting off free
regularly, to support immune system health.
radicals, which can damage cells.
Sweet potatoes are rich in beta carotene, a type
It is important to remember that the immune system is complex.
ofantioxidant that gives the skin of the potato its orange colour.
Eating a healthy, balanced diet is just one way of supporting
Beta carotene is a source of vitamin A. It contributes to skin
immune health.
health; and may even provide some protection against skin
damage from ultraviolet (UV) rays. It is also essential to be mindful of the other lifestyle factors that
may affect your immune system health. Treat your body with
Spinach may boost the immune system, as it contains many the TLC it deserves; and ght off viruses and infections by
essential nutrients and antioxidants. arming your defence system.

People use ginger in a variety of dishes and desserts, as well as
in teas. Ginger has anti-inammatory and antioxidative
properties, and is considered providing certain health benets.

Garlic is a common home remedy for the prevention of colds
and other illnesses.