As cold weather drives people indoors and viral transmission rises, the National Institute for Communicable Diseases has already recorded high positivity rates for influenza and Respiratory syncytial virus (RSV).
Across the country, up to 20% of adults experience flu‑like symptoms during winter, and weakened immunity has been linked to poor nutrition in 30% of surveyed South Africans. Annually, flu claims between 6 000 and 11 000 lives in South Africa, with the elderly and HIV‑positive individuals disproportionately affected.
The good news is that building a stronger defence starts on your plate.
Omy Naidoo, founder and managing director of Newtricion Wellness Dietitians, urges South Africans to turn to affordable, accessible, local foods to naturally fortify their immune systems.
“Winter doesn’t have to mean a season of illness. Focusing on nutrient‑dense everyday ingredients, many of which are already staples in our kitchens, we can give our immune systems the support they need to fight off seasonal bugs,” expresses Naidoo.
Newtricion Wellness Dietitians recommends these six immune‑boosting foods, all available at local markets and grocery stores across the country:
1. Citrus fruits (oranges, naartjies, lemons)
Packed with vitamin C, citrus helps white blood cells function more effectively. A medium orange provides more than 100% of your daily recommended intake.
2. Garlic and ginger
These culinary sisters are natural anti‑inflammatory and antimicrobial powerhouses. Add generously to stews, soups and marinades.
3. Butternut and sweet potato
Root vegetabless are rich in beta‑carotene (vitamin A), which strengthens mucous membranes, the body’s first line of defence against germs.
4. Leafy greens (spinach, kale)
Greens are an excellent sources of vitamin C, vitamin E and protective antioxidants.
5. Probiotic‑rich foods (maas, yoghurt)
These support a healthy gut microbiome, where roughly 70% of immune cells reside.
6. Local superfoods (baobab, rooibos, moringa)
Baobab powder contains six times more vitamin C than oranges; rooibos is loaded with immune‑supporting antioxidants.
Ultimately, immunity is not built with a single “magic” ingredient.
“A colorful plate with a variety of plant and animal sources, plus herbs and spices, supports immunity far better than isolated nutrients,” explains Naidoo.
For practical, affordable winter meal ideas, Naidoo recommends bulking up stews with beans and lentils, adding grated vegetables to pap and samp, and drinking herbal teas like rooibos and honeybush to stay hydrated while soothing winter throats.
“Small, consistent changes in what we eat can make a measurable difference in how our bodies stand up to winter viruses,” Naidoo concludes.
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