Our plates, rich in nutritional value, become essential allies in the fight against seasonal illnesses.
Image: Ayman Mustapha Nouas/Pexels
As winter edges closer, our plates quietly become our first line of defence. In South Africa, where seasonal shifts often bring a spike in colds, flu and low energy, what we eat is no longer just about comfort; it’s about protection.
Nutritionists are increasingly pointing to immune-supporting diets as a critical lifestyle shift, especially for women balancing demanding routines, hormonal health, and emotional well-being.
At the centre of this conversation is seafood, an often-overlooked winter essential that delivers both nourishment and resilience.
According to dietitian Ashli Greenwald of Johns Hopkins Clinical Nutrition, incorporating fish into your weekly meals is one of the simplest ways to strengthen your immune system while supporting heart, brain and metabolic health.
Salmon an iconic choice, salmon shines for its nutrient density.
Image: Valeria Boltneva /Pexels
Protein, often associated with fitness, quietly plays a deeper role in repairing tissues, supporting immune function, and keeping energy levels stable when the body is under seasonal stress.
Then there’s vitamin D, a nutrient many of us become deficient in during colder months due to reduced sun exposure. It supports bone health, but more importantly, it regulates immune responses, helping the body fight off infections.
But the real hero? Omega-3 fatty acids are a type of healthy fat that the body cannot produce on its own. These are found abundantly in fatty fish and are known to reduce inflammation, support heart health, and even stabilise mood.
Let's explore seven of the healthiest fish options that can be your best allies in this season of wellness.
Sardines
Sardines are considered a "superfood" because they are one of the most nutrient-dense foods available, offering a rare combination of high-quality protein, healthy fats, and essential minerals in a single, low-calorie package.
It is typically eaten whole (including its soft, edible bones); they provide a highly bioavailable source of calcium. They are also one of the few foods naturally high in vitamin D, which is necessary for calcium absorption.
Protein, often associated with fitness, quietly plays a deeper role in repairing tissues, supporting immune function, and keeping energy levels stable when the body is under seasonal stress.
Then there’s vitamin D, a nutrient many of us become deficient in during colder months due to reduced sun exposure. It supports bone health, but more importantly, it regulates immune responses, helping the body fight off infections.
But the real hero? Omega-3 fatty acids are a type of healthy fat that the body cannot produce on its own. These are found abundantly in fatty fish and are known to reduce inflammation, support heart health, and even stabilise mood.
Let's explore seven of the healthiest fish options that can be your best allies in this season of wellness.
Sardines
Sardines are considered a "superfood" because they are one of the most nutrient-dense foods available, offering a rare combination of high-quality protein, healthy fats, and essential minerals in a single, low-calorie package.
It is typically eaten whole (including its soft, edible bones); they provide a highly bioavailable source of calcium. They are also one of the few foods naturally high in vitamin D, which is necessary for calcium absorption.
Mackerel
Another common fish you’ll find in the canned foods aisle is mackerel. Mackerel is a verified "superfood" packed with the nutrients your body craves.
Rich in healthy fats, mackerel helps keep your heart happy by lowering blood pressure and reducing "bad" (LDL) cholesterol and triglycerides. It also provides DHA, which supports brain health and protects against memory loss as you age.
Thanks to its high protein and healthy fat content, mackerel keeps you feeling full for longer, making weight management feel effortless.
Herring
This affordable powerhouse is a great source of omega-3s and vitamin D, crucial for a healthy heart and boosting energy levels.
Rainbow Trout
A milder alternative to salmon that still delivers essential nutrients, rainbow trout is rich in omega-3s, high-quality protein, and vitamin D, aiding both muscle recovery and bone health.
Anchovies
Often considered an acquired taste, anchovies are a treasure trove of omega-3 fatty acids, selenium, and calcium, supporting brain health and skeletal strength. These salty delights are nutritious additions to various dishes.
Cod
Known for its lean protein, cod is a favourite for those looking to manage weight. While lower in omega-3s than some counterparts, it excels in providing vitamin B12 and is rich in iodine and selenium, vital for thyroid function and metabolism.
With winter's onset, prioritising these seafood options can be transformative for your health. As we navigate the cold months, let’s ensure that our meals are not only comforting but also fortified with nutrients that offer protection and resilience against seasonal illnesses.