Happy National Nutrition Week 2025!

​From 9–15 October, South Africans across the country come together to celebrate National Nutrition Week — a reminder that good health starts with good food.

This year’s theme, Food for Health, Health for All, shines a spotlight on a critical truth: everyone deserves access to safe, nutritious, and affordable meals — no matter their income or background.

Eating well isn’t only about personal wellness. It strengthens families, energises communities, and builds a healthier nation.
To make healthy eating easier for every household, we’re sharing a collection of budget-friendly recipes costing R40 or less per person — delicious, filling, and made with everyday ingredients.

You don’t need expensive products or fancy ingredients to nourish your body. Small changes add up — and we’re here to help you make them.

Download the recipes, try them at home, and be part of the movement toward better health for all. Click here to download.

Let’s make good nutrition a daily habit, not a luxury!

Rooibos, Cranberry & Hibiscus — A Trio of Wellness in Your Cup
Looking for a drink that’s refreshing, caffeine-free, and packed with health perks? Rooibos tea, South Africa’s ruby-red gem, ticks every box. Naturally caffeine-free and rich in antioxidants, this smooth, earthy brew supports heart health, balances blood sugar, and soothes inflammation — all without the jitters or calories.

Why Rooibos Deserves a Spot in Your Routine

• Caffeine-Free: Perfect for anyone reducing caffeine or struggling with sleep.
• Rich in Antioxidants: Aspalathin and nothofagin help fight oxidative stress and inflammation.
• Gentle on Digestion: Traditionally used to ease cramps and bloating.

Cranberries: Small but Mighty
Add cranberries for a tangy twist and extra protection. They’re known for:

• Urinary Tract Health: Prevent bacteria from sticking to the bladder wall.
• Anti-Inflammatory & Immune Boosting: High in vitamin C and antioxidants that reduce inflammation and support immunity.

Hibiscus: The Floral Powerhouse
Vibrant and tart, hibiscus tea adds a punch of flavor — and science-backed benefits:

• Supports Healthy Blood Pressure & Cholesterol
• Rich in Antioxidants: Protects against cellular damage.
• Potential Menstrual & Menopause Relief: Natural phytoestrogens can ease PMS and hot flashes.

Sip It Hot or Iced
Try this blend as a chilled summer spritzer — caffeine-free, sugar-free, and full of flavor. It’s the perfect way to hydrate, unwind, and give your body a natural health boost with every sip.

​Bottom Line:
Rooibos, cranberry, and hibiscus aren’t just teas — they’re functional beverages that nurture your body and overall vitality. A simple, feel-good ritual in a glass.

Friday 10 October 2025 was World Egg Day – a chance to give credit to one of the most underrated foods around. Eggs are affordable, easy to cook, and surprisingly powerful when it comes to nutrition. Each egg naturally contains high-quality protein, vitamin D, B vitamins, selenium, iodine and one of the rarest nutrients in our diets: choline. With 13 essential nutrients packed into one shell, they offer big health benefits in a small, convenient package.

There was once concern that eating eggs could raise cholesterol and harm heart health. That myth has been firmly debunked. Research now shows that eating up to one egg a day does not increase the risk of heart disease in healthy people. In fact, when eaten as part of a balanced diet, eggs may even support better blood pressure and cardiovascular function.

Here are five reasons eggs are worth keeping in your weekly rotation:

1. Nutrient Dense and Cost EffectiveEggs score high on nutrient density indexes used by nutrition researchers. They deliver a wide range of vitamins and minerals without high levels of sugar, salt or saturated fat. Regular egg eaters are more likely to meet their daily requirements for vitamin D, protein, choline, selenium and iron.

2. A Top Source of Choline – A Nutrient Most People LackMore than 90% of people do not get enough choline, a nutrient essential for brain development, liver function and heart health. One egg provides about a third of an adult woman’s daily needs. During pregnancy and breastfeeding, choline is especially important for babies’ brain development.

3. Strong Bones and MusclesEggs supply high-quality protein as well as vitamin D and phosphorus – all key for building and maintaining strong bones and muscles, particularly in older adults.

4. Heart Health Support – Not a RiskLarge studies show that moderate egg consumption (up to one a day) is not linked to increased heart disease risk. In some cases, people who regularly eat eggs have better blood pressure and blood vessel function thanks to their combination of protein, antioxidants and vitamins.

5. Eye and Brain ProtectionThe yellow yolk contains two important antioxidants: lutein and zeaxanthin. These help protect eyesight and may reduce the risk of age-related macular degeneration. They also benefit brain health. Long-term studies suggest that people who eat eggs regularly may have a lower risk of dementia.

The Bottom Line: Eggs are one of the simplest and most accessible ways to boost daily nutrition. They are affordable, versatile and suitable for all ages – from growing children to older adults. With the cholesterol myth laid to rest, there is no reason to avoid them. When enjoyed as part of a balanced diet, an egg a day can support heart health, brain function, eye protection and more.
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This World Egg Day, celebrate the mighty egg – small in size, big in benefits.

Vitamin D: How Low is Too Low?

Why I check my patients’ vitamin D levels: Even living in sunny South Africa, I’m often surprised by how many clients present with levels below 20 ng/mL. Despite all the sunshine, people simply aren’t getting outdoors enough — and while some foods do contain vitamin D, it’s very difficult to meet your needs through diet alone. Your main source remains the sun.

I often call vitamin D the “happy vitamin” or the “sunshine vitamin.” Think sunshine, think happy: happy mood, happy bones. But when it comes to deciding what counts as a “healthy” vitamin D level, things get a little complicated.
An excellent article by Dr. M. Tello, featured on the Harvard Health website, explores just how much controversy exists around this topic.

The Debate Around “Normal”

• Institute of Medicine (2010): Suggested that a vitamin D level of 20 ng/mL or higher is enough for good bone health, with levels below 20 considered deficient.
• Endocrine Society (2011): Took a stricter stance, recommending a minimum of 30 ng/mL, and ideally between 40–60 ng/mL, for both adults and children.
• New England Journal of Medicine (2015): Some experts pushed back, arguing that deficiency is over diagnosed. They proposed that the true cutoff should be much lower — around 12.5 ng/mL — which would drastically reduce the number of people considered deficient.

As you can see, the goalposts shift depending on which authority you follow.

Why the Confusion?
Vitamin D levels are influenced by diet, sun exposure, skin tone, and even where in the world you live. Some researchers argue that humans evolved to tolerate a wide range of vitamin D status, which makes it difficult to draw a single line in the sand for everyone.

Who Really Needs Testing?
Experts agree that not everyone needs routine vitamin D screening. Instead, testing is most important for people at higher risk, such as:

• Those with osteoporosis or osteopenia
• People with digestive conditions that affect absorption (e.g., celiac disease, gastric bypass surgery)
• Individuals with darker skin or who avoid sun exposure
• Pregnant or breastfeeding women

My Perspective in Practice
In my own work, I find it practical to use 20 ng/mL as a safe minimum threshold. While some experts argue that lower levels may be “good enough,” I have repeatedly seen clients with levels below 20 experience fatigue and low energy. Once they begin supplementation and bring their levels above 20, they often report feeling more energetic and healthier overall.
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So while the debate continues in research circles, my approach is simple: better safe than sorry. Keeping levels above 20 offers peace of mind, supports bone health, and — in my experience — improves overall well-being. So, if you fall in the "higher risk" category, let's get those levels checked!