Fighting like soldiers on a battlefield, cells in our immune system are the body’s defence against invading viruses, bacteria, and other illness-causing pathogens.

Covid-19 is a coronavirus that causes cold and flu-like symptoms such as fever, coughing and shortness of breath in less severe cases, and pneumonia-like symptoms in severe cases.

The good news is that we can fortify our body’s ability to fight viruses and other infections by providing the immune system’s ‘army’ with a few ‘weapons’ in the form of wholesome and nutritious foods.


Phytonutrients are powerful food components that can maintain and modulate immune function. Some important phytonutrients include:

  • Polyphenols
  • Resveratrol
  • Flavonoids
  • Isoflavonoids
  • Carotenoids
  • Phytoestrogens.

The phytonutrient called betacyanin gives beetroot it’s deep, purple colour, and makes this veggie a beneficial immune-booster.

Add some beetroot to your diet with the FitChef Beetroot Soup or Purple Heart and GAP Smoothies for an added immune system boost.


While oranges are renowned for being high in vitamin C, did you know that pineapple, as well as strawberries, mango, pawpaw, broccoli and Brussel sprouts have even more vitamin C?

Vitamin C is an important nutrient for optimal immune system function. However, it’s a misconception that vitamin C prevents sickness. Rather, studies indicate that vitamin C significantly shortens the duration of a cold when you do get sick.

Stock up on some FitChef Pine Nibbles for a vitamin-C rich snack. The FitChef Ignite and Revitalise Nurish Juices are made using pineapple.


Did you know that your gut plays an important role as part of your immune system? The bacteria in the gut not only help to digest food but also regulate our immune system and protect against invading pathogens that cause disease.

The live cultures found in fermented foods like yoghurt keep the gut healthy, and a healthy gut equals a strong. immune system.

For this reason, poor gut health could negatively affect immunity. So blend some natural yoghurt into your favourite FitChef Ready-To-Blend Smoothies.

Sweet Potato

Our skin is the first line of defence against bacteria and viruses that look to enter the body, yet it is often overlooked as an organ that can provide support to our immunity. To remain healthy, our skin needs vitamin A and the humble sweet potato is rich in beta-carotene, a pro-vitamin that the body converts into vitamin A.

FitChef meals made using sweet potato include the Lentil Tomato Breedie and Sweet Potato Mash. You can also up your beta-carotene intake by eating more carrots (FitChef Farmstyle Bobotie with Carrots, Peas and Yellow Rice), butternut (Chicken Tikka with Roasted Vegetables & Butternut) and pumpkin (Beef Goulash with Pumpkin and Spinach and Red Kidney Bean Goulash with Pumpkin & Spinach).

FitChef’s delicious and nutritious range of smoothies and ready-to-eat nutrient-dense meals are available at select Dis-Chem Pharmacies across the country, which will remain OPEN during the 21-day coronavirus lockdown.