27/06/2025
June is Youth Month - let’s fuel our future leaders with foods that support energy, focus, and growth. Young bodies, sharp minds!
1. SPINACH – IRON + FOLATE FOR BRAIN & BLOOD
Why? Spinach is rich in iron, which helps transport oxygen in the blood. Low iron = tiredness and trouble concentrating – common issues in growing kids.
It’s also high in folate, which supports healthy brain development and learning.
Bonus: Grows well locally and is budget-friendly, especially from community gardens or fresh markets.
2. GUAVA – VITAMIN C + FIBRE FOR IMMUNITY & FOCUS
Why? Guavas are one of the richest sources of vitamin C – even more than oranges! Vitamin C helps the body absorb iron (like from spinach) and supports a strong immune system, especially in winter.
They’re also packed with fibre, which keeps blood sugar stable and supports gut health – both linked to better focus and mood in kids.
Bonus: Guavas are locally grown, in season during winter, and affordable in many South African communities.
RECIPE: Tried stewed guava with homemade custard (sugar-controlled) or Ultramel Zero for a deliciously sweet, winter treat.
3. PILCHARDS – OMEGA-3S + PROTEIN FOR GROWTH
Why? Pilchards (especially in tomato sauce) are rich in omega-3 fatty acids, which support memory, concentration, and brain function.
They’re also high in protein and calcium (from the soft, edible bones) – ideal for growing bodies.
Bonus: Pilchards are one of the most affordable proteins available in tins across SA – shelf-stable, accessible, and nutritious.
