PREPARING a nutritious meal everyday may require proper training and dedication in matters pertaining to food. With April 7 being World Health Day, South Africans are urged to avoid unhealthy foods such as fat, sodium or sugar and actively seek a positive approach to nutrition and health through nutrient rich food. Mia Nichol, from the South African Mushroom Farmers’ Association, said adding mushrooms into the diet daily is a great place to start. “Their protective nutrients make them a true superfood. They are kings of flavour because they are umami rich and thereafter intensify the flavours of most everything you pair them with, from soups, stews, sauces to roasts, wraps, stir-fries and scrambled eggs. Mushrooms are low in calories, sugar, salt and fat. They are also cholesterol- and gluten-free and a good source of dietary fibre, vitamins, minerals and antioxidants. “Ongoing research on the bioactive compounds and phytochemicals found in mushrooms has also drawn attention to their impact on immune function and its effects in preventing chronic diseases,” Nichol said.