Our heritage does more than define who we are—it shapes how we live, eat, and care for ourselves. From kitchens to communities, culture influences every element of our health.
In many South African homes, the extended family isn’t just a support system—it’s a lifeline. These networks provide emotional, practical, and mental support that far exceeds what many modern, fragmented societies can offer. Shared caring, listening ears, and everyday rituals nurture a profound sense of belonging and security.
Food plays a central role in these traditions. Meals are how we weave community, belonging, and humanity itself. Traditional dishes such as morogo—African spinach rich in protein, vitamin A and vitamin C—offer balanced nutrition rooted in local soil and culture. The traditional South African diet of whole grains, legumes, and vegetables was once deeply health-promoting. But over time, modern adaptations have shifted us towards refined starches, processed meats, and fried foods.
“The reality is that many South Africans today are consuming a calorie-dense but nutrient-poor diet,” says Tania Joffe, founder of Unu Health. “This shift has contributed directly to the rise of lifestyle diseases such as obesity, type 2 diabetes, and heart disease. Our culture holds the answers—we simply need to reconnect with the healthier food traditions that have always been part of our heritage.”
This Heritage Day, many of us will celebrate with a smoky braai of pap and chakalaka, braaibroodjies, tomato bredie, or spiced stews like sishebo. Others may enjoy fragrant biryani, koeksisters, melktert, or sweetmeats. Our diverse culinary culture is something to treasure. But it’s also an opportunity to rethink ingredients.
“Consider using foods in their fresh and natural form when preparing your favourite dishes,” suggests Heleen Meyer, leading food consultant and cookbook author. “Traditional whole maize, sorghum, brown rice, or wholewheat bread have more fibre, B-vitamins and minerals than refined options, which could cause blood sugar spikes and hunger soon after eating. These small swaps can protect against obesity and type 2 diabetes—without losing the joy of sharing a meal together.”
When choosing protein, avoid highly processed meats such as polony, fatty chops, and some forms of boerewors, which are high in sodium and saturated fat. Instead, lean cuts of meat, beans, and legumes provide healthier alternatives that still honour tradition.
The link between food and well-being is undeniable. Research shows strong connections between diet, physical health, and even mental health. Gut health, for example, is closely tied to mental well-being, with serotonin—the “feel-good” hormone—primarily produced in the gut.
By the Numbers: South African Well-Being
- Roughly 44.1% of youth (ages 14–24) experience depression, 40.2% live with anxiety, and 1 in 4 report current suicidal thoughts.[i]
- Around 27% of South Africans will experience a mental disorder in their lifetime, yet many never receive treatment.[ii]
- South Africa ranks among the most mentally stressed nations globally, with productivity losses from mental health issues costing about 2.2% of GDP annually.[iii]
Yet stigma remains a major barrier. Only 15–25% of South Africans with depression or anxiety seek treatment[iv]. In some communities, mental illness is still seen as weakness, spiritual punishment, or even witchcraft. Men, in particular, face pressure to “tough it out,” reinforcing silence instead of support.
“There is still so much stigma when it comes to mental health in South Africa,” adds Tania Joffe. “That’s why digital tools like Unu Health are so powerful—they make care accessible and private, giving people a safe first step towards getting help.”
If you’re concerned about your own well-being, Unu Health offers free online screenings. In just three minutes, you can complete an anxiety or depression questionnaire on www.unuhealth.org and get an immediate scoring to help guide your next steps.
This Heritage Day, let’s celebrate more than just food and family—let’s celebrate health. By leaning into traditional whole foods, embracing healthier versions of our beloved dishes, and challenging the stigma around mental health, we can honour our heritage in the most meaningful way: by taking care of ourselves and each other.
[i] https://en.wikipedia.org/wiki/Health_in_South_Africa
[ii] https://en.wikipedia.org/wiki/Mental_health_care_in_South_Africa
[iii] https://www.prudentiallife.co.ke/super-charging-the-african-economic-recovery-from-covid-19-investing-in-mental-health/
[iv] https://en.wikipedia.org/wiki/South_African_Depression_and_Anxiety_Group