Did you know that every March is National Nutrition Month?

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year's theme is “Celebrate a World of Flavors.” Celebrating flavors from cultures around the world is a tasty way to nourish ourselves and appreciate our diversity. We are all unique with different bodies, goals, backgrounds, and tastes! A Registered Dietitian Nutritionist (me!!!) can help you create healthy habits that celebrate your heritage and introduce you to new foods and flavors.

In honor of this year's theme, I thought it would be fun to share some of my favorite flavors from around the world. More specifically, I thought it would be fun to focus on flavors from Italy and South Africa.

I am Italian and my husband is South African. We have a blended world that we love living in and it’s fun bringing up our son and sharing foods from both of our cultures.

My husband identifies as a “colored” person in South Africa which means he is a blend of many different tribes and nationalities. He recently took a DNA test to find out his genetic makeup, and no surprise, he truly is a well-rounded mix of African tribes and European descent.

Here are 5 fun flavors that come from Italy and South Africa.

1) Fennel

From my mom’s side of the family, I am the first generation born in America. My mom and her siblings came to America when she was only a teenager, but one of her eldest brothers stayed back in Italy. We would visit Italy growing up and stay at my mom’s childhood home.

I have vivid memories of my uncle cooking in the kitchen. He only bought ingredients on the same day he was cooking. The flavors truly were memorable!

One thing that always stuck with me was after the meal my unclea would put out a bowl of fennel. As a kid, it reminded me of celery, super crunchy but with a slightly sweet aftertaste.

Little did I know the reason my uncle would eat fennel after his meal was for digestive health!

Fennel may help stimulate digestion so that your food can properly be metabolized. Fennel may also help with uncomfortable gas pains.

Why not try eating some fennel after your meal to see if it helps with digestion?

2) Coriander

In my opinion, you see the cultural diversity of South Africa through its cuisine. With influences coming from Malay, Bantu, Indian, and Dutch cultures to name a few, the flavors from South Africa are far from bland.

When my husband and I were first married, I noticed he would put hot sauce on everything! I initially took offense to this, but after experiencing the cuisine in South Africa, I completely understood my husband’s constant need for heat.

Raised mainly in Durban where the cultural influence stems from India, my husband grew up eating curry, stews, and a popular South African dish, bunny chow. The main ingredient in all these dishes is coriander.

Coriander originated in Italy, but today is cultivated in many other countries. I thought it was cool that it did originate from Italy further tying our background together.

Coriander is an antioxidant powerhouse, boosting your immune health. It also may benefit your heart health, boost your brain health like the other foods listed here, and lower your blood sugar.

If you have not ever tried a bunny chow, I recommend you try making one soon!

3) Olive Oil

No shocker with this one - olive oil is very common in Italian cuisine.

Another fun memory I have as a child is harvesting olives in Italy. My mom’s family owns land in Italy where they grow olives and almonds. Each year, they will harvest the olives and make their olive oil.

My uncle typically mails a big container of olive oil each year and it is some of the best I have ever tasted! My mom will divide some of it up for my sister and me and I use mine sparingly, only for “special” occasions.

If you have ever heard of the Mediterranean diet, the main staple is olive oil. Olive oil is an anti-inflammatory monounsaturated fat. Olive oil also helps lower blood pressure and protects against “bad” LDL cholesterol. Read more here about different types of fat.

4) Rooibos

Rooibos is native to South Africa, and the tea leaves come from a plant that has over 300 species! Rooibos has a red-brown color due to the fermentation process used to make the tea leaves.

Rooibos tea has a smooth, naturally sweet taste with a slight nuttiness. It is naturally caffeine-free which means it’s a great tea to drink before bed.

Rooibos tea is packed with antioxidants, lowers the “bad” LDL cholesterol and raises the “good” LDL cholesterol, and improves insulin resistance.

Thankfully this awesome tea is not just found in South Africa, but in a local store near you!

5) Basil

While Basil did not originate in Italy, I’d say if there was one herb to attribute to Italian cuisine, it would be basil. Adding a fresh, sharp taste to many dishes, whether the whole leaf in a Caprese salad or minced and added to sauces and pesto for more flavor dimension, fresh basil adds something special to a meal.

Basil is a simple herb to grow fresh and you can keep a small pot throughout the winter in a sunny window to liven up your dishes.

Similar to coriander, basil is a powerful antioxidant, boosting your immune system and slowing signs of aging. Basil is also a natural detoxifier of your liver and prevents fat deposits in the liver.

What new flavor from around the world will you try this week?