Citrus fruit, pineapple, mango, papaya, kiwi and honeydew provide vitamin C. Beta carotene, which our bodies convert to vitamin A, is found in apricots, pumpkin and all yellow, orange, and red fruits and veggies.
By eating a wide variety of colorful fruits and vegetables high in vitamins C, A, and phytonutrients (chemicals plants produce to stay healthy), we support our immune system. In an ideal world, we’d have two servings of fruits and eight or more servings of vegetables daily. A serving size is about a half cup.
Plantains, bananas, apples, and berries are good options for their prebiotic properties. Prebiotics provide food for probiotics, the good bacteria we need to maintain a healthy gut and fend off illness and disease.
More prebiotic foods include barley, beans, oats, quinoa, rye, wheat, potatoes, yams, flax seeds, chia seeds and seaweed. Garlic and onions offer wide-spectrum antimicrobial and prebiotic properties.
These include fermented products such as sauerkraut, kimchi and kombucha, as well as dairy products such as kefir and yogurts with live and active cultures. Choose yogurts low in sugar such as the Greek variety. If it’s a bit too tart for your liking, add fruit for sweetness.