These Fruits, Vegetables And More Can Help Build Your Body’s Defenses Food and cooking
Citrus fruits, 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 fruits and yellow, orange and red vegetables.
By eating a wide variety of colorful fruits and vegetables rich in vitamins C, A and phytonutrients (chemicals that plants produce to stay healthy), we support our immune system. In an ideal world, we would have two servings of fruit and eight or more servings of vegetables per day. One serving is about half a cup.
Plantains, bananas, apples, and berries are good options for their prebiotic properties. Prebiotics provide nourishment for probiotics, the good bacteria we need to maintain a healthy gut and ward off disease.
Foods that are more prebiotic include barley, beans, oats, quinoa, rye, wheat, potatoes, yams, flax seeds, chia seeds, and seaweed. Garlic and onions offer broad spectrum antimicrobial and prebiotic properties.
These include fermented products such as sauerkraut, kimchi, and kombucha, as well as dairy products such as kefir and yogurt with live, active cultures. Choose low sugar yogurts like the Greek variety. If it’s a little too tangy for your taste, add some fruit for sweetness.