Foods List

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To support your immune system, incorporate these essential elements into your regular diet:

  1. At least 5 total fruits + vegetables per day to provide different micronutrients and antioxidants

  2. 75-90mg of vitamin C and 8-11mg of zinc to protect your immune cells a day

  3. Foods with probiotics (healthy, beneficial bacteria) for gut health

  4. Prebiotic foods (foods high in fiber) to feed the beneficial bacteria in your gut

  5. 25-38g of fiber a day

Use this as a reference guide to identify foods you should incorporate into your diet.

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There are a lot of varieties of fruits and vegetables. As you go through this list, make note of any color categories you don’t eat often and can add to your diet.

Expanding your palette not only gives you more options to play with in the kitchen but also helps ensure that you are getting a variety of important vitamins and minerals.

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Help fight cancer, reduce the risk of diabetes, heart disease, and improve skin quality.

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Rich in vitamin C & beta-carotene. Support immune function, reduce heart disease, and promote eye health.

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Rich in vitamin K, support immune system, detoxification of body, and restore energy.

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Contain high levels of antioxidants. Fight cancer and inflammation, and help repair cells.

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Probiotics

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Probiotics are live, beneficial bacteria that live in your gut. They can also be found in certain foods. Different strains of bacteria have different functions, so be sure to eat a wide variety of foods to get all the different benefits. Probiotics can also be consumed in supplement form but should be cleared with a physician before use.

Eat these foods to get probiotics in your gut:

  • Yogurt

  • Kiefer

  • Tempeh

  • Miso

  • Kimchi

  • Sauerkraut


Prebiotics

As living organisms, probiotics need to eat, too. They rely on fiber for food, so foods that are high in fiber are called prebiotics.

If you eat a lot of high-fiber foods, you’re on the right track. These foods are specifically identified to be prebiotics:

  • Garlic

  • Leeks

  • Onions

  • Whole-wheat products

  • Oats

  • Asparagus

  • Bananas

  • Flaxseed

  • Beans

  • Chickpeas

  • Lentils

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