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Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free by Joel Fuhrman
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Super Immunity Quotes Showing 1-30 of 59
“Medicines cannot drug away the cellular defects that develop in response to improper nutrition throughout life.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Here are five simple rules for a powerful immune system that you should commit to memory: 1. Eat a large salad every day. 2. Eat at least a half-cup serving of beans/legumes in soup, salad, or another dish once daily. 3. Eat at least three fresh fruits a day, especially berries, pomegranate seeds, cherries, plums, oranges. 4. Eat at least one ounce of raw nuts and seeds a day. 5. Eat at least one large (double-size) serving of green vegetables daily, either raw, steamed, or in soups or stews.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“TOP SUPER FOODS FOR SUPER IMMUNITY Kale/collards/mustard greens Arugula/watercress Green lettuce and cabbage Broccoli and brussels sprouts, Carrots and tomatoes Onions and garlic Mushrooms Pomegranates Berries (all types) Seeds (flax, chia, sesame, sunflower) The Micronutrient Revolution We have an opportunity to earn great health via what we eat.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“NUTRIENT DENSITY SCORES OF THE TOP 30 SUPER FOODS To make it easy for you to achieve Super Immunity, I’ve listed my Top 30 Super Foods below. These foods are associated with protection against cancer and promotion of a long, healthy life. Include as many of these foods in your diet as you possibly can. You are what you eat. To be your best, you must eat the best! Collard greens, mustard greens, turnip greens 100 Kale 100 Watercress 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates / pomegranate juice 30 Carrots / carrot juice 30/37 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia 25 (avg) Red grapes 24 Cherries 21 Plums 11 Beans (all varieties) 11 Walnuts 10 Pistachio nuts 9 If you are a female eating”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“cruciferous vegetables are far more potent and have a more profound association in the scientific literature”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“To maximize the immune-function benefits of cruciferous vegetables, do the following: 1. Chew all cruciferous greens very, very well, trying to crush every cell. 2. Puree, blend, or chop cruciferous vegetables before adding them to stews or soups. 3. When steaming green cruciferous vegetables such as broccoli and cabbage, try to undercook slightly so they are not too mushy.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“I recommend six fresh fruits and eight total servings of vegetables per day, including two servings of cruciferous vegetables (at least one raw).”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“White, cremini, portobello, oyster, maitake, and reishi mushrooms have all been shown to have anticancer effects”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“The most common and least expensive mushrooms—white button mushrooms—showed these strong benefits. If that’s not enough great news about mushrooms, there’s more.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Imagine the protective effects of eating adequate amounts of the top three super food groups together—cruciferous greens, mushrooms, and onions—almost daily.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“The Transition to Fewer Animal Products Many people claim to need animal products to feel good and perform well. In my experience, this assertion generally comes from individuals who felt worse during the first couple of weeks after a change to a lower-animal-source diet. Instead of being patient, they simply returned to their old way of eating—genuinely feeling better for it—and now insist that they need meat to thrive. A diet heavily burdened with animal products places a huge stress on the detoxification systems of the body. As with stopping caffeine and cigarettes, many people observe withdrawal symptoms for a short period, usually including fatigue, weakness, headaches, or loose stools. In 95 percent of such cases, these symptoms resolve within two weeks. It is more common that the temporary adjustment period, during which you might feel mild symptoms as your body withdraws from your prior toxic habits, lasts less than a week. Unfortunately, many people mistakenly assume these symptoms to be due to some lack in the new diet and go back to eating a poor diet again. Sometimes they have been convinced that they feel bad because they aren’t eating enough protein, especially since when they return to their old diet they feel better again. People often confuse feeling well with getting well, not realizing that sometimes you have to temporarily feel a little worse to really get well.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“HIGHEST IN PESTICIDES— BUY ORGANIC IF POSSIBLE LOWEST IN PESTICIDES— BUY EITHER ORGANIC OR CONVENTIONAL Celery Onion Peaches Avocado Strawberries Sweet corn Apples Pineapple Blueberries Mango Nectarines Sweet peas Bell peppers Asparagus Spinach Kiwi Kale Cabbage Cherries Eggplant Potatoes Cantaloupe Grapes (imported) Watermelon Grapefruit Sweet potato Honeydew”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“FOODS RICH IN ZINC Oysters, farmed, eastern, cooked, 3 medium—13 mg Alaska king crab, cooked, 1 leg—10.2 mg Beef, top sirloin, 4 oz—5.6 mg Raw, unhulled sesame seeds, 2 oz—4.4 mg Raw or roasted pumpkin seeds, 2 oz—4.2 mg Adzuki beans, cooked, 1 cup—4.1 mg Raw pine nuts, 2 oz—3.6 mg Raw cashews, 2 oz—3.2 mg Sunflower seeds, raw, 2 oz—2.8 mg Wild rice, cooked, 1 cup—2.2 mg Edamame, cooked, shelled, 1 cup—2.1 mg Black beans, kidney beans, cooked, 1 cup—1.9 mg Shiitake mushrooms, cooked, 1 cup—1.9 mg Fava beans, cooked, 1 cup—1.7 mg Broccoli, cooked, 2 cups—1.6 mg Tahini, raw, 2 tbsp—1.4 mg Kale, cooked, 2 cups—1.2 mg”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Beans, peas, corn, wild rice, barley, steel-cut oats, oatmeal, tomatoes, squashes, berries, and fresh fruits are examples of the most favorable carbohydrates sources. Beans, green peas, berries, and tomatoes are at the top of the list. Squashes, intact whole grains (such as steel-cut oats), wild rice, quinoa, wheat berries, and even sweet potatoes would be more favorable choices than white potatoes, which would be at the bottom of this list. Unacceptable Carbohydrates”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Those with the highest alpha-carotene had a 39 percent decrease in risk of death compared to those with the lowest alpha-carotene.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Foods with a high ratio of alpha-carotene to calories include the following: Bok choy Cabbage Red peppers Carrots Swiss chard Green peppers Asparagus Collards Broccoli Peas Winter squash”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Low blood pressure, on the other hand, is: blood pressure values below 140/70 are associated with excess mortality in the elderly, and this is especially noticeable when drugs push down the diastolic blood pressure too low.14 Systolic pressure is the first, higher number; it represents the force of the heart pumping against the resistance offered by the blood vessel walls.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“MICROGRAMS OF FOLATE IN FOLATE-RICH FOODS Asparagus (1.5 cup cooked) 402 Edamame (1 cup cooked) 358 Lentils (1 cup cooked) 358 Broccoli (2 cups cooked) 337 Chickpeas (1 cup cooked) 282 Adzuki beans (1 cup cooked) 278 Romaine lettuce (3 cups raw) 192 Brussels sprouts (2 cups cooked) 187 Spinach (3 cups raw) 175”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“About 35 percent of all Americans die of cancer; likewise, the vast majority of these deaths are the result of poor nutrition. Indeed, the premise of this book is that today’s epidemic of cancer is not predominantly genetic; rather, it is mostly the result of nutritionally handicapped immune systems. When we eat a nutrient-scarce diet, diseases flourish. With nutritional excellence, our body becomes a miraculous, disease-resistant organism.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“To identify these important antioxidants and phytochemicals deficient in the American diet, we must recognize a broad class of beneficial compounds, including the whole carotene family (including lycopene, beta-carotene, alpha-carotene, lutein, and zeaxanthin); and an assortment of other compounds that maximize cell function, thus enabling the healing properties of immune cells—compounds such as alpha-lipoic acid, flavonoids, bioflavonoids, polyphenols and phenolic acids, quercetin, rutin, anthocyanins and proanthocyanins, allium compounds, allyl sulfides, glucosinolates, isothiocyanates, lignans, and pectins. All these classes of compounds impact our health; and without them our health, and especially our immune system, dramatically suffers.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Green vegetables are the highest in overall nutrient density, meaning that they contain the most micronutrients per calorie, and of course they are the foods richest in alpha-carotene.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“All berries and their juices—including blueberries, blackberries, raspberries, acai berries, goji berries, elderberries, and strawberries—are super foods.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“One or more servings of cabbage per week reduces the occurrence of pancreatic cancer by 38 percent.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“CRUCIFEROUS VEGETABLES Arugula Bok choy Broccoli Broccoli rabe Broccolini Brussels sprouts Cabbage Cauliflower Collards Horseradish Kale Kohlrabi Mustard greens Radishes Red cabbage Turnip greens”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Everyone should be aware by now that antibiotics do not kill viruses and do not aid in the recovery from viral illness. Yet over 90 percent of antibiotic prescriptions are utilized inappropriately (that is, prescribed for viral illnesses). That’s right, 90 percent! Antibiotics are routinely and repeatedly administered by physicians for illnesses such as colds and bronchitis, which are viral, not bacterial.1 In one study, more than half of the patients who visited a physician in the United States with cold symptoms left with a prescription for an antibiotic.2 This use of antibiotics is inappropriate and dangerous.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“According to Hiroshi Nakajima, director-general of the World Health Organization in the decade 1988–1998, “We are standing on the brink of a global crisis in infectious diseases.”7”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“To determine my Nutrient Density Scores, I considered an equal calorie serving of each food. The following nutrients were included in the evaluation: calcium, carotenoids (beta-carotene, alpha-carotene, lutein, zeaxanthin, lycopene), fiber, folate, glucosinolates, magnesium, selenium, vitamin C, vitamin E, zinc, phytosterols, resistant starch, and flavonoids; I also weighed the ORAC score. ORAC (oxygen radical absorbance capacity) is a method of measuring the antioxidant or radical-scavenging capacity of food. Nutrient quantities, which are normally in many different measurements (mg, mcg, IU), were converted to a percentage of their recommended daily intake (RDI) so that a common value could be considered for each nutrient. For nutrients that have no RDI, I established goals based on available research and current understanding of the benefits of these factors. Additional points were added if the food item was anti-angiogenic (more on this later) or contained organosulfides, aromatase inhibitors, or resveratrol. Points were subtracted if the food item contained trans fat or an excessive amount of saturated fat, cholesterol, or sodium, or contained additives as a refined/processed food. The total of the percent RDI or goal for each nutrient, adjusted with added/subtracted points, was then multiplied by a fraction to make the highest number equal 100 so that all foods could be considered on a numerical scale of 1 to 100.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Simply put, this means we need to eat lots of high-nutrient, natural plant foods: vegetables, fruits, beans, nuts, and seeds. In conjunction, we need to eat much less from the animal products category and eat far fewer (or no) foods that are completely empty of nutrients or indeed are toxic for the body—foods such as sugar, other sweeteners, white flour, processed foods, refined oils, and fast foods.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Pomegranates inhibit breast cancer, prostate cancer, colon cancer, and leukemia, and prevent vascular changes that promote tumor growth in lab animals.55 2. Pomegranates inhibit angiotensin-converting enzymes and naturally lower blood pressure. (Angiotensin, as you may recall, is a hormone that promotes angiogenesis.)56 3. The potent antioxidative compounds in pomegranates reverse atherosclerosis and reduce excessive blood clotting and platelet clumping, factors that can lead to heart attacks and strokes.57 4. Pomegranates have estrogen-like compounds that stimulate serotonin and estrogen receptors, improving symptoms of depression and helping build bone mass in lab animals.58 5. Pomegranates reduce tissue damage in those with kidney problems, reduce the incidence of infections, and prevent serious infections.59 6. Lastly but impressively, pomegranates improve heart health. Heart patients with severe carotid artery blockages were given a daily dose of less than an ounce of pomegranate juice for a year. Not only did their blood pressure decrease by over 20 percent, but there was a 30 percent reduction in atherosclerotic plaque.60”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free
“Iodine and zinc are other nutrients of concern in the vegan diet, though the majority of individuals on vegan diets are not deficient; again, blood tests can be utilized to confirm adequacy.”
Joel Fuhrman, Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free

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