Super Immunity Lesson 1: What is Super Immunity? Food Equals Health
Copyright © 2011 Joel Fuhrman, M.D.
What is Super Immunity? • Super Immunity is the body’s immune system working to its fullest potential • You rarely become ill, and when you do, you bounce back quickly • Building defenses against cancer
Copyright © 2011 Joel Fuhrman, M.D.
Why do we need Super Immunity? • American adults average 2-4 colds per year, and children 6-10 colds • Global travel and trade • Antibiotic resistance • Flu can be serious and prolonged • The immune system protects us from cancer
Copyright © 2011 Joel Fuhrman, M.D.
Cancer rates increased from 1935-2005
Lifetime probability of being diagnosed with invasive cancer: 44% (men), 37% (women) Copyright © 2011 Joel Fuhrman, M.D.
The standard American diet (SAD): promotes chronic disease and suppresses immune function
Processed foods: Oil, Sweets, Refined Grains Meats, Eggs, Dairy, Fish Unrefined Plant Food: Fruit, Vegetables, Beans, Nuts, Seeds Whole Grains
Copyright © 2011 Joel Fuhrman, M.D.
Factors that determine whether you will become ill after being exposed to a pathogen:
• • • •
Size of inoculum (how much) Virulence (how powerful) Immune response (virus removed quickly?) Nutritional status (immune system effective?)
Copyright © 2011 Joel Fuhrman, M.D.
Superior nutrition: the secret to Super Immunity • Macronutrients have calories: – Carbohydrate, protein, fat
• Micronutrients do not contain calories: – Vitamins, minerals, phytochemicals – Micronutrients with immune-modulating functions
H = N/C (Health = Nutrients / Calories) Copyright © 2011 Joel Fuhrman, M.D.
Superior nutrition can suppress the diseasecausing potential of pathogens • Transmission of HIV is significantly reduced with excellent nutrition • Influenza virus is more virulent in nutritionallydeficient host • Complications of viral illness (e.g. nerve damage) more likely in nutrient-deficient host. Plus, symptoms improve upon supplementation
Copyright © 2011 Joel Fuhrman, M.D.
What do Phytochemicals do? • • • • • • • •
Induce detoxification enzymes Control oxidative stress (antioxidants) Detoxify carcinogens Protect cell structures from damage by toxins Fuel DNA repair mechanisms Impede replication of cells with damaged DNA Antifungal, antibacterial, antiviral effects Improve immune cells’ cytotoxic power
Copyright © 2011 Joel Fuhrman, M.D.
Phytochemicals, health and longevity Relative risk of death
1
0.75
0.5
0.25 0
5
10
15
Serum α-carotene (μg/dl) Copyright © 2011 Joel Fuhrman, M.D.
Which foods are richest in phytochemicals, antioxidants, and other micronutrients?
Copyright © 2011 Joel Fuhrman, M.D.
Mustard Greens 100 Watercress 100 Kale 100 Turnip Greens 100 Collard Greens 100 Brussels Sprouts 90 Bok Choy 85 Spinach 82 Arugula 77 Cabbage 59 Flax Seeds 55 Broccoli 52 Cauliflower 51 Romaine 45 Bell Peppers 41 Onions 37 Asparagus 36 Strawberries 35 Mushrooms 35 Tomato 33 Pomegranate Juice 30 Carrots 30 Blueberries 27
Dr Fuhrman’s Nutrient Density Scores Peanut Butter 5 Orange 27 Corn 4 Grapes 24 Bananas 3 Edamame 21 Brown Rice 3 Cherries 21 Oatmeal 3 Tofu 20 White Potato 2 Sesame Seeds 19 Salmon 2 Sunflower Seeds 16 Skim Milk 2 Artichoke 16 Low Fat Plain Yogurt 2 Lentils 14 Whole Wheat Bread 2 Cantaloupe 12 Olive Oil 2 Peaches 11 Apple Juice 1 Kidney Beans 11 White Bread 1 Walnuts 10 Chicken Breast 1 Iceburg Lettuce 10 Eggs 1 Pistachio Nuts 9 White Pasta 1 Sweet Potato 9 Shrimp 1 Green Peas 7 Ground Beef, 85% lean - 4 Almonds 7 Feta Cheese -5 Pineapple 7 Low Fat Cheddar Cheese - 6 Avocado 6 French Fries -9 Cashews 6 Vanilla Ice Cream -9 Apple 5 Cola - 10 Mango 5 Copyright 2011 Joel Fuhrman, M.D. All Rights Reserved
Dr. Fuhrman’s Food Pyramid