Diet Quotes

To maximize the immune-function benefits of cruciferous vegetables (arugula, bok choy, broccoli, broccoli rabe, broccolini, brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens and watercress), 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. [2011] - Joel Fuhrman

White, cremini, portobello, oyster, maitake, and reishi mushrooms have all been shown to have anticancer effects. Their ability is further enhanced when the diet contains mushrooms, onions, and green vegetables simultaneously. [2011] - Joel Fuhrman

Super Immunity is created by a diet with a portfolio of immune system-strengthening and cancer-fighting foods. Here's a good way to remember the essentials (GOMBBS): Greens, onions, mushrooms, berries, beans, seeds. 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) [2011] - Joel Fuhrman

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. Regardless of the relative merits of these natural carbohydrates, things get considerably worse when they become processed. A perfect example is cereal that consists of finely ground flour combined with fruit juice to sweeten it. [2011] - Joel Fuhrman

When you eat seeds and nuts with your meals, the fatty acids supplied increase the absorption of immune system-supporting micronutrients and phytochemicals significantly. For example, when you eat a nut- or seed-based dressing on a salad, you absorb much more of the carotenoids in the raw vegetables. More than ten times as much of certain nutrients is absorbed. If you are thin, physically active, pregnant, or nursing, eat 2-4 ounces of nuts a day (according to your caloric needs). It is best to eat nuts and seeds raw or only lightly toasted. [2011] - Joel Fuhrman

Here are 5 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 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. Try to eat not more than one or two foods a day that are not health-supporting. Whole-grain bread/pasta/cereal would not have to be considered in this limit. Only products made of white flour or processed grains would fall in the processed food category. [2011] - Joel Fuhrman

Some people, especially thin individuals, require more calories and more fat to sustain their weight. This is usually resolved by including raw nuts, raw nut butters, avocados, and other healthy foods that are nutrient-rich and high in fat and calories. Even these naturally thin individuals will significantly improve their health and lower their risk of degenerative diseases if they reduce their dependency on animal foods and instead consume more plant-derived fats, such as those in nuts. [2011] - Joel Fuhrman

It makes sense to peel fruits, if possible, and not to eat potato skins, unless you are able to purchase those vegetables in organic form. Remove and discard the outermost leaves of lettuce and cabbage, if not organically grown; and other surfaces that cannot be peeled can be washed with soap and water, or a commercial vegetable wash. [2011] - Joel Fuhrman

I suggest that you keep the animal products well below 10 ounces for a female and 12 ounces for a male for the entire week. In other words, don't eat a large portion of animal products at any meal, but use such products in condiment or flavoring amounts to add taste to a soup, stew, or salad. To keep animal products appropriately limited in your diet, I suggest that if you use some on a particular day, make the next day completely vegan. That way you will easily not exceed the low levels I prescribe for Super Immunity and an anticancer lifestyle. [2011] - Joel Fuhrman

Avoid food products that contain High-fructose corn syrup. High-fructose corn syrup is being added to hundreds of foods that have not traditionally been sweetened--breads, condiments, and many snack foods. Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients. [2011] - Michael Pollan

Avoid big fish at the top of the marine food chain--tuna, swordfish, shark--because they're endangered, and because they often contain high levels of mercury. Fortunately, a few of the most nutritious wild fish species, including mackerel, sardines, and anchovies, are relatively well managed, and in some cases are even abundant. Those oily little fish are particularly good choices. [2011] - Michael Pollan

To obtain adequate dietary calcium without using dairy foods, dentist Melvin Page recommended eating: salmon, oysters, clams, shrimp, other sea-foods, broccoli, beet greens, nuts, beans, cauliflower, figs and olives. Green vegetables that are very high in calcium come from the brassica family and include: broccoli, kale, bok choy, cabbage, mustard and turnip greens. Seaweed is another excellent source of calcium. Other sources of calcium could be taro root, and herbs. Canned fish with bones is high in calcium, but fresh fish will be much lower because the bones are not consumed. [2011] - Ramiel Nagel

Avoid or greatly limit highly sweet fruits like dates, peaches, pineapples, dried fruit, blueberries, oranges, grapes and bananas until you don't have tooth decay anymore. Examples of less sweet fruits are: sour berries such as raspberries, as well as kiwi, and green apples. If you have bad cavities or want to immediately stop the rapid process of tooth decay, avoid all sweets and fruits and completely. [2011] - Ramiel Nagel

Soak beans overnight and cook with kombu (sea vegetable) to soften them aid digestion. Beans should be very soft and easy to digest when cooked. Choose smaller sized beans over large ones. [2011] - Ramiel Nagel

If you have a small cavity, the non invasive dentist would advise you about the cavity curing power of cod liver oil. "Take two teaspoons per day, and come back next week." Most cavities can be demineralized by diet alone. [2011] - Ramiel Nagel

Citrus fruits and juices are very acidic. Alcohol also causes the esophageal valves to relax and cause reflux at night. Beer and white wine are particularly bad for reflux. The best things for a refluxer to drink? Water! Certain mild herbal teas are fine (such as chamomile), along with non-acidic smoothies, or low-fat and lactose-free milk. [2010] - Jamie Koufman

Theoretically, dark chocolate isn't as bad as high-fat milk chocolate, but let's face it. All chocolate is bad for reflux. [2010] - Jamie Koufman

One cup of coffee or espresso a day is fine, but people who drink coffee all day long are courting reflux if they don't have it already. We recommend switching to herbal teas such as chamomile. Green tea is okay if lightly brewed. [2010] - Jamie Koufman

Higher levels of omega-3 fatty acids have been shown to be protective against a wide range of cancers, cognitive degeneration such as Alzheimer's, heart disease, and a wide range of other conditions. High levels of omega-3s moderate symptoms of depression, decrease impulsiveness, and boost our daily mood. The consumption of omega-3s also decreases inflammation (pain), asthma, diabetes, and arthritis. [2010] - Tom Rath

The twenty-five foods that do the most to support immunity are apples, berries, broccoli family vegetables, carrots, citrus fruits, dark leafy greens, green food powders (chlorella, barley grass, wheatgrass), figs, dates, garlic, flaxseed, legumes, oats, olives, herbs and spices, mushrooms, potatoes, sea vegetables, squash, tomatoes, soy foods, nuts, seeds, whole grains, and yogurt. [2009] - Frances Sheridan Goulart