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 bodys 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

0.75

0.5

0.25
0

10

15

Serum -carotene (g/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 Fuhrmans 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. Fuhrmans Food Pyramid