Quotations by Joel Fuhrman

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

Since resveratrol and its related compounds have so many potentially beneficial properties and protect against and fight cancer from so many angles, from angiogenesis inhibition to preventing tumor initiation by deactivating carcinogens, I think it likely that supplementing with resveratrol is beneficial; resveratrol may turn out to be an important adjunct, not just preventatively but also for patients who already are diagnosed with cancer. [2011] - Joel Fuhrman

Once a person had a cold or flu, zinc supplement significantly reduced the severity of cold symptoms as well as the length of illness. Among people taking zinc within 24 hours of the start of symptoms, the risk of still having symptoms at the seven-day mark was about half that of those not taking zinc. In preventing colds, zinc supplements taken for at least 5 months reduced the risk of catching a cold to only two-thirds that of people not taking the supplements. [2011] - Joel Fuhrman

Black elderberry juice is widely used to treat colds and the flu. Studies suggest that black elderberry extract (2-3 tablespoons daily for adults and 1-4 teaspoons for children, depending on age) can inhibit the growth of influenza viruses and shorten the duration of influenza symptoms, while enhancing antibody levels against the virus. These berries have beneficial properties to enhance the body's defense against viral infections, particularly influenza. [2011] - Joel Fuhrman

Acetaminophen (Tylenol) is more toxic than ibuprofen (Motrin and Advil) and is effective for only 4-5 hours anyway. In healthy adults, even a dose of 4 grams daily (the equivalent, typically, of 8 extrastrength tablets) can cause liver function abnormalities; and lower, more standard dosages can cause digestive tract problems. Avoid acetaminophen and other fever reducers; if you are too uncomfortable to sleep at night, take ibuprofen with some food. [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 is not sufficient just to take walks; adding on more exerting exercises, where the heart rate is elevated, and sustaining that elevation for at least 5 minutes has additional benefits. I advise you to exercise vigorously, with jogging, jumping in place, and other heart-rate-elevating exercises or activities. Keep your leg muscles and the central muscles in the abdomen and back strong. To achieve maximum benefit, exercise at least three days per week. [2011] - Joel Fuhrman

I recommend consuming little or no fish and strongly advise against consuming any of those species of fish notoriously high in mercury, such as shark, swordfish, mackerel, pike, and bluefish. The amount of DHA can vary significantly depending on the fish and the location. Farm-raised fish such as tilapia has none, and even some salmon (especially farm-raised) has very little DHA. Most of us can assure nutritional adequacy of EPA and DHA without using fish oil, by just adding a small amount of a vegan EPA or DHA supplement. A study showed that 100 mg of DHA daily increased the omega-3 index from 4.8 (poor) to 8.4 (optimal) percent. [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