What are the benefits of a plant-based diet?
Why are phytochemicals so vital?
What are my best food choices?
What are some good fats to eat?
What are the advantages of eating organic foods?
Let food be thy medicine, and medicine thy food.
—HIPPOCRATES, CIRCA 400 B.C.
Now, some 2,400 years later, the wise words of Hippocrates, the ancient Greek physician known as the Father of Medicine, remain a valuable reminder that foods keep us healthy and vitalize our immune system.
Even today, medical experts share Hippocrates’ views of the importance of proper nutrition in the prevention—and treatment—of diseases. Poor nutrition has the opposite impact—creating and worsening disease.
Certainly supplements and herbs improve the efficiency of your immune system, but food is the stronger soldier in the battle against viruses. Eating the right foods fortifies your immune system with a fighting force of important nutrients and phytochemicals. Yes, you are what you eat. The choice is yours.
The best part is that it is easier to achieve sound nutrition than you may imagine. I’m not suggesting that you radically alter your eating habits—rather, fine-tune them so that your body operates at its best. Even officials from the supplement industry recognize the benefits of consuming whole foods. In fact, they are moving toward the development of “whole food” extract products.
In this important chapter, I will help you gain insight into good and bad food choices. I will also offer practical ways to get more “nutritional mileage” out of the foods you eat, without adding calories.
Think green—especially at meal times. Diets dominated with plant-based foods have served as the cornerstone of health for many cultures throughout the ages. They will always form the necessary foundation for nutritious diets. Plants not only contain healing constituents such as vitamins, minerals, amino acids, enzymes, and phytonutrients, but they are low in harmful substances found in red meat and animal products, including saturated fat.
This is not to say I advocate that everyone convert to vegetarianism starting tomorrow. In fact, it may surprise you that I am not a vegetarian. What I am saying is that the majority of your foods should be plant-based. That means loading up more on fresh vegetables, fruits, grains, legumes, nuts, seeds and and reducing your intake of meats and animal products. You may even save money.
I often hear people complain about the number of supplements they need to take in order to feel good.
Consuming the right foods means spending less money on supplements to offset poor eating habits. Intensive studies on the American diet reveal that a large percentage of people choose foods that lack much nutritional value. The burgers-and-fries bunch greatly outnumbers the fruits-and-vegetables group. Alarmingly, nearly seven out of ten American adults surveyed in one study admitted that they rarely—if ever—eat fruits and vegetables rich in vitamins A and C.1
One of the under-rated aspects of plant foods is fiber. This indigestible portion of plants serves many beneficial functions. Fiber helps to prevent the absorption of fats, toxins, and excess cholesterol into the body. It also helps to slow the release of blood sugar into the bloodstream, making for more balanced blood sugar levels. Fiber, when paired with water, helps keep bowels function properly. Finally, fiber assists in replenishing good bacteria in the digestive tract.
The sources of fiber fall into two main groups: soluble and insoluble. Soluble fibers lower blood cholesterol, balances glucose levels and improve elimination through the intestines. Soluble fibers dissolve in water and bind cholesterol and fats. Insoluble fibers speed gastrointestinal digestion, increase bowel weight, slow down the absorption of glucose into the blood, and slow starch breakdown. Insoluble fibers do not dissolve or break down in the digestive system, so they help form the bulk of stools and bind toxins (like a cowboy rounding up a herd of cattle) to be excreted.
In general, soluble fibers tend to be found in fruits, legumes, barley, and oats. Insoluble fibers are often found in wheat, cereals, and vegetables.
Apples
Bananas
Kiwis
Oranges
Black beans
Black-eyed peas
Kidney beans
Navy beans
Pinto beans
Barley
Grits
Oatmeal
Whole wheat
Pumpernickel bread
Rye bread
Bean sprouts
Broccoli
Brussel sprouts
Cabbage
Carrots
Cauliflower
Kale
Spinach
Sweet potatoes
Phytonutrients, also known as phytochemicals, are potent protectors of the body, particularly the immune system. These naturally occurring substances give plants their characteristic flavor, color, aroma, and resistance to disease. Nutritional experts have identified more than 4,000 phytonutrients from fruits, vegetables, legumes, nuts, and whole grains. Experts estimate thousands more are yet to be discovered. Given these large numbers, it’s understandable why whole foods are so important to your overall health.2
Phytonutrients are also associated with the prevention and treatment of illnesses such as cancer, heart disease, diabetes, high blood pressure, and other common medical conditions. They help the immune system indirectly by aiding the cells in detoxification, which reduces the demand placed on the immune cells.
One of the most vital groups of phytonutrients is the carotenoid family. The star of this family is beta carotene. This one often grabs the medical spotlight in health books, magazines, newspapers, and radio and television broadcasts, but the entire carotenoid family is necessary for optimal health.
More than 600 types of carotenoids have been identified, making them the most abundant group of phytonutrients. Besides the popular beta carotene (carrots are rich in this type) there are lesser-known but equally important carotenoids: alpha carotene, lutein, and lycopene. Carotenoids are among nature’s most powerful antioxidants. They help to prevent free radical damage to the cells of the body.
High concentrations of carotenoids are found in dark green, red, yellow, and orange fruits and vegetables. The best food sources include carrots, pumpkins, red and yellow peppers, sweet potatoes, tomatoes, collard greens, and spinach.
Flavonoids are another big class of phytonutrients. Thousands have been identified. Common flavonoids you may have heard about include citrus bioflavonoids such as rutin, quercitin, and hesperedin. Other flavonoid-rich supplements include grape-seed extract, Pycnogenol, green tea, ginkgo biloba, artichoke extract, and milk thistle.
For flavonoids taken as supplements, I recommend:
• Grape seed extract or Pycnogenol—50 to 150 mg daily
• Quercitin—500 to 1,500 mg daily
• Citrus bioflavonoids—1,000 to 3,000 mg daily
• Green tea-1 to 3 cups daily
Flavonoids have demonstrated potent antioxidant activity. They are also helpful in reducing the risk of cancer. Flavonoids help prevent pathogens such as viruses from penetrating through the skin. They also support T-lymphocyte activity.
Excellent food sources of flavonoids include blueberries, tangerines, cherries, bilberries, citrus fruit, apples, peppers, onions, and carrots.
Let’s take a closer look at specific food sources, specific phytochemicals, and how they benefit the body.
• Citrus (oranges, lemons, limes, grapefruits)
Phytochemicals: carotenoids, flavonoids, D-limonene
Benefits: carotenoids and flavonoids act as powerful antioxidants and improve circulation. D-limonene helps to detoxify cancerous toxins.
Phytochemicals: anthocyanadins, ellagic acid, resveratrol, quercitin
Benefits: prevent cellular damage, keep blood thin, and reduce risk of heart disease and stroke.
• Soy (soy milk, tofu, soy protein, and others)
Phytochemicals: isoflavonoids such as genistein, diadzein, saponins, lignans
Benefits: balances estrogen levels; protects against breast, uterine, colon, and prostate cancer; reduces cholesterol; enhances antioxidant activity.
• Tomatoes, red peppers, watermelon, grapefruit
Phytochemicals: carotenoids—mainly lycopene
Benefits: reduce risk of prostate cancer; antioxidant activity.
• Whole grains (whole wheat, barley, oats, rye)
Phytochemicals: phytoestrogens, saponins, terpenoids, phytic acid, ellagic acid
Benefits: bind cancerous toxins.
• Tea (green, black)
Phytochemicals: flavonoids, such as catechins
Benefits: potent antioxidants; promotes cellular detoxification; prevents cancer and cardiovascular disease.
• Nuts (almonds, cashews, walnuts, chestnuts)
Phytochemicals: saponins, ellagic acid
Benefits: cardiovascular protection.
• Herbs and spices (sage, rosemary, thyme, oregano, ginger, and others)
Phytochemicals: various
Benefits: potent antioxidants and cancer protection.
• Flax (seeds and flour)
Phytochemicals: lignans
Benefits: cancer protection.
• Cruciferous vegetables (broccoli, broccoli sprouts, cauliflower, brussel sprouts, cabbage, kale)
Phytochemicals: indole, isothiocyanates-sulphoraphane, carotenoids
Benefits: anti-cancer; detoxification; immune system supporter.
Yes, you can drink your vegetables. If diving into a plate of lima beans or brussel sprouts doesn’t stimulate your appetite, I offer this healthy alternative: green drinks.
Green drinks are popular supplements endorsed by health food experts, including me. Green drinks are my favorite beverages. The term “green drink” comes from the fact that most of these supplements are high in green plant foods such as barley grass, wheat grass, alfalfa, chlorella, spirulina, and other plant materials. They all contain a rich supply of chlorophyll, which is nature’s great cellular detoxifier and rejuvenator. Many of the green drinks also contain detoxifying herbs such as milk thistle and dandelion root. Green tea is also and excellent choice.
So, if you’re not a big vegetable eater and you realize vegetables and fruits are rich sources of phytochemicals, I recommend you try green drinks. They act as an insurance policy for your body, supplementing these valuable nutrients. By doing so, you are taking a valuable step toward maintaining a strong immune system and preventing infectious diseases and some types of cancers.
So, how do they taste? Many people mix green drinks with water or fruit juices like apple juice. Pick what tastes best for you. Some formulas also contain natural sweeteners such as mango juice and stevia. Finally, whole food concentrates are also available in capsules.
The fresh clove of garlic. The big yellow onion in the pantry. The fresh leaves of basil, cilantro, and parsley. All of these herbs and spices make dishes in the kitchen come alive with aroma and taste. They also provide beneficial effects to your immune system.
Let’s take a closer look at a few of these healing herbs and spices.
Garlic. Many viruses are inhibited by garlic. These include herpes simplex 1 (cold sores), herpes simplex 2 (genital herpes), human rhinovirus type 2 (cold), parainfluenza virus type 3, vaccinia virus, and vesicular stomatitis virus.3 One of garlic’s active ingredients is allicin, one of nature’s most potent plant antiseptics. Garlic also contains many other therapeutic constituents.
Immune-Boosting Soup
Try this tasty recipe the next time a viral invader (such as a cold or flu virus) heads your way. All these ingredients are loaded with compounds that arm your immune system against a viral attack:
1 cup fresh burdock stems, chopped
5 cloves of garlic, minced
1 onion, diced
1/2 cup fresh okra, chopped
3 cups water
A pinch of salt, pepper, and turmeric
In a large pot, add the water, burdock, onions, garlic, and okra. Bring to a boil, then reduce the heat and cover the pot with a lid. Allow the soup to simmer until the vegetables are soft. You can then season to taste, using salt, pepper, and turmeric, or one of your favorite spices. This recipe makes two servings.
Onions. Onions are loaded with antiviral and antibacterial agents. Ingredients in onions also help lower blood pressure and have antiworm effects.
Ginger. Ginger has a long medicinal history. This spice has been used on viral infections causing sore throats, colds, the flu, and intestinal infections since the days of ancient China. Ginger works especially well when you are chilled and need a warming herb. It also makes a great medicinal tea.
F-A-T. This little three-letter word is saddled with a bad reputation. Most people associate the word fat with a negative emotion. They think all fats will make them overweight.
The real skinny on fat is that we all need it in our diet to stay alive. But we need specific, healthy types of fat known as essential fatty acids. Much of the metabolism of the hormonal, immune, and cellular systems depend on these fatty acids: alpha linolenic (omega-3) and linoleic (omega-6) acids.
Most people get an imbalance between the omega-3 and omega-6 fatty acids by consuming too many omega-6 fatty acids and too few omega-3 foods. Many experts feel that a 4:1 ratio of omega-6 to omega-3 fatty acids is optimal for good health. However, according to experts such as Dr. Artemis P. Simopoulos in her book The Omega Plan, “The typical Western diet contains approximately fourteen to twenty times more omega-6 fatty acids than omega-3s.”4 The main reason for this imbalance is the omega-6s containing vegetable oils, which are so commonly used in cooking and processed foods. Oils such as safflower, corn, sunflower, and the others listed in the chart on page 86 are high in omega-6 fatty acids. People need to consume more of the omega-3 fatty acids found in fish (salmon, herring, halibut, trout), in nuts such as walnuts, in vegetables such as flaxseeds, and in beans, broccoli, barley, oats, lettuce, purslane, and seafood such as seaweed. Oils such as canola and flaxseed are good sources of omega-3 fatty acids.
Omega-6 oils |
|
Flaxseed oil |
Safflower oil |
Fish oil |
Corn oil |
Canola oil |
Cottonseed oil |
Walnut oil |
Sunflower seed oil |
Soybean oil |
Soybean oil |
|
Sesame oil |
|
Peanut oil |
|
Borage oil |
|
Evening primrose oil |
|
Grape seed oil |
An imbalance between omega-3 (too little) and omega-6 fatty acids leads to the activation of inflammatory pathways. This predisposes one to autoimmune conditions like rheumatoid arthritis and other inflammatory diseases. These inflammatory pathways also suppress the immune system, leading to an increased susceptibility to cancer and cardiovascular disease. Many practitioners recommend the intake of omega-3 fatty acid sources such as flaxseed oil to prevent and complement cancer treatments.
Harmful fats need to be eliminated from the diet. Topping the list of bad fats are the saturated ones. Saturated fats are semisolid at room temperature. The same reaction occurs with saturated fat as with an imbalance of omega-6 and omega-3 fatty acids—that is, the creation of inflammatory and immune-suppressing reactions in the body. Saturated fats are found in dairy products, red meat, and pork.
Second on the bad-fat list are margarines, shortenings, and most hydrogenated vegetable oils. The process of hydrogenation (adding of a hydrogen molecule to an unsaturated fatty acid molecule to make oils into a solid) results in the formation of trans fatty acids. Trans fatty acids are harmful in that they interfere with the body’s metabolism and use of helpful essential fatty acids. Margarine and other trans fatty acid sources increase LDL cholesterol (a harmful form of cholesterol associated with heart disease) and lower HDL cholesterol (a protective form of cholesterol).
One oil I have not mentioned is olive oil. Although it is low in omega-3 fatty acids, it is a good source of monounsaturated fatty acids, which promote cardiovascular health. Monounsaturated fats are more stable than other fats and do not generate free radicals as easily as other types of fats. Free radicals are unpaired electrons that travel around the body looking for another electron to pair up with. This can lead to the damage of DNA in cells. It can also lead to the oxidation of cholesterol, which is the real culprit when it comes to cholesterol and heart disease. Canola and olive oil are the best oils to incorporate into your diet.
Information on flaxseed appears never ending. In addition to being an excellent source of omega-3 fatty acids, it also contains valuable phytochemicals known as lignans. These lignans have been shown to have anticancer, antifungal, antibacterial, and antiviral activity.5, 6 Flaxseed can be ground up and added to salads or meals. I recommend eating a quarter cup a day as a good starting amount. Flaxseed oil is also a good option at one tablespoon daily. Look for brands that have a high lignan concentration. Other excellent supplemental sources of omega-3 fatty acids include salmon and tuna oil.
How sweet it isn’t. Sugar is disguised everywhere in our food supply. It may surprise you to learn that the average North American eats over 150 grams of sugar daily and 125 pounds of sugar each year!7
Simple sugars such as sucrose, glucose, and fructose are found in almost all the foods we eat. These sugars suppress the activity of immune cells, making us more prone to disease and infection. Studies have indicated the immune-suppressing effects of sugar. Ingestion of sugar by itself can lead to immune system depression thirty minutes after ingestion and can last up to five hours. A study found in the American Journal of Clinical Nutrition showed that a 50 percent reduction in neutrophil activity (this is significant, as neutrophils make up approximately 70 percent of total white blood cells) occured two hours after ingesting sugar. The white blood cells were suppressed for up to five hours after ingesting a sugar solution on an empty stomach.8, 9
One way to reduce the harmful effects of sugars is not to ingest them on an empty stomach. In other words, if you are going to have a fruit drink or sugary dessert, have it with a meal. Why? When combined with protein and fiber from vegetables, you can slow down the release of sugar into the bloodstream. By doing this, there will be less of a concentration of sugar in your blood to impact your immune cells.
Unfortunately, artificial sweeteners may behave like neuro-toxins, damaging your nervous system and possibly weakening your immune system. Even though the U.S. Food and Drug Administration has approved the use of saccharin, aspartame, and acesulfame potassium (acesulfame-K), I strongly urge my patients to stay clear of these products. Saccharin and aspartame are found in many diet soda drinks and fruit juice beverages. Acesulfame is found in many tabletop sweeteners, instant coffees, and desserts.
If you have a sweet tooth, there are healthier alternatives. My favorite natural sweeteners include the herb stevia and honey. Both can be added to juices and protein drinks. Although honey does contain simple sugars, it also has immune-enhancing and antimicrobial qualities, as well as minerals.
The body needs quality protein sources for tissue repair and to form antibodies to assist immune cells. Quality protein sources include vegetables such as legumes, nuts, seeds, and grains. Animal sources include fresh fish, free-range poultry from these chickens, eggs, and organic dairy products, such as cheese, yogurt, and milk.
People with higher physical activity levels require higher amounts of protein for muscle repair.
When choices are available, I recommend to all my patients that they pick fresh organic food which are grown without herbicides, pesticides, or other harmful synthetic chemicals. Organic foods are much safer than foods treated with these chemicals. Studies have shown that organic foods contain a higher mineral content than conventionally grown foods typically available at most supermarkets.10 Foods containing preservatives and colorings can weaken an immune system over time. Yellow dye No. 5 (known as tartrazine) and red dyes are found in countless packaged foods. Preservatives such as sodium benzoate, nitrates, and sulfites are allergens for a lot of people. Nitrates and nitrites, found in hot dogs and cured meats, for example, have been shown to be cancer-causing agents, especially for stomach cancer and brain cancer.11
Yes, organic foods cost more, but isn’t your health worth it?
Good quality water is often one of the most underrated factors in ensuring a healthy diet. All waters are the same, right? Very wrong.
You need clean, filtered water to keep your immune system operating at its very best. Remember, water is the most abundant substance in the human body. So, we should be consuming the highest quality. Water helps our organs function properly, flushes out toxins, and bolsters our immune system.
Even if you rarely broke into a sweat in a day, you should still drink at least forty-eight ounces of pure, quality water each day. Finding quality water can be challenging. Most of the tap water supply is contaminated with pesticides and other chemicals such as PCBs, heavy metals (such as lead, chlorine, fluoride), or infectious organisms such as giardia and other parasites.
Quality among bottled water companies varies widely. Distilled water is not preferable because the important minerals are removed. The optimal water filtration system is one that uses a reverse osmosis unit, followed with a carbon filter. If possible, get one for your home for your drinking water.
No, I’m not referring to those furry feline friends of ours. Rather, this is an acronym for four of the biggest health threats facing us today: Caffeine, Alcohol, Tobacco, and Sugar. Put them together, and they spell CATS.
When you consume these substances beyond moderation, they become toxins in your body. You often hear coffee drinkers proclaim that caffeine gets them that needed jolt to start their day. But they pay a price for this temporary state of energy and stimulation. Over time, caffeine damages the immune system and other body systems, including the liver and the heart. Caffeine acts like a thief inside the body, robbing it of vitamin C, calcium, magnesium, chromium, B vitamins, and other essential vitamins and minerals.
Good news: There are some healthy alternatives to coffee that offer energy without the harmful side effects. Switch to herbal teas, especially green teas. They contain a rich source of antioxidants known as polyphenols. These teas also contain phytochemicals that aid the body in detoxification. Consider drinking teas made from fresh or dried leaves of chamomile, peppermint, and a wide variety of other great choices.
An occasional glass of red wine is actually healthy for one’s heart, because it provides antioxidants. But drinking more than two glasses of any alcohol a day, even red wine, can spell trouble for your immune system and vital organs. Excessive amounts of alcohol act like poison in your body and deplete valuable minerals and vitamins (such as zinc, vitamin A, B vitamins, vitamin C, magnesium, and essential fatty acids). Alcohol also creates an imbalance in the intestinal floral, which serve a vital role in keeping the immune system healthy. I much prefer that my patients drink organic grape juice over red wine to prevent heart disease and maintain a healthy immune system.
In summary, making smart food—and drink—choices can make the difference in fighting off viral infections. As I’ve stressed during this chapter, I’m not asking you to suddenly eat only salads and give up the foods you crave. You can achieve balance.
Let me share with you the story of Carol.
Carol existed on what I term the “SAD” diet (the Standard American Diet). It generally consisted of fast foods, refined sugars, coffee, meat, and processed foods. Fresh fruits and vegetables ranked low on her food chain. Not surprisingly, she was constantly coming down with viral or bacterial pneumonia.
She came to see me for help. We made gradual changes in her diet. We began by having Carol add a salad to her fast-food meals at lunch and dinner. By adding this plant-based fare, her levels of vitamins, minerals, phytochemicals, and fiber all increased.
Then, we reduced the amount of coffee she drank—again, gradually. Over a period of one month, I was able to wean her from eight cups of coffee a day to three. As a healthy substitute, she started to drink one fresh vegetable or fruit juice (made in her home juicer) each day. She began drinking more herbal teas and less soda pop.
These two simple changes in her diet strengthened Carol’s immune system enough so that pneumonia stopped being a problem for her.