Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free

by Joel Fuhrman

From world-renowned health expert and New York Times bestselling author of Eat to Live and Eat for Life Dr. Joel Fuhrman comes a practical nutritional plan to prevent and reverse disease—no shots, drugs or sick days required.



Why do some of us get sick with greater frequency than others? What makes us more susceptible to illness? Is there a secret to staying healthy? Dr. Fuhrman doesn’t believe the secret to staying healthy lies in medical care—rather, the solution is to change the way we eat.

With more than 85 plant-based recipes, a two-week menu plan, and lists of super foods that boost immunity, Dr. Fuhrman’s proven strategies in Super Immunity combine the latest data from clinical tests, nutritional research, and results from thousands of patients .

Inside Super Immunity, you’ll

The big picture—Learn everything you need to know about healthy eating for a healthy life.A 2-week meal plan—Take the guesswork out of changing your diet with planned meals for breakfast, lunch, and dinner every day of the week.85 immunity-boosting recipes—These delicious plant based recipes make eating healthy easy and crave-worthy. Live longer, stronger, and disease free with this proven plan to change your diet and change your life.

“Super Immunity is a much needed book that contains the key to ending the cycle of sickness that plagues many of our lives. This is enlightened medicine, at last!” (Dr. Alejandro Junger, New York Times bestselling author of CLEAN)

Genres: Health, Nonfiction, Nutrition, Food, Science, Cookbooks, Medical

288 pages, Hardcover

First published January 1, 2011

Reviews

[Mitzi · Rating 5 out of 5]

Dr. Fuhrman is brilliant. I have altered my diet after reading Eat to Live, 3 and 1/2 months ago and have lost over 25lbs painlessly. Severe dust mite and pollen allergies nearly history. My doctor had no solution for me but to wrap everything in plastic, get hepa filters and take antihistamines for the rest of my life. Joint pain and constant fatigue - gone. Getting sick constantly for long stretches - gone. This is all based on science and even if it wasn't, I feel better than I have in 20 years, so I don't care.

This book is a little too technical in the first part but that's over soon and the rest is very easy to get your head around.
Very, very important information for those of us who want to live long and well

Read "Eat to Live" first if you need to loose heaps of weight, otherwise this book is for everyone else who wants to feel insanely healthy and live to see their great grand kids. Also, watch the fabulous documentary "Forks Over Knives" and you will be sure that plant-based is the healthiest possible option. It's a real eye-opener.

[Jay · Rating 3 out of 5]

I'm conflicted about this book. On the one hand, I don't trust the whole "medicine will make it better" culture and have experienced the opinion "if you don't take these pills, how will you get better?" opinion when someone important to me had OCD (which was worked through with cognitive behavior therapy and no side effects). On the other hand, extraordinary claims require extraordinary proof, and anecdotes are not extraordinary proof. I figure that if it tastes like snake oil, there's probably snake oil in it. And isn't turning to the big health-food information racket a lot like staying with big pharmacy? There's a lot of baggage when you start talking about "proper" diet.

So I'm focusing on the book itself instead.

There are lots of anecdotes and lots of generalizations. The details of the various studies are in the notes, but not in a way that's convenient for me to verify the finding myself. I'd really like more information. Also, I have trouble trusting a voice that claims savior-hood -- "I did this wonderful thing" or "the big guys don't want you to believe" -- which is present in this book. A lot. I think the food advice is probably good, maybe even really good, and maybe it is really a David versus Goliath situation, but the tone bothers me. The book does read better than I expected, in general.

My take home message is "eat more greens, and try adding some mushrooms." Also, I'm probably doing good with the seeds and fruits, so I'll keep that up. But I'm not going to send anyone all my money.

[Bloof Books · Rating 5 out of 5]

I've been following Dr. Fuhrman's work since 2007, and this book and the updated edition of Eat to Live are his best. Both are super-loaded with information that can change your health dramatically. (We're vegan, so follow the vegan-style plans, but there are nonvegetarian plans in the books that will work for anyone.)

Even before I read this one, I haven't had a flu, sinus infection, serious cold, or other virus in three years, thanks to eating the way Dr. Fuhrman recommends. My allergies have practically disappeared. I can't remember the last time I had a headache. I also have "excellent" BP, cholesterol, fasting blood sugar, etc., according to my most recent physical--definitely not always the case. That means I'm protected against disease like CAD, diabetes, and cancer as well, despite my family history. And the food is good too (once you get used to eating more volume in veggies and fruit)!

As with all of his books and articles, every assertion is backed up. The 20+ pp. appendix of research references in the back could keep you busy for years. Or you could just eat your GOMBBS (greens, onions, mushrooms, berries, beans, seeds).

[Annette · Rating 5 out of 5]

This is the only book you will ever need to read to understand healthy diet and its benefits. There are very good examples, which speak for themselves and don’t need any more convincing for this healthy diet to boost your immunity and give your body healthy ammunition to fight any bacteria. Our diet should be mostly composed of organic plants, veggies, fruits, grains, and nuts. Meet is not needed; to give us strength - we can get it for example from avocado. We can still (as book suggest rarely) have milk or dairy products, or eat fish and sea food.

[Graham Lutz · Rating 3 out of 5]

Man, this one started out so good! Then, 'round about page 85, he starts talking about animal products. He's a vegan. And clearly completely blind to anything but the studies that support his vegan agenda. Throughout the first few chapters he explains the difference between whole grains and processed grains as well as the difference between raw organic vegetable and cooked, conventionally grown vegetables.

Then he goes on to lump "animal products" into one big category, with no mention of the difference between conventionally produced, grain fed, feed lot cows meat vs. organically raised, grass fed, hormone free cows meat. These are two very different things! Same goes for the milk and cheese. Same goes for fish.

I am sorry, but the preponderance of science simply doesn't support the vegan agenda.

[Kami Corban · Rating 5 out of 5]

I learned about this book on a Doctor Oz show. Dr. Fuhrman was a guest who presented strong evidence for a nutrient dense diet. I was instantly hooked as a number of people in my family have faced serious illness.

Dr. Fuhrman makes a convincing case for the failure of modern medicine. Basically doctors treat us AFTER we've gotten sick. They should instead teach us how to live in a way that reduces the chance of illness.

Dr. Fuhrman gives the reader all the essential information for staying well by following a diet high in fruits and vegetables.

He prescribes what he calls GBOMBS in hefty amounts: Greens, Beans, Onions, Mushrooms, Berries and Seeds. The doctor includes his version of the food pyramid where nearly every food on it derives from plants. He says it's okay to eat roughly 150-200 calories per day that are not plant-based - for example, meat or dairy. More than that amount, though, can lead to compromised immunity.

Yes, his diet is not for everyone. However, I made the simple change of adding 1 or 2 green smoothies to my daily diet. These consist of 2 cups of leafy greens, celery, carrots, berries, and nuts.

I have been surprised at how much better I feel. Carb cravings are basically gone, and I have more energy.

I recommend this book to others who are willing to experiment with their diet to improve their health.(less)

[Mahdi]

من خلاصه کتاب رو توی بلینکیست گوش دادم.
نکاتی که توی خلاصه اونده بود این موارد بود:
۱. غذاهایی که مواد مغذی ندارند ولی کالری بالایی دارند برای سلامتی خوب نیستند.
۲. سبزیجات تازه برای سیستم ایمنی خوبن، مثل بروکلی و کرفس
۳. امگا۳ و بقیه اسیدهای چرب مفید خیلی برای سلامت مغز خوبن، کپسول‌های روغن ماهی "بعضا" حاوی جیوه هستند و ممکنه مسمویت ایجاد کنند
۴. فولیک‌اسید برای بدن مضره نباید مصرف بشه
۵. مکمل‌های مولتی‌ویتامین خوبن ولی اگر با دقت انتخاب بشن، مثلا ویتامین A اخیرا اثبات شده که مضر هستش
۶. قرص سرماخوردگیی که علائم سرماخوردگی رو سرکوب میکنه مضر هستش.
۷. واکسن‌های آنفولانزا سالیانه فقط جلوی درصد کمی از ویروس‌ها رو می‌گیرند ولی مصرف مستمر خودشون می‌تونه منجر به مشکلات جدی بشه(به خاطر جیوه‌ای که دارند)
۸. آنتی بیوتیک‌ها نظم باکتری‌های موجود توی بدن رو به هم می‌زنند.
۹. ید، ویتامینB12، ویتامینD و زینک موادی هستند که متعادل نگه داشتنشون سخته، ولی ضروری هستند
۱۰. مصرف زیاد نمک هم ضرر داره 😁

[Amy · Rating 3 out of 5]

I am not planning on following his suggested diet but instead read this book for inspiration on my path to healthier eating. I enjoyed this book for the most part and was inspired to (let's hope it lasts!) to add even more fruits/vegetables into my diet after reading what Fuhrman has to say about micronutrients/phytonutrients.

However, I myself need to take advice with a certain degree of moderation. We all know that healthy people die and people that eat a Big Mac every day can live to old age. I might want to believe that I can "disease proof" myself by eating better or eating this vs. that I know this is a very dangerous mind-set for me. I want to do what I can and this book did provide with me inspiration to keep working at it.

(But, the recipes are so Spartan! They were not part of the inspiration I mentioned above!)

[Venky · Rating 3 out of 5]

“Super Immunity” is a book reading which one is forced to raise her eyebrows in admiration, astonishment and apprehension – all in equal measure. Dr. Joel Fuhrman, a well renowned nutritionist and bestselling author, in his thought provoking work, argues as to why and how a combination of Greens, Beans, Onions, Mushrooms, Berries and Seeds (“GBOMBS”) not only bestow Super Immunity, but also ward off diseases from niggling infections to deadly cancers. Dr. Furhman also treads into contested and controversial territory by advocating for keeping vaccines at bay and non-consumption of folic acid during pregnancy. Lest I be accused of getting ahead of myself, let me first begin setting out the theme that forms the cornerstone of Dr. Fuhrman’s book.

GBOMBS
Dr. Fuhrman exhorts us to make Greens, Beans, Onions, Mushrooms, Berries and Seeds an indispensable part of our everyday diet. Banking on empirical research, he states, “a review of more than 206 epidemiological studies shows that the consumption of green vegetables has the most consistent and powerful association with the reduction of cancer of all types, including stomach, pancreas, colon and breast.” Among the greens, Dr. Fuhrman places high emphasis on Cruciferous vegetables. Some of the vegetables coming under this category and getting a distinguished mention in Dr. Fuhrman’s work are:

Arugula;
Bok Choi;
Broccoli;
Brussels sprout;
Cabbage;
Kale; and
Cauliflower
Dr. Fuhrman urges us to blend, chop and chew these vegetables with a view to freeing Sulphur compounds from the cell walls and thereby boosting immunity and keeping colon, stomach and other cancers at bay.

Waxing eloquent on the power of mushrooms, Dr. Fuhrman informs his readers that mushrooms are a repository of “lectins”, proteins that bind only to abnormal cells, before destroying such cells thereby making dangerous replications an impossibility. Again, banking on empirical research, he says, “in one recent study, women who ate at least 10 grams of mushrooms a day (equivalent to one small mushroom) had a 64 percent decrease in breast cancer.”

Dr. Fuhrman also waxes eloquent on the allium family of vegetables consisting of onions, garlic, leeks, shallots, chives and scallions. According to him, these add more than just flavour to one’s diet. They add anticancer, anti-inflammatory, and anti-oxidant compounds. Again research comes to the rescue. “Onion intake scrutinized in a case-control multi country study, the highest consumers of onions had less than half as many cancers compared to people who rarely consumed onions.”

A database of Research
Dr. Fuhrman does not pull evidence and statistics out of thin air or try to pull rabbits out of a magic hat. He derives his findings as a result of painstaking statistics from various credible and reputed sources. One prominent go to source for Dr. Fuhrman seems to be the Cochrane Database of Systematic Reviews (CDSR), a leading journal and database for systematic reviews in health care. CDSR includes Cochrane Reviews (systematic reviews) and protocols for Cochrane Reviews as well as editorials and supplements.

Patient Testimony
Dr. Fuhrman’s book is interspersed with glowing testimonies from various patients who seemingly have come back from the brink of perdition to a life of miraculous recovery and contentment. These list of ailments from the clutch of which these patients have been liberated from includes autoimmune disorders of the likes of lupus and infections such as influenza etc.

Recipes
The last sixty pages of Dr. Fuhrman’s book is devoted to a plethora of recipes using the various ingredients that are extolled throughout the book. Categorised into Breakfast recipes; Smoothies, Blended Salads and Other Drinks; Salads and Salad Dressings; Dips, Snacks and Condiments; Soups; Main Dishes; Pita/Wrap Stuffers; Desserts; and Recipes with Nonvegan Options, these recipes obtain a special mention from Dr. Fuhrman in so far as their nutritional virtues are concerned.

Fuhrman’s Food Pyramid
The entire book can be encapsulated in an interesting food pyramid where unlike in a conventional pyramid the foods of importance are placed along the base, while the ones to be avoided at all costs are positioned at the apex. The idea behind this unconventional thinking, as expressed by Dr. Fuhrman being, “instead of considering adding protective fruits, vegetables, beans, seeds, and nuts to our disease causing diet, we must make these foods the main focus of the diet itself.”

Image result for dr. fuhrman's food pyramid

“Super Immunity” is not with its fair share of controversial proclamations. Dr. Fuhrman rails against the administration of commonly used medication for the treatment of cold and flu. Targeted for their supposed lack of efficacy are cough suppressants such as Dextromethorphan and Codeine; antihistamines and decongestants; medications such as Ibuprofen (Motrin and Advil) and Aspirin; and Acetaminophen (Tylenol). Even traditional remedies such as Chicken soup, Steam inhalation, increased intake of fluids, Nasal Saline Irrigation and Vitamin C are not spared.

If this sounds a tad bit radical, be prepared for what comes next. Going against the grain of popular convention and received wisdom, Dr. Fuhrman astonishingly rallied against the use of folic acid by pregnant women. “Getting enough folate from natural foods can keep cancers from starting, by repairing errors in DNA, but folic acid appears to feed tumor development and promote carcinogenesis. In light of this research, I do not include folic acid in my multivitamin or prenatal vitamin. I do not recommend that pregnant women take a prenatal that contains folic acid.”

While pressing hard for the liberal use of cruciferous vegetables and seeds in abundance is one thing, a sensational call for abdicating flu vaccines and abhorring antibiotics even when one’s sputum is greenish yellow in colour is a totally different thing altogether. Such discomfiting philosophy, to me personally at least, seems akin to throwing the baby out along with the bath water.

“Super Immunity”, on the whole is a thought provoking book that while providing most answers, throws up an equal number of questions as well. But one thing is clear. In a world swamped by processed edibles, junk foods, carbonated drinks and unhealthy eating, Dr. Fuhrman’s book plays a key role in both acting as a wake-up call and pointing the right way forward in setting this dangerous imbalance right.

[Nigeyb · Rating 5 out of 5]

I'm passionate about health, diet and nutrition, and have been listening to a lot of Dr Joel Fuhrman's talks which is what prompted me to read 'Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free'. The more I discover about plant-based diets the more convinced I become that they are the best route to a robust immune system, staying healthy and increasing longevity.

'Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free' is a credible, thorough, well written and inspirational summary of the evidence-based science of staying fit and energetic.

Nothing in this book will come as much of a surprise to people who pay attention to the this stuff. Indeed Michael Pollan has famously simplified most nutritional advice into seven words, Eat food. Not too much. Mostly plants.. What could be simpler?

Dr Joel Fuhrman has a handy acronym to summarise one of his key messages about daily dietary choices: eat plenty of GBOMBS (Greens, Beans, Onions, Mushrooms, Berries and Seeds) which are the best anti-cancer, health-promoting foods on the planet

[Leah · Rating 3 out of 5]

Dr Furhman wrote a great book, and while it was not an easy read, it was an informative one. He basically advocates a plant based diet, and strongly pushes a vegan diet.

What a found a little lacking was that he says we don't really need vitamins/supplements for super immunity because all we need to do is eat this combinations of fruits/veggies/plants etc., then he advocates for little to ideally no meat in the diet, but in order to completely take out meat you need to supplement to get proper nutrition! That was a little disconcerting as his whole premise of the book is to get super immunity from eating the right foods.

He does a good job on breaking down illness, modern medicine (though he knocks vitamin c, what?), flu vaccine etc. He does a good job explaining why the Standard American Diet (SAD) is so lacking and promotes eating plenty of fresh fruits and veggies etc. that are nutrient dense foods. A good encouragement to me (though I know this idea) to up my food intake to a more nutrient dense level, specifically adding more greens to our diets.

And so it is, I have mostly preferred the Weston A Price Foundation food philosophy, but I am branching out to read other ideas. My new mindset is that there is no one size fits all. Studying health is as much a rabbit hole as anything, for everyone has their opinions and studies to support how their food philosophy is gospel truth. It is best to discuss with your Doctor what will help heal your body, as we have specific issues ourselves. And I'm not talking an MD exclusively here people, there are a lot of other medically trained minds in the natural fields and schools of thought.

[Carol Dickerson · Rating 3 out of 5]

Joel Fuhrman has authored two previous books on nutrition, Eat to Live and the Nutritarian Handbook. The current book on building immunity through nutrition focuses more on specific diseases, including infectious diseases like the flu, cancer, and autoimmune diseases. It's a good contribution , amply footnoted to document the science behind his recommendations, and replete with the personal stories of successful patients that seems a requirement of this genre of self help books. I'm a fan of Fuhrman and have been following his nutritarian approach to eating for almost two years (sometimes rather strictly, sometimes with a too lax approach that includes way too many cookies and lots of red wine.) The latest book could use some editing-it lacks the concrete guidelines that I found useful in the two previous books. The reader who does not have this background would be left wondering how to manage their own diet. There is also a confusing chapter that recommends everyone take a multivitamin and then proceeds to describe why many common components in multivitamins are toxic. Anyway, the most useful of his books is the Nutritarian Handbook, available at Whole Foods as part of its EatRight America program.

[Krista · Rating 4 out of 5]

This book explains the immune system's function and gives advice on how to strengthen it using food as your medicine. Dr. Fuhrman gives advice on supplements to avoid (many common ones like vitamin C) and supplements that are worth using (Zinc, Vitamin D and not much else) and teaches you how to get the nutrients and vitamins you need from common foods. A lot of the food suggestions are a bit much for most people but many recipes can be integrated gradually over time. Once you reap the rewards of a nutrient rich diet and learn the danger of eating the average western diet Dr. Fuhrman believes you won't look back. I enjoyed this book greatly and highly recommend to those with an interest in natural health and wellness.

[Jan Schaeffler · Rating 5 out of 5]

I learned about this book through someone else and my first thoughts were that it is crazy to eat so many vegetables I have to say that I borrowed this book first from the library and bought it because I need to use it for reference. I never thought I could eat raw vegetables without gobs of oil or fattening dressing but I am finally acquiring a taste for raw veggies. I even like the way they make me feel over chocolate!! When I follow the plan I not only feel healthier but drop weight. The author treats nutrition as our medicine. He gives food a score called ANDI based on its nutritional density. Whole Foods now posts the scores next to each of their vegetables. Worth a read if you have concern for your health.

[Mariana · Rating 2 out of 5]

Eat more fruits, vegetables, nuts and seeds. Avoid animal products and processed foods. This is pretty much what this book promotes. I wonder if that's news to anybody.

I am all for eating a healthier diet. I just didn't like that the author was too negative about conventional medicine. Although I agree that sometimes doctors may prescribe unnecessary drugs, it is too extreme to suggest that all diseases can be cured with a healthy diet. People taking this advice too seriously risk worsening their condition. I would feel more comfortable recommending this book if it would promote a healthy diet alongside conventional medicine when needed.

[Mrs Reddy Mallender-Katzy · Rating 1 out of 5]

This is a Untrustworthy book of scare mongering ! it's not scientifically researched and tells you the opposite of things you are told by other people such as chicken soup doesnt work and when you have a cold lots of fluids dont work .... well here's what the Mayo Clinic's official stance on that is:

@MAYO CLINIC AMERICA ....Sip warm liquids. A cold remedy used in many cultures, taking in warm liquids, such as chicken soup, tea, or warm apple juice, might be soothing and might ease congestion by increasing mucus flow.

DO NOT READ THIS BOOK IT'LL TELL YOU LIES

[Lekeshua · Rating 4 out of 5]

I enjoyed this book and felt it was informative. I do wish a couple things mentioned were back up with sources and not mentioned as if common knowledge. for example raw nuts and seeds should be comsumed raw and any roasting or cooking develops carcinogen. It may be common knowledge for most but it's the first time I've heard it mentioned. I did find it strange he didn't mention soaking grains, nuts, and seeds before consumption. I look forward to trying some of the recipes.

[Sandee · Rating 4 out of 5]

A very good book! So much information about the power of food in preventing disease, curing or improving life with disease, becoming stronger and living longer. Actually, the overwhelming focus on living longer was why I dropped one star. I believe there has to be more to life that a singular focus on living as long as possible. Regardless of what I believe, this is an excellent resource for understanding our immune systems and how to feed them to work for our maximum advantage. I will be referencing this book regularly.

[Desiree · Rating 1 out of 5]

This book really set me over the edge. Meaning that it truly angered me! At this moment as I type I just get more upset about the fallacious claims in Dr. Joel Fuhrman's recent writing. Granted, there is one obvious aspect that is good about this book. Yes,I do believe we should encourage America and every breathing human to increase their intake of certain phytonutrients by eating more fruits and veggies. Duh? obviously. Even, the lame USDA ascribes to this sentiment. However, I think what really struck the biggest chord of anger within me is his nonchalant attitude toward the use of supplements. He tells his readers that the use of Vitamin C is preposterous. Really? I wonder how Linus Pauling would feel about that? Oh and the other MILLION doctors that recommend it. Vitamin C is ultra-vital. I am not a doctor. I've read and seen enough in my own life to know that we need it. The claims in Dr. Joel's book ju aret plain misleading. I truly believe he should address that not all body systems can just jump on a vegan diet and survive. But, instead he makes it seem like it's a solution for every walk of life. There are many holes in this book. I would not read this as a get well guide.

[Jennifer · Rating 5 out of 5]

After my son was born, I went on a quest to learn how to feed my family better. My husband and I were were not healthy eaters and we were both overweight. I wanted better for my son and our family so I started reading and researching. This is one of the books that I found to be very helpful and easy to read. Since germs and sickness are a huge concern for parents, the subject was something that caught my attention. It really amazed me how adding certain foods to the meal plan could really boost immunity so well. I also love that I don't have to rely on allergy pills, antibiotics, and other medication to get through the winter months anymore. This guide, along with The Best Multivitamin eBook- what that means, what to look for, and a whole lot more (Best Health Secrets Guide) have helped me and my family tremendously as we search for ways to live better through our food choices.

[Ci · Rating 4 out of 5]

The progenitor of ANDI score has summarized his recommendations for better immunity as follows:

1. high-nutrient vegan diet, rich in green vegetables
2. Blended salad and/or vegetable juices (leafy green) to increase absorption of phytochemicals
3. Supplementation: EPA/DHA, beneficial bowel flora, anti-inflammatory substance from natural sources such as turmeric, ginger, and other bioflavonoids, multivitamin, plus additional vitamin D
4. Avoid salt, wheat, oil and concentrated sweets.


Taken in its full extend, this is a very severe vegan diet which is

1. green vegetables, some cooked (without salt and oil), some in raw form (salad or juice)
2. limited supplement: multivitamin, D, probiotics, fish oil, some natural spices


The challenge is how to make it possible into a lifestyle instead of short burst diet regiment. Given the food rich environment with artificially heightened food engineering which are diametrically opposite to these suggestions, his recommendation requires a complete overhaul of typical eating preference and even the whole mindset.

[A. · Rating 4 out of 5]

Well, this wasn't intentional, but the timing of this book couldn't have been better. Holy smokes.

I learned a ton about the magical role that greens, legumes, berries, nuts, seeds, and mushrooms (mushrooms—I had no idea!) play in boosting our immune system. And, also, the role that processed foods, meat, fats, and dairy play in making us sick. It was fascinating, and also sad to read about how diets have changed over the years, and why, and the profound impact that has had on people's health.

I'm following a lot of this good advice, for myself and my family, especially now, though some of this is increasingly hard to get.

My one giant gripe with this book was the section on vaccinations. It's highly irresponsible to suggest that eating this way removes the need for any vaccinations, especially when we know that getting kids to eat this way consistently is a real challenge.

Otherwise, this was a great book.

[Pamela · Rating 5 out of 5]

I agree with almost all of Dr. Fuhrman's philosophies on eating and health. Super Immunity is more "scientific" than his other books, but seems to ease off a little towards the middle of the book and become an easier read. Basically he wants you to eat healthy to be healthy and stop feeding into all the hype diets which are almost impossible to maintain on a long term basis. I loved it. I have made 3 of the recipes I thought I would like and found them to be decent. I have a few more I am planning on making yet. Read him, you will be smarter for it and hopefully healthier.

[Tasha · Rating 5 out of 5]

just the info itself gives this one a 5 stars from me. Basic, common sense info. Highly recommended. Just be forewarned that the author is a supporter of a more veggie, legume and vegan style diet. This happens to make sense to me but I still rec it to everyone to at least give a read or a listen. It might change your life.

[Iona Stewart · Rating 4 out of 5]

I read this book in Danish since I got hold of it by mistake in this language.

I found the book to be somewhat scientifically formulated and to contain many unexplained abbreviations, or perhaps explained when first introduced but not subsequently, all of which did not make it an easy read.
(So it wasn’t just the Danish.) There was no index, at least not in the Danish edition.

There is so much information in this book, that I will just indicate here those aspects of it that I found most interesting/valuable.

The catastrophic state of health among Americans is due to their atrocious diet – Americans suffer from a critical lack of phytochemicals (obtained from plants) and this has had extensive and serious consequences.

60% of the American diet consists of ready-made foodstuffs. These include foodstuffs containing white flour, added sugar/sweeteners and fats. These foodstuffs are generally filled with additives, colouring agents and preservatives and packed in plastic bags and cardboard containers. More than 25% of calories are derived from animal products, and Americans derive under 10% of their calories from unrefined plant foods such as fruit, beans, nuts, seeds and vegetables. This indication of 10% is misleading, however, since about half the vegetables consumed in the US are products made from potatoes, including chips (French fries) and crisps. The true number is 5%.

Dr. Fuhrman explains to us about macro- and micronutrients, Macronutrients are fats, carbohydrates, protein and water, while micronutrients are vitamins, minerals, phytochemicals and enzymes. Eating habits comprising “superfoods” with their high content of micronutrients are the secret behind excellent health.

There has been an explosive growth of cancer in the modern world as the consumption of ready-made foods and fast food spread both in the U.S. and in developing countries. It is the combination of overweight and malnutrition that is responsible for this life-threatening epidemic in the modern world.

The author’s thesis is that when the body lacks micronutrients from plants, the immune system is weakened, and we become open to various infections and forms of cancer.

Green vegetables contain the most micronutrients that build up the immune system. It is also these that are most strongly involved in prevention of heart disease and cancer.

Green vegetables like cabbage, kale, Brussels sprouts and broccoli together with non-green vegetables like cauliflower are termed “cruciferous” vegetables. These contain isothiocyanates which remove cancerous substances and destroy cancer cells.

Increased consumption of cruciferous vegetables results in a corresponding reduction in breast, lung, prostate, colonic and rectal cancer. A 20% increase in consumption of vegetable foods generally corresponds to a 20% fall in the incidence of cancer, while a 20% increase in consumption of cruciferous vegetables corresponds to a 40% fall in the incidence of cancer!

28 portions of vegetables a week reduces the risk of prostate cancer by 33%, while only 3 portions of cruciferous vegetables a week reduces the risk of prostate cancer by 41%.

One or more portions of cabbage a week reduce/s the incidence of pancreatic cancer by 38%.

Moreover, cruciferous vegetables have an antiviral and antibacterial effect.

Cruciferous vegetables should be chewed well so every cell is crushed. They should preferably be puréed, blended or chopped.

Cruciferous vegetables are the strongest cancer-preventing foods to be found and also contain most micronutrients.

Mushrooms contain a large number of substances that support the immune system by protecting us from viruses and bacteria. They can even be effective against autoimmune illnesses like rheumatoid arthritis and lupus due to their ability to combat inflammation and strengthen the immune system.

Onions and garlic are also invaluable in the prevention of cancer and fortification of the immune system.

In a study to ascertain the connection between onion consumption and cancer incidence, it was shown that among those who frequently ate onions there was:

- a reduction of colonic cancer by 56%
- a reduction of ovarian cancer by 88%
- a reduction in oesophageal cancer by 56%
- a reduction of prostate cancer by 71%
- a reduction in stomach cancer by 50%.

Moreover, eating pomegranates prevents breast, prostate and colonic cancer as well as leukemia and this fruit has many other important health-giving qualities.

All berries also have strong cancer-preventing qualities. They are superfoods. It is also extremely important to eat nuts and seeds, which contain invaluable nutrients.

To summarize, the superfoods stated by the author to provide optimal immunity are as follows:

Kale/green cabbage leaves/mustard greens
Rucola (is that an English word?), watercress
Lettuce and common cabbage
Broccoli and Brussels sprouts
Onions and garlic
Mushrooms
Pomegranates
All types of berries
Seeds (flax, chia, sesame and sunflower).

This book provides a wealth of absolutely essential information, most of which I have not touched upon.

However, I do not agree with the author in everything. For instance, he does not believe in the value of taking Vitamin C supplements. Personally, I have in my youth experienced amazing cures of whooping cough (when I was really ill) and mumps by means of large doses of Vitamin C. My little daughter overcame mumps in 24 hours. I haven’t had the flu for 36 years since beginning to take Vitamin C regularly and only in a moderate dose (2 g.), neither have I had a cold for about 30 years.

Dr. Fuhrman has successfully treated patients with autoimmune disorders by his nutritional advice. A plant-based or vegan diet is often effective against autoimmune disorders. The inclusion of a large amount of green cruciferous vegetables is a key factor.

The book provides a few accounts by patients of Dr. Fuhrman that have healed themselves by adopting his nutritional advice, one of them from lupus.

There is a valuable section on the dangers and inefficacy of vaccinations, including vaccinations against the flu.

At the end of the book you will find some attractive recipes, including “Dr. Fuhrman’s famous cancer-preventing soup”.

I do not concur with the author in his recommendation of use of microwave ovens, and fail to understand how such a health-conscious person can recommend such a dangerous apparatus that deprives food of its life energy.

In conclusion, despite its faults, this is a valuable, informative book that can be life-saving to its readers, if they follow his advice. Read the book!

[Gwen · Rating 1 out of 5]

DNF at 60% done

So many straw-men arguments that fox news is impressed.
He makes suggestions that are downright unethical, and as a doctor he knows better.
for example, he argues that giving a diabetic patient insulin is counter productive and makes it worse, while ignoring the fact that untreated diabetes is very dangerous and leads to permanent damage to the body and even death. Diets help in many ways yes, but a DM patient still needs to be treated in the mean time. In addition, he presents facts in a way that can very easily bring people to the wrong conclusion, as seen with the DM2 diet.

[Nadine · Rating 4 out of 5]

I'm pretty disease free and seldom get sick by my inflammatory markers are up, so I read this. I was a fan for Eat to Live and then it went by the wayside, and I'm trying to motivate myself to go back to a more plant based way of eating, for health and the environment.
So this was a timely reminder. Not a heck of a lot new, but I did find parts interesting particularly the latest research on supplements - seems like folic acid may not be the best in pregnancy for example.

[Johanna Ilen · Rating 3 out of 5]

This is a nutritarian book. It has a lot of familiar components from WFPB diet, with some additions. Mushrooms and pomegranates seem to play a bigger role here 😊. Fuhrman also has a flexitarian approach, which is a difference to WFPB.

Some elements were slightly suspicious such as the anti-vaccination part, but I have no deeper knowledge to judge those facts.

What was annoying (as is often the case with this type of food plans) was that the book seems to claim that if you eat this way, you will never have a flu, a need for antibiotics, an autoimmune disease, cancer, etc. I believe quite strongly in healthy eating and that if people eat this way they will be on average healthier than with the average diet in Western countries. But it’s irresponsible to promise that an individual will not get sick.

[Susan Forsgren · Rating 4 out of 5]

If you are not feeling as good as you would like to, or are tired all the time, or catch every bug that goes around; this is a book well worth digging into.
I have read it twice and am starting it over again. There is too much information for just one time through.

[Irma-The Book&Coffee Addict · Rating 3 out of 5]

3.5 stars
It’s a good book and I recommend to those who are true nutrition nuts. I personally felt like the author had an inclination towards being Anti-Vax, which is something I do not agree with at all. But honestly all of the other tips on superfoods were very entertaining and interesting. Kind of inspires you to make healthier, wholesome choices.