"Let food be thy medicine and medicine be thy food."

What are the best foods to eat to boost your immune system? And is it true that many overweight people are actually profoundly malnourished due to eating so many empty calories and therefore have compromised immune systems? What is a super food?

su•per adj   food n

  1. food that is readily available
  2. provides nutrients known to enhance longevity
  3. has health benefits backed by scientific studies

The Top Ten Super Foods In Descending Order of Importance

Macadamia Nuts

TEN: Raw macadamia nuts contain a wide variety of nutrients including high amounts of vitamin B1, magnesium, manganese and monounsaturated fat


NINE: Fermented vegetables can provide a robust dose of beneficial bacteria – probiotics – that are critically important for optimal physical and mental health. Additionally, fermented foods are very potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals, including some pesticides

Bone Broth

EIGHT: Bone broth. Simmering leftover bones over low heat for an entire day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The "skin" that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth


SEVEN: Coconut oil. 50 percent of the fat content in coconut oil is a fat called lauric acid that your body converts into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Coconut oil produces a host of health benefits, including stimulating your metabolism and your immune system


SIX: Avocado: Besides being rich in potassium (twice as much as that of a banana), avocados are a great source of healthful monounsaturated fat, which is easily burned for energy


FIVE: Berries. The pigments that give berries their beautiful blue and red hues contain phytochemicals and flavonoids. Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries is good for your immune system. Blueberries and raspberries also contain lutein that is important for healthy vision


FOUR: Spinach. Low in calories and high in vitamins, spinach is one of the most nutrient dense foods in existence. One cup of spinach contains far more than the daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is an excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories


THREE: Broccoli. Broccoli's nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn't equal that of a glass of milk, broccoli is an important calcium source for those who don't consume dairy products


TWO: Wild caught salmon is high in omega-3s, an essential fatty acid that reduces inflammation, lowers blood sugar and reduces the risk of cardiovascular disease

So What Is Number One?

First let’s discuss some so called super foods that really should be avoided…

Beans. The primary concern with beans is that they are relatively high in carbohydrates and are loaded with lectins that may be incompatible with many people. They are also high in phytic acid that is a potent mineral chelator. If you are going to use beans they need to be soaked for 24 hours or longer and frequently change the water

Low-fat yogurt: Low-fat yogurt is typically loaded with added fructose. To reap the benefits that real yoghurt can provide, opt for homemade fermented yoghurt, using full fat organic milk – not low fat or skim – to offset the milk sugars

Soy: Genetically engineered soy poses health hazards and it is recommended to use traditionally fermented organic soy products

Dried fruits: While whole fruits are excellent sources of nutrients and antioxidants they also tend to be high in fructose, and dried fruits even more so. If you have type two diabetes, are pre-diabetic, obese, hypertensive, or have symptoms of heart disease, you're better off avoiding dried fruits until your weight and insulin levels have normalized

The Number One Super Food is…


green teaGreen tea has once again demonstrated why it deserves being ranked number one as a super food. Studies have indicated that green tea may be helpful in preventing dementia, high blood lipid, arteriosclerosis, cerebral thrombus and pain and inflammation related to rheumatoid arthritis. A study published in the journal of Molecular Nutrition & Food Research raises the possibility that green tea might help control blood sugar spikes associated with starchy foods when consumed simultaneously. Green tea has repeatedly been shown to have a beneficial impact on weight by improving fat burning and metabolism. A couple of the proposed mechanisms for this effect include the activation of hepatic lipid catabolism, which involves the release of energy resulting in the breakdown of complex materials, and increased levels of fat oxidation and thermogenesis, where your body burns fuel such as fat to create heat.