Super Immunity: What Dr. Fuhrman Has To Say!

Written by Dr. Pramod Mane on Tue, 01 August 2023


We are living in an era of rapid advancement in science and technology. The field of medicine has advanced to such a great extent, that we should be able to live a much better life than our ancestors. But is this possible in reality?

The world is on the brink of a big medical problem- an epidemic of non-communicable diseases. Thanks to our modern lifestyle, more and more people are affected by hypertension, heart disorders, diabetes, and cancer. Even minor bacterial infections like cold, flu, and sinusitis tend to linger a quite deal longer these days.

In his book, Super Immunity, Dr. Fuhrman further describes, how to develop the body's immunity to work at its full potential. In this age of rapid developments, we can make dietary choices for a better healthy lifestyle. We can develop our immunity to such an extent that we will be resistant to all virus-related illnesses or can bounce back within a short time of contacting them.

Here are some snippets from the book.

Phytochemicals: The gen-next vitamins

Dr. Fuhrman dedicates an entire chapter to describing the benefits of phytochemicals present in the plants. Plant-based foods are rich in these substances. Scientists have discovered the nutritional benefits of phytochemicals and found that they help to increase our immunity. These nutrients are not found in processed foods or animal products. Phytochemicals play the protective role not covered by vitamins and minerals.

If we acknowledge the role of these nutrients, we should consume a combination of foods enough to build the first line of defense against virus attacks.

Modern medicines are feeding us with chemicals and a false perception

Many diseases in today's time are consequences of improper nutrition and faulty lifestyle. The diseases such as hypertension, heart diseases, arthritis, diabetes, and cancer can be easily prevented by adopting a healthy lifestyle and strict dietary measures, however, instead modern medicine has put efforts into finding the cure for these diseases. He also emphasizes that even though a simple self-limiting disease like common flu can be cured with adequate rest and home remedies, millions of rupees are invested in developing flu shots.

That requires a visit to the doctor

  • Rapid breathing
  • Breathing with grunting or wheezing sounds
  • Labored breathing (in a child, with rib muscles retracting)
  • Abdominal pain (more common in children)
  • Changes in behavior or mental statuses, such as disorientation or lack of alertness
    Persistent diarrhea or vomiting (more common with children), especially if unable to hold down sufficient fluids
  • Persistent fever above 103 degrees for three days

Superfoods for super immunity!

Certain plant foods contain significant amounts of substances that enhance human immune function and defenses against acute illness and chronic disease. To emphasize this point, Dr. Fuhrman describes the experiences of his patients, their war with late stages of cancer, and how dietary changes helped them to build immunity against the cancer cells helping their bodies to defend against the toxins and eventually emerge as a winner.

Fever is a positive sign that the body is fighting the infection

Fever is a good thing when we have viral illnesses, as well as all infections because it increases the ability of the white blood cells to stop and kill viruses and virus-infected cells. Antibiotics and fever suppressants do more harm than good. Simple measures like drinking warm fluids, adequate rest and eating a balanced diet will help to overcome many febrile illnesses.

Nutritional goals

  • Eat a large salad every day.
  • Eat at least a half-cup serving of beans/legumes in soup, salad, or another dish once daily.
  • Eat at least three fresh fruits a day, especially berries, pomegranate seeds, cherries, plums, oranges.
  • Eat at least one ounce of raw nuts and seeds a day.
  • Eat at least one large (double-size) serving of green vegetables daily, either raw, steamed or in soups or stews.

Avoid these five deadliest foods:

  • Barbecued meat, processed meat, and commercial red meat
  • Fried foods
  • Full-fat dairy (cheese, ice cream, butter, whole milk) and trans fats (margarine)
  • Soft drinks, sugar, and artificial sweeteners

Top ten superfoods as per Dr. Fuhrman:

  • Collard greens
  • Mustard greens
  • Turnip greens
  • Kale
  • Watercress
  • Brussels sprouts
  • Bok choy
  • Spinach
  • Arugula
  • Cabbage
  • Broccoli
  • Cauliflower

A plant-based diet is the best

Dr. Fuhrman advocates a plant-based diet over animal products and supports the same with evidence from numerous studies and his own experience of treating his patients. Other important topics covered in the book are the role of antioxidants, probiotics, soy and omega 3 fatty acids. Lastly, the book also enlists recipes of yummy foods which one can include in their daily diet.

So if you are wondering how to develop a strong immunity and how to prevent illness and embrace wellness, this book is a must-read. Not only does it clear many doubts regarding nutrition but also guides us about positive changes we need to adapt to enjoy a healthy life.


Dr. Pramod Mane

A Doctor of Medicine (MD) in Pharmacology., currently based in Mumbai, India, Dr Pramod Mane, comes with an experience of more than 20 years of working in Medical Affairs in the Pharmaceuticals & Nutraceutical Industry. Director of Medical Services at Mega Lifesciences since 2008, Dr Mane has been associated with several MNCS in the areas of Medical Affairs, Medical Services, Medico-marketing, Pharmacovigilance & Clinical trials in his illustrious career.

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  1. SUPER IMMUNITY: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free Joel Fuhrman, M.D

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Aug, 01 2023

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Dr. Pramod Mane