Smart Immunity

Harness the Healing Power of Food for

Optimal Health and Resilience
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A massive body of evidence tells us that
our diet and lifestyle choices can influence
how our bodies respond to illness. There’s
never been a better time to put the power of
healthy food choices into action.

Immune System 101

Your immune system is your body’s network
of organs, tissues, and cells that work
together to keep you healthy by fighting
off harmful bacteria, viruses, parasites, and
fungi. It acts as a barrier between your body
and the things that can make you sick.
Your immune system can become
compromised by dietary, environmental,
and lifestyle factors. And a compromised
immune system can lead to frequent illness
— and more suffering whenever illness
strikes.
Your complex and amazing defense system
contains two main parts. First, you have
mucous membranes found in places like
your nose, eyes, and mouth — which use
white blood cells to fight infections before
they can get inside you. Second, you have
T cells and B cells, which work together to
create antibodies that fight off invaders and
then destroy infected cells throughout your
body.
Your bone marrow and spleen also play
key roles, making white blood cells that
fight infections. And your lymphatic system
transports lymph (a fluid containing white
blood cells) throughout your body.
Altogether, your immune system functions
as an amazing team, working to keep you
healthy, safe, and alive.

3
How Does Food Affect
Your Immune System?
It’s difficult to overstate how important
nutrition is in promoting a healthy immune
system. You need a diverse group of
phytochemicals (the bioactive chemical
compounds in plants) to create a strong
barrier against pathogens that would
otherwise make you ill. Because immunity
typically declines as you age, it becomes
especially important to eat more immune-
supporting foods as you get older. Plus,
there is considerable evidence that the
immune systems of people who eat healthful
diets abundant with fruits and vegetables
do not decline nearly as rapidly with age.
Many studies have shown that nutrient
deficiencies cause impaired immune
function in the elderly. Even in people as
young as 35 years old, poor nutrition wreaks
havoc on the immune response.
But there’s good news, too! When elderly
people eat at least five servings per day of
fruits and vegetables, they have improved
antibody response to stress.
Making healthy food choices is like
recruiting a microscopic army of nutrients
which are all trained to help your body fight
off germs.
So, what foods should you be eating to get
the nutrients you need and stay healthy?
G-BOMBS to the Rescue
Some of the healthiest foods for you and
your immune health are what’s called
G-BOMBS, a fun acronym developed by
Food Revolution Summit speaker, Joel
Fuhrman, MD. It stands for Greens, Beans,
Onions, Mushrooms, Berries, and Seeds.
G-BOMBS are full of critical nutrients to help
your body fight off illness.
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Greens
Greens, such as spinach, kale, mustard
greens, collard greens, broccoli, bok choy,
and Brussels sprouts, are packed with the
phytonutrients your immune system needs
for optimal function. Green vegetables are
rich in folate, calcium, and antioxidants like
lutein and zeaxanthin. Folate is especially
important for producing antibodies that
work to destroy antigens that can
make you sick. You can blend
green veggies into smoothies,
saute them, use them as
a base for colorful
salads, chop and
mix them into
pasta dishes, or
roast them.
Beans
Beans, peas, and lentils are full of fiber and
resistant starch (carbohydrates not broken
down through digestion). The compounds in
beans and other legumes can help enhance
your gut microbiome, which is important
because much of your immunity begins with
the health of your digestive system. You can
add beans, peas, and lentils to just about
any dish, like spaghetti,
on top of salads or
pizzas, or in
stews and
soups.
Onions
Onions, which
are part of the
Allium ffamily of vegetables along
with shallots, scallions, leeks, garlic, and
chives, are full of organosulfur compounds.
These compounds have known benefits
for immunity and are released when
alliums are crushed or chopped. Onions
contain quercetin, a compound that may
have particularly powerful bacteria-fighting
abilities, as well as prebiotic fiber that feeds
only the beneficial bacteria in our large
intestine. Onions and garlic make great
kitchen staples because you can use them
in so many ways. You might enjoy sauteeing
them and adding them to soups, stir-fries,
burritos, and homemade sauces.
Mushrooms
Mushrooms, including
the commonly
consumed varieties
like white, crimini,
and Portobello, have been
studied for their immune-modulating
and enhancing abilities. There’s so much
evidence that mushrooms aare good for
your immune system that they’ve even
been studied as a potential treatment
for cancer. Additionally, mushrooms may
increase an important immune-balancing
compound called secretory IgA. To be on
the safe side, it’s always a good idea to cook
mushrooms before eating them to reduce a
potentially carcinogenic compound called
agaritine. Cooked mushrooms are great
on warm sandwiches, in noodle dishes,
on salads, in soups, and on pizza. They
can even serve as a base for plant-based
burgers!
5
Berries
Berries of all kinds — including strawberries,
raspberries, blackberries, and blueberries
— are high in phytochemicals and vitamins
that may help keep the immune system
functioning at its best. The main antioxidant
compound in blueberries is called
pterostilbene, which has been studied for
its ability to lower inflammation and fight
disease. Berries are delicious eaten raw, but
you can also blend them into
smoothies, mix them into
oatmeal or yogurt, make
them into a homemade
chia jam, or toss them
into salads.
Seeds
Seeds and nuts, like chia, flax, walnuts, and
almonds, are rich in disease-preventing
nutrients like fiber, healthy omega-3 fats,
and micronutrients like vitamin E, iron,
zinc, and calcium. Zinc — especially high in
pumpkin seeds, sesame seeds, and hemp
seeds — is a particularly potent nutrient
that supports immunity, so much so that it’s
called “a gatekeeper of immune function.”
Nuts and seeds are a perfect afternoon
snack and go well in homemade
trail mix. You can blend them to
make your own nut and seed
butters and “cheezes,” or toss
them into salads, stir-fries, and
smoothies.
Other Immune-
Supporting Foods
Stay healthy with a few other antioxidant-
rich foods that strengthen immunity,
including:
Beets: Beets are high in nitrates, which
become nitric oxide in the body and open
up your blood vessels, improving circulation
and lowering heart rate. They also contain
betalains, which can reduce inflammation, as
well as fiber, an important nutrient to prevent
a number of diseases.
Dragon Fruit: Dragon fruit is a good source
of fiber and prebiotics, which are beneficial
to gut health. They also contain antioxidants,
like vitamin C, which enhance immunity.
And they include heart-healthy compounds
called flavonoids, like betalains.
Purple Veggies: Purple vegetables like
purple cauliflower, purple carrots, red onion,
eggplant, and purple cabbage, are loaded
with antioxidants called anthocyanins, which
give them their coloring and heal your
cells from damage. Anthocyanins may help
prevent cancer, promote heart health, and
boost your memory.
Zucchini: Zucchini contains compounds
that can improve digestion, slow the effects
of aging, lower blood sugar, promote heart
health, and protect your body against
oxidative damage that can lead to disease.
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COVID Connection
There’s a lot we still don’t know about
COVID-19. But here’s one thing we do know:
People who are obese, have hypertension,
cardiovascular disease, or diabetes fare far
worse if they become infected. They are
much more likely to be hospitalized. And
they are far more likely to die.
While a number of different factors
contribute to the development of major
chronic diseases and developing severe
cases of COVID-19, perhaps the most
powerful is nutrition. There’s a reason
many of these COVID-19 comorbidities are
referred to as “lifestyle diseases.” Eating a
nutrient-poor diet is known to contribute
to a higher risk for chronic conditions like
heart disease, cancer, type 2 diabetes,
and obesity. Chronic diseases make your
body work harder and bring about a
The Nutrition-
higher susceptibility to health problems
— and make COVID-19 significantly more
dangerous.
Studies clearly show the see-saw
relationship between plant-based eating
and disease: The more fruits and vegetables
you consume daily, the lower your risk of
the chronic diseases that make COVID-19
far more dangerous. When researchers from
Imperial College, London, analyzed data
from 95 studies encompassing over two
million subjects, they determined that up
to 10 servings a day of fruits or vegetables
provides the maximum protection from
chronic disease and premature death.
Meanwhile, USDA food consumption
surveys find that the average American
consumes less than three servings a day of
fruits and vegetables.
7
Your Body Needs the
Right Kind of Fuel
Think about how you fuel your car. If you don’t
give your car enough gas — or the right kind
of gas — it doesn’t run well, if at all. Imagine
if owners of cars with diesel engines used
gasoline just because it was more convenient.
Do you know what would happen? I didn’t,
but I looked into it and discovered that it
would cause serious engine damage because
gasoline is a solvent and diesel fuel is a
lubricant. Using the wrong kind of fuel would
destroy the fuel system, cause shock wave
damage to sensitive parts of the engine, and
produce clouds of black smoke belching from
the exhaust pipe.

Now think about it. Food is the daily fuel for

your body. Are you feeding it well? Or are you
setting it up to be susceptible to disease? Are
you nourishing your cells, organs, and bodily
systems, or corroding and stressing them to
the breaking point?

Metabolic syndrome, largely fueled by poor

nutrition, impairs the immune system and is
a critical underlying factor for heart disease,
type 2 diabetes, and obesity-related cancers.
This is a perfect storm for whole-body
inflammation to thrive.

In February 2021, a study published

in the Journal of the American Heart
Association found that almost ⅔ of COVID-19
hospitalizations were attributable to four
pre-existing cardiometabolic conditions:
obesity, diabetes, hypertension, and
cardiovascular disease. Dariush Mozaffarian,
MD, a cardiologist and Dean of the Friedman
School of Nutrition Science and Policy at
Tufts University in Boston, was one of the
lead authors of the study. “It’s a sad fact,”

8
he said when the study was published,
“that this disease has been around for a
whole year with millions dead and tens of
millions hospitalized worldwide, and we
haven’t addressed one of the major ways
of preventing such severe outcomes…
If individuals exercised a little more, and
ate a bit more healthfully, we would see
improvements in diabetes and hypertension
in just a few weeks. We should be shouting
this from the rooftops…”
We agree.
Problematic Foods
Why would eating more healthfully make so
much difference? The standard American
diet is full of foods and food-like products
that increase the risk of and perpetuate
chronic disease, inflammation, and oxidative
stress. Some of the worst offenders contain
excessive amounts of saturated fat and
omega 6-rich oils, refined carbohydrates,
sodium, and factory-farmed animal products.
For example, the standard American diet
(SAD indeed!) is filled with these kinds of
pro-inflammatory foods:
• Fast food (burgers, fries, chicken
nuggets, milkshakes, etc.)
• Ultra-processed foods (potato chips,
cookies, packaged baked goods,
frozen dinners, etc.)
• Meat, especially processed meats
(cold cuts, sausage, hot dogs, etc.)
• Dairy products (milk, ice cream,
cheese, etc.)
• Sugar-sweetened beverages (soda,
energy drinks, etc.)
• Alcohol, especially when consumed in
excess
In addition to minimizing or avoiding the
foods above, the World Health Organization
emphasizes the importance of drinking
an abundance of water to stay hydrated,
switching to healthier fat sources, eating
out less, and eating more fresh and
unprocessed foods.
9
Foods That May Help
With COVID-19 Outcomes
While there is no single food or natural
remedy that has been clinically proven to
prevent COVID-19 infections, that doesn’t
mean there aren’t some that can help.
In fact, there are many foods that are
already known to strengthen the immune
system and fight disease. A number of these
are currently being studied for their ability
to reduce the incidence and severity of
COVID-19 infections.
Plant-based foods, including fruits,
vegetables, whole grains, beans, nuts, and
seeds, have been shown to reduce the
risk of the very chronic diseases that are
so closely associated with poor COVID-19
outcomes.
Specifically, researchers are looking into
compounds unique to these plant-based
foods that may have specific benefits
against COVID-19:
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• Ginger: Some research has found that
several compounds found in ginger
bind strongly to a COVID-19 enzyme in
a way that may inhibit the virus. While
that may seem surprising, most antiviral
drugs contain raw materials derived
from medicinal plants like ginger that are
essential to their effectiveness.
• Turmeric: The primary active compound
in turmeric, curcumin, has been shown to
have potent binding capacity to the main
COVID-19 enzyme and may be useful
in pharmaceutical developments for
the virus. Curcumin acts as a protease
inhibitor, preventing the virus from
replicating, in addition to potentially
helping prevent its entrance in the first
place. Curcumin also has powerful and
well-documented anti-inflammatory
properties. The power of curcumin is so
strong that multiple clinical trials have
already tested its impact on COVID-19
infections and a systematic review
found that curcumin supplementation
is an effective treatment for improving
COVID-19 outcomes.
• Onions and garlic: These foods contain
a compound called allicin, which has also
shown antiviral activity. Allicin appears
to boost immune cells and repress pro-
inflammatory cytokines and whole-body
inflammation, which could help prevent
and reduce the severity of COVID-19
infections. Existing research shows
that allicin-containing supplements can
prevent severe attacks from the common
cold virus. And so far, one study has
shown that treatment with allicin could
accelerate healing and relieve symptoms
of COVID-19. While more research for
COVID-19 is needed, onions and garlic
provide a host of known health benefits,
so there’s no need to wait for scientific
certainty to add them to your diet now.
At the very least, it will help you enforce
social distancing!
• Citrus fruits: Citrus fruits, like oranges,
lemons, limes, and grapefruit, contain
high amounts of vitamin C, a known
immune-enhancing antioxidant. They’re
also rich in hesperidin, a flavonoid shown
to bind to key proteins of the COVID-19
virus and potentially block infection.
Clinical trials In vitro studies using
hesperidin to fight COVID-19 infections
have shown promise as potentially
binding to viral spike proteins.
• Cruciferous vegetables: The profound
health benefits of cruciferous veggies,
like broccoli, kale, and cauliflower, are
attributed in part to their sulforaphane
content. Sulforaphane is a sulfur-
rich compound that helps reduce
inflammation and facilitate repair in the
body. It can activate a compound called
NRF2 that can be employed against the
COVID-19 virus. Cruciferous veggies
also contain an antioxidant called
glutathione, which has been studied as
a way to block cytokine storm syndrome
and respiratory distress in patients
with COVID-19 pneumonia. For more
on the extraordinary health benefits of
sulforaphane, click here.
While there aren’t yet enough studies to
definitively prove the impact of specific
foods on COVID-19 infection, the benefits
of these foods to your overall health are
already well documented.
Ginger, turmeric, onions, garlic, and
cruciferous vegetables can all make a major
contribution to your health.
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When it comes to immunity, Vitamin D is an
essential nutrient. A study published in the
British Medical Journal in 2017 showed how
people who had optimal vitamin D levels
and who took vitamin D during the winter
had lower rates of flu than people who
received flu vaccines.
Studies have shown that people with vitamin
D deficiency are 11 times more likely to get
a cold or flu — while supplementing with
vitamin D can reduce colds and flu by up to
42%.
While vitamin D — or “the sunshine vitamin”
— is naturally made by your skin when
exposed to direct ultraviolet light, most of
us don’t experience enough direct sunlight
year-round. In fact, one reason sickness,
colds, and flu cases spike in winter is that
during the winter months, most of us have
less sun exposure and, correspondingly,
lower vitamin D levels.
Not only is vitamin D a key player in
everyday immunity, but there’s also a strong
correlation between low vitamin D levels
and higher rates of COVID-19 risk and
Vitamin D for
Immune Support
mortality. In one study, hospitalized patients
with COVID-19 who were given vitamin D
saw reduced severity in their condition.
Many clinical trials have examined, and
continue to examine this relationship
and best practices for using vitamin D for
COVID-19 prevention and treatment.
It’s a good idea to get your vitamin D levels
tested using the 25-hydroxy vitamin D test.
This is something almost any doctor can
prescribe. You can also order a home test
kit, such as this one, which might or might
not be as reliable, but which adds a great
deal of convenience.
Many health experts suggest that a healthy
blood level of vitamin D is between 30 and
50 nanograms per milliliter — and ideally
closer to 50. A daily dose of 2,000 IUs of
vitamin D3 could make a huge difference,
especially for people who don’t get a 20-
30 minute daily dose of direct sunlight.
Some find that 5,000 or even 10,000 IUs
is the right amount to get to optimal blood
levels. But remember that you can also get
too much vitamin D, so supplementing with
12
high levels is potentially ill-advised unless
you are also testing to ensure you are in a
healthy range.
You can also try a simple self-test for
potential vitamin D deficiency at home. To
do this, press your thumb into your sternum
with medium pressure. Be sure not to press
too hard, as to not damage your breastbone.
If this medium pressure is painful or causes
discomfort, you may have a vitamin D
deficiency. If this is the case, you have even
more reason to consider checking your
blood levels or to simply take a modest daily
supplemental dose.
More Specific
Nutrients Being
Studied in Relation
to COVID-19
In addition to vitamin D, there are several
more specific nutrients that are being
studied for their potential to help prevent
and treat severe COVID-19 outcomes. At
a minimum, getting the recommended
daily allowance (RDA) for these nutrients is
thought to have a role in supporting immune
function. And in some cases, taking more
may have therapeutic benefits, too.
• Omega-3 fatty acids: Found in fish and
algae, as well as chia and flaxseeds,
omega-3s (EPA and DHA) may help
reduce inflammatory markers and boost
immunity. They increase the function of
neutrophils, which are the body’s first
responders to infection. They may also
help prevent heart-related complications
from severe COVID-19 infections. Several
studies show the effectiveness of both
EPA and DHA as well as intravenous
omega-3 supplementation aimed at
resolving cytokine storms or severe
overreactions of the immune system
to COVID-19 infections, which can be
deadly if unchecked.
• Vitamin C: An essential vitamin and
well-known antioxidant, vitamin C is
highly concentrated not just in citrus
fruits, but in many fruits and vegetables,
including bell peppers and broccoli. As
it reduces inflammation and oxidative
stress, vitamin C has been spotlighted
for its potential to alleviate COVID-19
complications. Both injections and oral
vitamin C have been associated with
improved outcomes and recovery from
the infection. For more on the immune
system benefits of vitamin C, click here.
• Vitamin E: Vitamin E is found naturally
in nuts and seeds and is known to
have immune-enhancing effects. Low
levels of vitamin E have been observed
in pregnant women with COVID-19, in
conjunction with more oxidative stress
and worsened perinatal outcomes,
suggesting the importance of this vitamin
in combating the infection.
• Zinc: Zinc, found in some animal
products and in plant-based foods like
beans, peas, lentils, nuts, seeds, and
whole grains, is often supplemented
to help reduce the duration of the
common cold due to its role in boosting
immunity. Studies suggest it may
work as a prophylactic or adjunct
therapy for COVID-19. Data shows that
many COVID-19 patients have zinc
deficiency and that this is associated
with prolonged hospital stays, more
complications, and increased mortality.
13
• Vitamin A: Vitamin A (retinol, or retinoic
acid) is found in mango, watermelon,
cantaloupe, sweet potato, carrots, and
raw spinach. Researchers have noted
that when COVID-19 patients experience
a cytokine storm (one of the primary
factors in COVID-19 deaths), they often
have low levels of vitamin A in their
blood. Megadoses of vitamin A are being
considered as a potential way to support
a healthier and more balanced immune
response.
• Selenium: Brazil nuts are among the
best sources of selenium (just one nut
can meet your daily needs!), an important
mineral and antioxidant for your immune
system. One study found that selenium
status was significantly higher in samples
from surviving COVID-19 patients
compared with non-survivors, suggesting
that selenium may have an important
part to play in reducing the severity of
COVID-19’s impact.
• Melatonin: Some studies have found
that people taking melatonin have
significantly lower odds of developing
COVID-19, and are far less likely to
die of it. In October 2020, a study at
Columbia University found that intubated
patients had better rates of survival if
they received melatonin. When then-
President Trump was flown to Walter
Reed Medical Center for COVID-19
treatment, his doctors prescribed — in
addition to other experimental therapies
— melatonin.
Again, research on these individual nutrients
is ongoing. But based on what we know
now, it seems like a good idea to get plenty
of these nutrients in your diet, and to
consider supplementation if necessary.
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Immune-Optimizing Recipes
You can support your immune system while indulging in plant-based goodness. Choose from
a satisfying vitamin A and fiber-packed breakfast with the Pumpkin Baked Oatmeal; or, a dish
rich in immune-supporting minerals that can be enjoyed by the whole family with the Pineapple
Rice; or, a flavorful dressing that packs a lot of nutrient power with the Ginger Turmeric
Dressing. Here’s to whole plant foods for health!

Pumpkin Baked Oatmeal

The antioxidant vitamin A is crucial to immune health. Beta-
carotene is the plant form of vitamin A, which our bodies
convert to its active form. Can you guess what’s high in beta-
carotene? If you’re thinking about pumpkin, you’re right! Beta-
carotene is also what gives pumpkin its beautiful color. In
addition to the nutrient-dense squash, oatmeal is also packed
with minerals like selenium and is especially high in fiber,
which contributes to a healthy gut, where almost 70% of the
immune system lives. Add some chia seeds or walnuts for an
omega-3 fatty acid boost!

Pineapple Rice
Pineapple Rice is so simple to make that it might be hard to
imagine it’s actually packed with immune-supporting nutrition!
Brown rice offers fiber and selenium; red peppers are packed
with vitamin C; carrots bring the beta-carotene; onions provide
prebiotic fiber; and peas and tofu are great sources of plant-
powered protein. Add some leafy greens, and you have
yourself a completely nourishing (and tasty!) meal.

Ginger Turmeric Dressing

Ginger and turmeric are powerhouses in the world of immune-
supporting spices. They both have compounds specific only to
them (gingerol and curcumin, respectively) that play a part in
many health remedies. Tahini, which serves as the fat base in
place of oil, provides selenium and zinc, two minerals essential
for a robust immune system. Make a batch early in the week,

15
The Power of
Your Plate
The modern industrialized diet is rich in
calories and poor in nutrients. And the
modern American diet, in particular, is
based around sugar, refined carbohydrates,
and other processed foods, while also
deriving 34% of calories from fat, namely
factory farmed meat, dairy, and eggs.
Meanwhile, around 90% of Americans
aren’t getting the recommended amount
of fruits and vegetables.
Tens of thousands of studies published
in peer-reviewed medical journals make
it clear that we need to eat more fruits,
vegetables, and other whole plant foods
and less highly processed and animal-
based foods.
If you eat the standard American diet, or
anything akin to it, then chances are you’re
at risk for, or already have, one of the
underlying conditions that could make you
more susceptible to complications from
COVID-19. But the good news is, there are
choices you can make now that will slash
your risk of chronic disease. And in the time
of COVID-19, they’re more important than
ever before.
We all want an immune system that can
deal with real threats without overreacting.
And a healthy diet, full of all the compounds
your immune system needs to function
well, can make a world of difference. This
approach to health can save lives during a
pandemic, and well beyond.
16
Watch the Food Revolution Summit Docuseries
We are John and
Ocean Robbins,
a father and
son team that
founded Food
Revolution
Network to
empower YOU
with cutting
edge, must-have
information about
the most critical diet and health issues of
our times.
We want a health industry that acts like
food matters. We want a food industry
that acts like health matters. And we want
government policy that looks out for the
well-being of we, the people.
Most of all, we want you to be informed,
so you can make healthy choices for
yourself, your loved ones, and your
planet.
That’s why we’re so excited to bring you
the Food Revolution Summit Docuseries,
for FREE—and without having to leave
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Over the span of eight riveting episodes,
you’ll discover the world’s most powerful
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stand for a healthy planet, simply with the
food we eat.
We’ll personally interview 45 of the world’s
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with a new episode released each day
Click here to learn more about the Summit
during the summit. These visionaries have
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Between every episode, Ocean Robbins
shares top tips and takeaways, answers
live questions, and gives away special
prizes.
Here’s what’s in it for you. You’ll get...
• Eye-opening tips from modern-day
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are healthy and which contribute to
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longevity.
• Inspiration, ideas, motivation, and a
new understanding of how food can
transform energy, sleep, mental health,
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When voices are rising up everywhere to
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it’s never been more important to roll up
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heard.
Please join us and invite your friends and
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