Your immune system is highly efficient in providing multiple defenses as your body’s tissues and cells work together to resist and defend against unwanted bacteria intrusions, infections and diseases.  Eating the right foods will help maintain, and possibly boost, your immune system, and prevent, or help, fight cancer.

Everyone has a different list of the top superfoods, but what most experts and nutritionists agree on is that superfoods must meet at least three of the following criteria:

• provide fiber, vitamins, minerals and other nutrients in abundance, compared to other foods
• are unusually high in antioxidants and phytonutrients
• spark chemical reactions or processes in our bodies
• low in calories
• easy to find and buy

Specific superfoods for immunity include:

• Vitamin A foods
• Vitamin C foods
• Vitamin E foods
• Selenium-rich foods
• Zinc-rich foods
• Potassium-rich foods
• Magnesium-rich foods
• Calcium-rich foods
• Garlic
• Omega-3 fatty acids – fish or flaxseed

Best anti-cancer foods are:

		Apricots	Blueberries
		Broccoli	Brussels sprouts
		Cabbage	Carrots
		Cauliflower	Eggplant
		Fish	flaxseed
		Garlic	Ginger
		Grapefruit	Grapes
		Green beans	Kale
		Lemons	Mangoes
		Oranges	Papayas
		Peaches	Persimmons
		Red onions	Radishes
		Strawberries	Unprocessed soy foods
		Soybeans	Sweet potatoes
		Tangerines	Whole grains – millet, wheat, oat bran
		Almonds	Walnuts

Calcium-rich foods are also good for fighting cancer:

		Broccoli	Perch
		Turnip greens	Tofu
		Cheese – but only low-fat cheeses	Salmon
		Dairy products – only low-fat	Almonds
		Barley	Bran
		Brazil nuts	Brown rice
		Brussels sprouts	Cabbage
		Carrots	Cauliflower
		Coconut	Corn meal
		Egg yolks (no more than1-2 only per week)	Figs
		Hazelnuts ( filberts)	Leafy greens
		Kelp	Lentils
		Millet	Oats
		Prunes	Rye seeds
		Sesame seeds	soymilk
		Watercress	Whole wheat

Selenium-rich foods are good for fighting cancer:

		Asparagus	Garlic
		Mushrooms	Seafood – some fish

Usually, people with cancer have other health issues.  Here are some food strategies to improve:

Immune system and reduce your blood pressure

The National Institutes of Health (NIH) conducted research called “Dietary Approaches to Stop Hypertension (DASH)”, which tested the effects of nutrients in food and how they relate to blood pressure.  This diet included fruits, vegetables, low-fat dairy foods, whole grains, poultry, fish and nuts, as well as reduced amounts of fats, red meats and refined foods.  DASH is a popular diet with many nutritional experts.
 
According to the American Heart Association, a healthy diet includes:

• Eating a variety of whole vegetables and fruits
• Eating colorful fruits and vegetables
• Choosing whole fruits over juices
• At least half your grain intake from whole foods
• Reducing your intake of any beverages and foods with added sugars

Avoid the following foods:

• Red meat
• High-fat dairy
• Any foods with salt, soda, sodium or MSG
• Refined or processed foods
• Toothpaste containing saccharin or baking soda
• Sodas
• Sugar and sugar substitutes
• Fast food
• Peanuts

If you are just trying to boost your immune system:

Eat the following zinc-rich foods:

		Lentils	Oatmeal
		Yogurt (low-fat to no-fat only)	Whole wheat bread
		Lima beans	Turkey
		Baked potato	Low-fat milk
		Crab	Pork (rarely)
		Salmon (often)	Clams
		Lobster	Peas
		Beef (rarely)	Lamb (rarely)
		Brown rice	Cremini mushrooms

Eat the following potassium-rich foods:

		Honeydew, cantaloupe, or watermelon	Apricots
		Prunes	Bananas
		Lean veal	Pumpkin
		Lima beans	Spinach
		Sardines	Cod – not processed
		Milk – low-fat	Stewed tomatoes
		Peas	Orange juice
		Sweet potatoes	Flounder
		Peaches	Green beans
		Squash – winter is best	Potatoes
		Yogurt – low-fat

Eat the following magnesium-rich foods:

		Beans and legumes	Okra
		Broccoli	Oysters
		Spinach	Chard
		Tofu	Croaker
		Scallops	Whole grains
		Mackerel	Nuts & Seeds

Eat the following vitamin A-rich foods:

		Apricots	Broccoli
		Collard greens	Chard
		Mustard greens	Beet greens
		Kale	Bok choy
		Cantaloupe	Mango
		Peaches	Spinach
		Carrots	Sweet potato
		Red Bell pepper	Brussels sprouts
		Peas	Tomato
		Romaine lettuce	Parsley
		Watermelon	Acorn squash
		Papaya	Some cold cereals

Eat the following vitamin B-rich foods:

Cremini mushrooms

Red bell peppers

Eat the following vitamin C-rich foods:

		Cabbage	Broccoli
		Collard greens	Cantaloupe
		Mustard greens	Beet greens
		Turnip Greens	Bok choy
		Grapefruit	Mango
		Peaches	Spinach
		Carrots	Sweet potato
		Green beans	Brussels sprouts
		Peas	Tomato
		Romaine lettuce	Parsley
		Pineapple	Strawberries
		Raspberries	Blackberries
		Blueberries	Orange
		Tangerine	Sour cherries
		Rhubarb	Kale
		Red, yellow and green peppers	Beets

Eat the following vitamin E-rich foods:

		Broccoli	Kiwi
		Turnip greens	Spinach
		Mango	Avocado
		Wheat germ	Whole grain bread

If you have diabetes or any diabetic symptoms and you want to improve your immune system, add chromium-rich foods to your diet:

		Asparagus	Celery
		Currants	Chocolate
		Dandelion	Garlic
		Onion	Kiwi
		Mangos

Other good foods to help lower your blood pressure:

		Romaine lettuce	Onions
		Tomatoes	Potatoes
		Oysters	Liver

Eat fruits and vegetables that help balance sugar:

		Apples	Pumpkin
		Onions	Leeks
		Garlic	Berries
		Cabbages	Dandelions
		Artichokes	Carrots

Eat low-glycemic fruits and vegetables (partial list):

		Apples	Artichokes
		Asparagus	Avocado
		Broccoli	Cauliflower
		Celery	Cucumber
		Eggplant	Lettuce
		Summer squash	Zucchini
		Tomatoes	Cherries
		Grapefruit	Peach
		Peanuts	Peppers
		Pear	Spinach

Overall superfoods to eat as part of a balanced diet for optimum health include:

• Berries – blueberries, blackberries, cranberries, boysenberries, elderberries, raspberries and goji berries
• Pomegranate – drink 8 ounces per day (or at least a few times per week)
• Tropical fruits – mango, pineapple, passion fruit and papaya
• Sea vegetables – Dulse, hijiki, kelp, kombu, nori and wakame
• Teas &infusions – White, green, black, rooibos andYerba Mate
• Green foods – Spirulina, chlorella, blue green algae
• Green leafy veggies – Chard, spinach, collard greens, turnip, beet and mustard greens 
• Cruciferous veggies – Broccoli, cauliflower, Brussels sprout and cabbage
• Grasses sprouts – Barley,wheat, oat, alfalfa and radish
• Walnuts almonds – eat a handful every day
• Fish – fatty, cold-water fish like salmon, sardine and herring