Eat more G-BOMBS

G-BOMBS to the Rescue Some of the healthiest foods for you and your immunity are expressed in an acronym called G-BOMBS, developed by Joel Fuhrman, MD. 

It stands for 

Greens

Beans

Onions

Mushrooms

Berries

Seeds

G-BOMBS are full of critical nutrients to help your body fight off illness.  These are the foods with the most powerful anti-cancer and anti-fat storage effects.  Those dual effects cannot be separated because the foods that protect against fat storage also protect against the growth of any abnormal tissue, such as a tumor.

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 in the oven.

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 especially important since 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 in spaghetti, on top of salads or pizzas, or in stews and soups.

Onions, which are part of the Allium family of vegetables along with shallots, scallions, leeks, garlic, and chives, are a rich source 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 sauté them or enjoy by adding them to soups, stir-fries, burritos, or homemade sauces.

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 are 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. 

Note that you should only eat cooked mushrooms 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!

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 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.

Honorable Mention Immune Supporting Foods 

Stay healthy with a few other antioxidant rich foods that strengthen immunity, including: 

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 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 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 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.

Are you ready to get to preparing & cooking up new dishes?

Share a photo of your finished creations on social media using #CocktailDiet or tag me!



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