Foods to Boost Your Immune System and Fortify You Everyday

1. Foods to Boost Your Immune System and Fortify You Everyday Debra DeMille, MS, RD, LDN Nutrition Counselor Joan Karnell Cancer Center Pennsylvania Hospital Penn Medicine

2. Goals of this workshop: • Enhance understanding of the immune system. • Identify aspects of the immune system • Understand how nutrition may play a role in enhancing the immune system. • The participant will be able to identify foods which may be beneficial and foods which may be detrimental to the immune system.

3. What is the immune system: • Your immune system fights of foreign invaders in the body. These foreign invaders can be bacteria, viruses or even mutated cells which have become cancerous. • Your bodies defense much like an army • PROTECTS AND DEFENDS!

4. Aspects of your immune system: • Cells of the immune system: lymphocytes, t-cells, b-cells which form antibodies which circulated in the blood stream and the lymph nodes • Structural barriers: this includes the skin and gastrointestinal tract • Promotion of an imflammatory response • Malnutrition negatively impacts the immune system!

5. Maintain a healthy GI Tract: • The internal barrier • Food must still be absorbed from within • 150 times more surface area than the skin • As with the external skin, needs hydration and fiber (the internal scrub brush)

6. Lifestyle Issues • Exercise • Monitor your stress levels • Get plenty of sleep

7. Give me the good foods list: • Protein: plays an essential role in cell function (immune cells too), growth and repair. Lean beef, poultry, fish, legumes, eggs, dairy (low fat)

8. Vitamin A • Vitamin A: important for immune function as well as vision and reproduction. Fatty fish (salmon), Carrots, kale, spinach, sweet potatoes, red bell peppers… green leafy vegetables, produce that is yellow/orange

9. Vitamin C • helps with immune function, wound healing and tissue repair. Citrus, tomatoes, potatoes, broccoli, strawberries, red pepper, kiwi

10. Zinc • found in the cells and helps the immune system fight bacteria and viruses. Oysters (no raw if immune suppressed), lean meats and poultry, seafood, fortified breakfast cereals, beans, nuts, whole grains and dairy.

11. Vitamin E • Vitamin E: also an immune booster. Vegetable oils (canola, olive preferred), nuts, seeds, green vegetables (like spinach and broccoli), fortified breakfast cereals

12. GBOMBS by Joel Fuhrman, MD • GREENS: kale, arugula, watercress, spinach, cabbage, broccoli, brussels sprouts • BEANS: garbanzos, black beans, soy, • ONIONS: allium foods also includes leeks, garlic, shallots, chives, etc. • MUSHROOMS: white, cremini, portobello, oyster, shittaki, reishi • BERRIES: all types • SEEDS: flax, chia, sunflower, sesame, pomegranates

13. Cochrane Library Review: Reishi mushroom (gandodermalucidum) • Gandodermalucidum is widely recommended by TCM practitioners for its supporting effects on the immune system. • 5 clinical trials were reviewed. • Results: patients given G. lucidum along with chemo or radiation were more likely to respond positively compared to chemo/rad alone; improved quality of life; potential for enhancing tumor response and stimulating host immunity. • Well tolerated; no major toxicities reviewed. • NOT recommended as first line treatment. • Cochrane Library: Intervention Review G. Lucidum for cancer treatment: published online June 13, 2012

14. Reishi potential Interactions: • May alter antibiotics. • Some drug interaction concerns: acyclovir, coumadin, BP meds • May decrease platelets. • May cause additive blood pressure-lowering combined with fish oil, co-Q 10 and ginseng • Risk of liver damage may increase if on meds or herbs that are known to damage the liver. • Natural Standard Monograph: 2013

15. Integrative Therapies for Immune Function: • Probiotics: may directly enhance the natural killer cells and immune response. Various varieties available however, not all effective. • Fermented Milk: yogurt, kefir, Actimel May need to be consumed on a regular basis to be effective. More digestible. Improves the gut microbiome. Not appropriate with milk allergies however, may be tolerated even if lactose intolerant.

16. Integrative Therapies for Immune Function: • Ginseng: may enhance the immune system. Panax and American ginseng are likely safe. Caution with blood pressure issues, mental health disorders, blood clotting concerns (low platelets or on coumadin), chinese preparations have had contaminants, may have estrogenic activity. • Zinc: a trace mineral which plays a role in the immune function. Multiple drug herb interactions and possible immune suppression is used for an extended period of time. Only recommend supplementation with deficiency and under the guidance of a physician.

17. Which foods depress the immune system? • Alcohol • Fatty foods • Food excess which can lead to obesity • Foods which you are allergic to or do not tolerate.

18. Resources: • For recipes: tune into our nutrition blog at pennmedicine.org/karnell • 365daysofkale.com blog by Diana Dyer, RD and 3 time cancer survivor • The Cancer Fighting Kitchen by Rebecca Katz • Super Immunity by Joel Fuhrman, MD • TAKE THE NEW AMERICAN PLATE 12 WEEK CHALLENGE TO A HEALTHIER YOU! Sign up at www.aicr.org