super immunity - jentanbernardus.s3.amazonaws.com · lesson 3: super foods for super immunity joel...

Super Immunity

Lesson 3: Super Foods for Super Immunity

Joel Fuhrman, M.D.

Copyright © 2011 Joel Fuhrman, M.D.

What is a Super Food?

• Certain plant foods have powerful anti-cancer and immune-enhancing effects

• Many of these healthful properties have only been discovered within the past 10 years

• For optimal health and Super Immunity: create meals in order to consume super foods in significant amounts and simultaneously


DNA Methylation and Cancer

• “Methylation” – modification of DNA by the addition of a “methyl group” – can alter the expression of the gene

• Not enough (hypomethylation) and too much (hypermethylation) both associated with cancers

C

CC C

NN

O

H

NH2

H

H

Methylation

Cytosine(component of DNA)

C

CC C

NNH

NH2

CH3

H

5-Methylcytosine O

(methyl group)


Presenter

Presentation Notes

Methylation of DNA nucleotide cytosine (at position 5)

Dietary factors affect DNA methylation

• “Epigenetic” modification – change in gene expression caused by environment

• Leafy green vegetable intake was linked to reduced cancer-associated methylation in lung cells of former smokers


GOMBBS: Super Foods

• Greens and other cruciferous vegetables

• Onions, garlic, leeks, shallots, scallions

• Mushrooms

• Beans and other legumes

• Berries, pomegranate, and other fresh fruits

• Seeds and nuts


Cruciferous Disease Fighters

• Named for their flowers – four equally spaced petals in the shape of a cross

• Glucosinolates: sulfur-containing compounds that produce spicy/pungent flavors


The Cruciferous Vegetables

• Arugula• Bok choy• Broccoli• Broccoli rabe• Broccolini• Brussels sprouts• Cabbage• Cauliflower• Collards

• Horseradish• Kale• Kohlrabi• Mustard greens• Radish• Rutabaga• Turnip• Watercress


GlucosinolatesIsothiocyanates (ITCs)

• When cell walls are chopped/crushed/chewed the enzyme myrosinase is released; and converts glucosinolates to ITCs

• ITCs are potent anti-cancer compounds

Myrosinase

Glucosinolates


Cancer-preventive actions of ITCsITCs work to prevent cancer initiation/progression

• Angiogenesis inhibition• Antioxidant effects• Anti-inflammatory

effects• Detoxify carcinogens• Prevent carcinogen-

DNA binding

• Promote repair of damaged DNA

• Promote death of cancerous cells (apoptosis)

• Promote excretion of estrogens (DIM and I3C)


Cruciferous vegetable consumption and cancer risk

• Cruciferous vegetables are more powerful than other plant foods.

• Example: – 28 servings of vegetables/week decreased

prostate cancer risk by 33%– Only 3 servings of cruciferous vegetables/week

decreased prostate cancer risk by 41%


Antiviral, antibacterial properties of cruciferous vegetables

• I3C and DIM stimulate cell-killing activity of immune cells

• DIM resolves cervical dysplasia, being studied as a treatment for HPV, HIV, and other viral infections

• ITCs increase resistance against infection by drug-resistant bacteria

• ITCs inhibit H. Pylori growth


Dietary antioxidantsITCs

The Nrf2 detoxification system

• Nrf2: transcription factor• Regulates genes that code

for detoxification enzymes• Responds to acute stresses • Also activated by

antioxidants and ITCs➔Detoxification proteins are

produced in our cells when we eat green vegetables

ARE

Nrf2

Gene expression

(DNA strand)


Nrf2 system protects blood vessels

• Branch points (bifurcations) in arteries are prone to plaque formation

• SFN activates Nrf2 and decreases adhesion molecule expression: prevents inflammatory cells from binding to endothelial cells at bifurcations and stress points

➔Green vegetable-fueled Nrf2 activity prevents an early event in cardiovascular disease


Cruciferous greens and intestinal lymphocytes

• AhR maintains lymphocyte populations in skin and intestine

• Cruciferous phytochemicals promote AhR activity

• Lack of AhR activity compromises resistance to microbes


Presenter

Presentation Notes

AhR = aryl hydrocarbon receptor IEL = intraepithelial lymphocytes Li Y, Innocentin S, Withers DR, Roberts NA, et al. Wilhelm C, Veldhoen M. Exogenous Stimuli Maintain Intraepithelial Lymphocytes via Aryl Hydrocarbon Receptor Activation. Cell. 2011 Oct 28;147(3):629-40. Abstract: The body's surfaces form the interface with the external environment, protecting the host. These epithelial barriers are also colonized by a controlled diversity of microorganisms, disturbances of which can give rise to disease. Specialized intraepithelial lymphocytes (IELs), which reside at these sites, are important as a first line of defense as well as in epithelial barrier organization and wound repair. We show here that the aryl hydrocarbon receptor (AhR) is a crucial regulator in maintaining IEL numbers in both the skin and the intestine. In the intestine, AhR deficiency or the lack of AhR ligands compromises the maintenance of IELs and the control of the microbial load and composition, resulting in heightened immune activation and increased vulnerability to epithelial damage. AhR activity can be regulated by dietary components, such as those present in cruciferous vegetables, providing a mechanistic link between dietary compounds, the intestinal immune system, and the microbiota.

Maximizing the benefits of cruciferous vegetables

• We get the most benefit from raw – eat some cruciferous vegetables in salads.

• Chew VERY well – try to crush every cell• Blend or chop raw cruciferous vegetables

before cooking• When steaming, undercook slightly• Aim for two cruciferous vegetable servings per

day (one raw and one cooked)


Life-saving Mushrooms

• Mushrooms have uniquely potent immune-enhancing effects

• Empower the body to react quickly and powerfully to disease-causing pathogens

• May be helpful for auto-immune disease because of their immune-modulating, anti-inflammatory properties

• Mushrooms protect against cancer by several mechanisms


Aromatase inhibitors and breast cancer

• Women who ate 10 g mushrooms/day had a 64% decrease in breast cancer risk

• Mushrooms + green tea: 82-89% decreased risk• Mushrooms are uniquely protective against breast

cancer because they contain aromatase inhibitors• Aromatase = enzyme that produces estrogen• Currently, there are cancer drugs on the market that

are designed to inhibit aromatase• We can get natural aromatase inhibitors in our diet by

eating mushrooms regularly


Additional anti-cancer effects of mushrooms

White, cremini, portobello, oyster, maitake, shiitake, and reishi mushrooms all have anti-cancer actions, including:

– Enhancing activity of NKT cells– Contain lectins that bind to abnormal cells to activate

the body’s defenses– Prevent DNA damage– Slow tumor growth– Cause apoptosis of cancerous cells– Inhibit angiogenesis


Angiogenesis: formation of new blood vessels from previously existing ones

• Small tumors send angiogenic signals• Endothelial cells respond to the signal:

– Sprout– Divide– Form tubes– Mature into new vessels

➔The tumor now has its own blood supply➔Tumor growth• Several cancer treatments are designed to block

angiogenesis• Natural angiogenesis inhibitors in many plant foods


Natural Angiogenesis Inhibitors

Body fat and tumors inhibited

Body fat and tumors promoted

Angiogenesis activators

Mushrooms, onions, garlic,soy, cinnamon, berries, greens Insulin, steroids, sweets


Onions and Garlic: Anti-cancer and Immunity-building super foods

• The Allium family of vegetables is both flavorful and healthful

• Contain organosulfur compounds with anti-cancer and anti-inflammatory effects

• Onions are rich in flavonoid antioxidants that fight cancer and inflammation

• Like cruciferous vegetables, Alliums MUST be chopped before eating or cooking to initiate the chemical reaction that forms the organosulfurcompounds


Multi-country study of Alliumconsumption and cancer

Those who ate about ½ cup/day or more had dramatic reductions in cancer risk:

– 56% reduction for colon cancer– 73% reduction for ovarian cancer– 88% reduction for esophageal cancer– 71% reduction for prostate cancer– 50% reduction for stomach cancer


How to Cut an Onion

• Make sure that the onion is cold before you cut it. Even putting the onion in the freezer for 5 minutes is sufficient.

• You can use a fan to blow the gaseous compounds away from you.

• The root is the part of the onion with the highest concentration of these compounds


Pomegranates and Berries: Superheroes in Disguise

• Pomegranate has protective effects against cancer, cardiovascular disease, diabetes, erectile dysfunction, bacterial infections and antibiotic resistance, UV-induced skin damage

• All berries are rich in colorful phytochemicals, anthocyanins in particular, that fight cancer.


Recent Research on Pomegranate• Cancer:

– Inhibits tumor cell proliferation, invasion, and angiogenesis– Inhibits progression of breast cancer, prostate, cancer, colon cancer,

leukemia. Has anti-aromatase activity• Heart disease:

– Inhibits ACE – naturally lowers blood pressure (Note angiotensin promotes angiogenesis)

– Pomegranate antioxidants reverse atherosclerosis, reduce excessive blood clotting. Reduction in atherosclerotic plaque in humans – 1 ounce/day for 1 year

• Depression:– Contains compounds that stimulate serotonin and estrogen receptors,

improving depression symptoms and building bone mass• Infections:

– Reduces tissue damage and infections in those with kidney problems


Pomegranate extracts reduce atherosclerotic plaque size


Presenter

Presentation Notes

Aviram M, Volkova N, Coleman R, et al. Pomegranate phenolics from the peels, arils, and flowers are antiatherogenic: studies in vivo in atherosclerotic apolipoprotein E-deficient (E°) mice and in vitro cultured macrophages and lipoproteins. J Agric Food Chem 2008;56:1148-1157. Figure taken from: Jurenka JS. Therapeutic applications of pomegranate (Punica granatum L.): a review. Altern Med Rev. 2008 Jun;13(2):128-44.

How to Open a Pomegranate

• Cut around the center and twist open• Hold half cut-side down over a large bowl• Use a heavy wooden spoon to bang every inch

of the pomegranate• The seeds will fall into the bowl


Berries are rich in ellagic acid

• 1980s: scientists found that ellagic acid (an antioxidant) inhibited tumor formation

• They then found that berries (especially black raspberries) are markedly high in ellagic acid

• Sparked interest in berries as an anti-cancer food


Anti-cancer effects of berries

• Inhibit angiogenesis, reduce inflammation• Blackberries reversed DNA damage in rats after

exposure to a carcinogen• Reduce breast tumor size and development in

mice• Many animal studies cite reductions in cancer

occurrence with exposure to berry extracts• Recent human study: In patients with

precancerous esophageal lesions, freeze dried strawberries slowed/reversed progression of these lesions into cancer


Presenter

Presentation Notes

Recent research presented at the annual meeting of the American Association for Cancer Research documented significant benefits from consuming strawberries for patients at high risk of esophageal cancer. These patients had precancerous esophageal lesions, and were given 60 grams of freeze-dried strawberries each day for six months. Twenty-nine out of the 36 patients in the study experienced a decrease in the histological grade of their lesion – meaning that the risk of the lesions becoming cancerous had decreased. This result suggests that the phytochemicals in strawberries, when consumed regularly, may slow the progression of pre-cancerous esophageal lesions American Association for Cancer Research. http://aacrnews.wordpress.com/2011/04/06/strawberries-may-slow-precancerous-growth-in-esophagus/

More big benefits of berries

• Reduced risk of diabetes, cognitive decline• Improve learning and memory in older adults• One serving/week of blueberries reduced risk

of hypertension 10%


Presenter

Presentation Notes

Learning and memory: J Agric Food Chem. 2010 Apr 14;58(7):3996-4000. Hypertension: Nutr Rev. 2010 Mar;68(3):168-77.

Seeds: A New Door to Great Health

• Although they are high in fat and protein, they promote health (unlike animal foods)

• Similar health benefits to nuts, plus unique nutritional profiles

• Higher in protein than nuts


Dietary lignans enhance survival of women with breast cancer 10 year survival

Dietary Lignans(mg/day)

% Risk reduction –all cause mortality

% Risk reduction –breast cancer mortality

0 – 0.155 0 0

0.155-0.227 9% 6%

0.227-0.318 22% 49%

> 0.318 51% 71%

One tablespoon of flaxseed contains 21.4 mg lignans!


Presenter

Presentation Notes

McCann SE, Thompson LU, Nie J, et al. Dietary lignan intakes in relation to survival among women with breast cancer: the Western New York Exposures and Breast Cancer (WEB) Study. Breast Cancer Res Treat. 2010 Jul;122(1):229-35. Milder IE, Arts IC, van de Putte B, et al: Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol and matairesinol. Br J Nutr 2005;93:393-402. (one tablespoon of ground flaxseed = 7g, which is ¼ ounce) Women were followed for 5-10 years after diagnosis. Diet 12-24 months before diagnosis was assessed with FFQ.

Nutritional profiles of seeds

Flax seeds:– Omega-3s– Fiber– Lignans – anti-breast

cancer effects

• Sunflower seeds:– Mineral-rich– 22% of calories from

protein– Rich in tryptophan

• Pumpkin seeds– Rich in zinc, calcium, iron

• Sesame seeds:– Highest calcium of any

food– Full spectrum of vitamin

E fractions– Lignans


Top Super Foods for Super Immunity

• Kale/collards/mustard greens• Arugula/watercress• Green lettuce and cabbage• Broccoli and brussel sprouts• Carrots and tomatoes• Onions and garlic• Mushrooms• Pomegranates• Berries• Seeds


super immunity - jentanbernardus.s3.amazonaws.com · lesson 3: super foods for super immunity joel...

Documents