Superfoods and Hacks to Build Immunity covers: *How Superfoods Help Maintain Your Health: Which superfoods can boost your metabolism and improve your wellbeing with rich antioxidants. *Gut Health & Diet: How a great diet can improve digestion and promote a Healthy Gut Microbiome. *Vitamins & Omega Fatty Acids: How different compounds react with your body to improve your health by boosting your Immune System.
What's so amazing and beautiful about adaptogenic herbs... And this is why I'm a huge fan of adaptogenic herbs is that they have their own intelligence and they go into your body and they adapt depending on what you need.
You know, you look at mushrooms, I mean, they even have protective layers also in there as well. They have all sorts of ways to protect the immune system.
It's beautiful that plants have that intelligence.
Yeah, yeah exactly and that's exactly what happened like between you know the 1900's to 1940 as well what we saw was a rise in processed foods , a rise in fast foods restaurants what happened was farmers started using insecticides, pesticides, and irrigation usage was higher than ever before and so obviously soil quality was depleted and then what happened was if let's say you're supposed to get 80% of your daily value of spinach from a cup of spinach, now you're only getting 8% because the nutrient deficiency their now there, so now, these so called superfoods are actually supplementing you with all the different things that regular food just cannot make up for anymore
And you're now getting... you know then I guess the key is the potency and the absorption and really getting more than you think... in fact even means sometimes even just going for it and making sure you have enough Vitamin A for instance because the interesting thing about Vitamin A is that ... it actually takes care of up your skin which is your largest organ so of course that's right at your exteriors so you're able to ensure you're keeping track at what's coming in and out
Yeah absolutely and you know Vitamin A is like one of my favorite favorite vitamins of all time , it's related to antiaging, it's a phenomenal antioxidant and I take my Goji Powder in my smoothies every morning - I can't go without my Goji Powder - I love Goji Berries and I love Goji Powder for that reason, because just I believe it's like 3 tablespoons provide you with 170% of your daily intake which is beautiful it's unheard of .because usually when people think okay you know alpha carotene, beta carotene they think carrots or squash, or sweet potatoes but Goji Berries is like this hidden secret where they pack so much Vitamin A its beautiful and what they actually found was researchers did this study and they found that people who have higher levels of alpha carotene actually had a significantly reduced risk of death due to disease and for those who had like the highest % of alpha carotene - They were at a 36% reduced risk of death due to disease compared to the average population which is amazing!
That is amazing and it's not just Goji you can even, I guess pomegranate has its fair share of Vitamin A, ironically there seems to be a common theme with the redness of a fruit coming in and giving you Vitamin A so I'm not really sure how that correlates, but what's really interesting is that you can actually get it in different forms so the interesting thing about pomegranates they actually contain certain Vitamins as well, it's not just that its Vitamin C
Vitamin C, yeah. Vitamin C is another one thats so important and I really love making my superfood smoothies every morning so I love using superfoods because yes I mean you can say i mean, with Pomegranate and oranges you may get like 50% - 70% of your daily value but the moment you put Camu Camu in your smoothie, its like you only need one teaspoon of camu camu in your smoothie and you're getting 1170% of your daily intake.
It's a fantastic prenatal routine as well right?
It's such a.... that's all I did when I was pregnant with Myrah. I had my superfood smoothies every morning I didn't even need a prenatal because I would just put everything thats food sourced, superfoods into my smoothie and Im getting more Vitamins than any other supplement can provide me with
Wow, thats... very very interesting
Yeah, that's why superfoods are also amazing, they're not to be underestimated by any means because they actually provide you with your daily intake, now due to nutritional deficiencies in regular food right now that's the case
So then how about, ElderBerry, cause ElderBerry is much talked about and its been known now scientifically to show that it can actually prevent you know, colds, flus and as well as ease them. So that's also very natural extract in Elderberries now just trying to have all the right compounds as well right? So, the interesting thing about ElderBerries is that you know, it can also taint inflammation, ease stress as well prevent colds flus and also ensure you know that your health is great overall but then the interesting thing is that there's manuka honey because that has antibacterial and antimicrobial and antiviral properties
Yeah, and before I talk about Manuka Honey. ElderBerry is really really amazing for colds and flus as well in fact you can even give it to your children which is amazing we have some for Rayyan and Myrah everytime is school and flu season I always give Rayyan and Myrah ElderBerry in the mornings and its because it's completely natural and you can give it like in a gumy form or a liquid form for kids it's wonderful they love it, they love the taste of it as well.. so yeah now going back to you were mentioning manuka honey yes, so Manuka Honey is actually amazing for its antimicrobial properties and basically its just very important to make sure it comes from the right source. So you should be able to basically have a way of tracking which Hives it came from in what part of the world and whether its raw and unprocessed whether its free of antibiotics or hormones or GMOs, that is also free of GMOs so those are just some things to look for when finding the right Manuka Honey but that's another thing that we love giving to our kids as well because they love it and they have such amazing benefits for even autoimmune skin conditions like eczema and psoriasis if you apply the Manuka Honey instantly you will see that it really heals the skin it has beautiful. beautiful healing properties
Oh of course, of course
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So, let's just talk... start about you know with ...Allium family of vegetables like garlic and leeks.
And Onions
And onions, yeah, exactly. So, what's really fascinating about is, with onions, is…. very special cause it makes everyone cry when you cut them. And I guess it's the sulfate compounds that are in there, right?
Yeah, yeah so its this enzyme called Allonaise that basically comes out of the cell wall of onions when you dice them and basically it has this amazing antibacterial properties, anticancer , so it fights carcinogens as well also initiates a platosis which is programmed celular dead when celular mutation does occur I also wanted to mention the servings. So basically what they found in this study was that consuming onions actually reduced your risk of getting cancer by 53% and basically what that was so unique to ensure a specific serving size, so that would be half a cup everyday.
Wow, and even getting garlics in encapsulated forms too
Oh yeah, yeah..
I used to take them at one point but you know the interesting thing about garlic is that you can get.. you can work with the potency of that one too as well, so let's just start with cruciferous vegetables in that case as well so, the thing about cruciferous vegetables, they also contain sulfur as well
Yeah, so cruciferous vegetables are very interesting as well because they contain these sulfur compounds called isothiocyanates.
Wow
Yeah isothiocyanates are amazing because basically what they serve as is like protective shields around our cells. So basically they form these shield around the cell to prevent anthogens from coming in ... binding into the cell and what they also help with is the metalation, so basically metalation is when this molecule with one atom of carbon and 3 atoms of hydrogen binds to a cell and now begins to replicate itself so it binds to the DNA causing an alteration in the gene expression and now this cell which is now mutated begins to multiply and thats what causes tumors, thats what causes cancer , so basically these isothiocyanates. are shown to create a protective shield around the cell, so to completely stop the methylation process from occurring and its beautiful because what they found was... they did this study smokers... 1000 smokers or ex smokers basically they studied the methylation in their lung tissue, to study different genes to see how the methylation progress and basically those who had eaten green vegetables consistently in their diet where actually shown to have much less methylation in these 8 different genes than those smokers who didn’t consume green vegetables so basically proving that the ones that did consumed cruciferous green vegetables, had a much lower risk of developing lung cancer
These are like Kale and as well as Lettuce and everything in this, there's also some.. you know.. not so green vegetables as well. Like turnips as well, Cabbage , right? Kohlrabi ...
Yeah that's one of my favorites... Yeah and it's really... what fascinates me is now with green vegetables there are some that are much more powerful. When compared to others, so like, I know, Kale and Arugula all of these leafy greens like Spinach has been popularized so much so basically what they found was when you consume 28 servings of leafy green vegetables a week it reduces your risk of cancer by I believe 47- 48%. Now, 28 servings, that sounds like a lot you'd be consuming a lot of green leafy vegetables everyday if thats 28 servings per week
Fortunately a good Greens could actually help resolve that
Oh yeah, oh yeah absolutely. Yeah absolutely. But what's interesting enough is that with only 3 servings of cruciferous green vegetables you can actually reduce your risk of cancer by I think 51-53% with only 3 servings a week
Wow baby that's crazy!
Yeah, that's amazing. So cruciferous vegetables are that potent and that powerful and its really amazing and they also found that people who consume cabbage one serving... one or more servings of cabbage a week reduced their risk of pancreatic cancer by 48%
Wow, so then.. you can even .. you know if you're a really busy person and you just have challenges you can actually get like a really organic greens and you know what honestly ... it doesn't even have to be organic in this case because I mean you know with the manufacturing behind it, it just really depends on what you can get sometimes you know you can get the right greens mixed in but certain probiotics which by the way is really essential for the Gut too right?
Yeah absolutely and just to get back to your point about like, getting more.. you know ... getting it in the form of greens what basically happens is like you're increasing the potency a lot so basically when you turn one cup of Spinach into a powder is like one you know uh maybe a few teaspoons and now you even like... you condense it even more so it has more of the nutrients and that's basically how a greens formula is created which is brilliant, is absolute genius. Right? But another thing you can do is find out what this compounds are so these Isothiocyanates which increase you know the anticarcinogenic properties what you can do is basically find out what the specific ones are like the 3 that are the most powerful are DIM, which is diindolylmethane, indole-3-carbinol (I3C) and we have Sulforaphane which is amazing!
Which is found in Broccoli
In Broccoli, yes. Yeah and they're amazing so basically you can also take it in encapsulated form so DIM for example has been amazing because it really helps with a hormone sensitive cancer such as Breast Cancer, Cervical Cancer, Ovarian Cancer it really helps with those specific cancers especially for women because they're hormone sensitive you know when they're going through specific periods of their life like you know, postpartum is one, menopause is another one where the hormones are going through shifts is very important to actually take a supplement like this because it can help you regulate your hormones and if... estrogen for example is in excess thats what causes these cancers so it's very important to take a supplement like that to regulate and balance your estrogen levels which has a huge correlation with you know our risk of developing cancer
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So then, you look at mushrooms I mean they even have estrogen reductioning properties right? You know.. that's what's so interesting as well you know - they're like protecting layers also in there as well and I don't wanna even get too scientific because there's a lot of other people who know mushrooms way better than I do , but one thing I know for sure.. you take your Shitake and you know you take your Lion's Mane ...
Resihi...
Reishi, cordyceps are amazing, yeah...
They have all sorts... of course they have all sorts of ways to protect your immune system
Yeah and this is why I love, I love I love adaptogenic herbs, so mushrooms are adaptogenic so basically what they do is they go into your body and they adapt to your endochondral functions so basically like for example if someone has lower levels of estrogen these adaptogenic herbs increase estrogen to regulate, but for someone who may have really high levels of estrogen the adaptogenic herbs reverse that to decrease the levels of estrogen so what's so amazing and beautiful about adaptogenic herbs, and this is why I'm a huge fan of adaptogenic herbs is that they have their own intelligence and they go into your body and they adapt depending on what you need so it's such a personalized approach to nutrition .. it's beyond me... its beautiful that plants have that intelligence
Yeah and you know the funny thing is.. mushrooms are also... just because you were talking about estrogen here... mushrooms are amazing for men as well and the immune system and it has its own way of helping men as well but interestingly enough Brazil Nuts, it has Selenium, It has Vitamin E and of course it has Magnesium, Phosphorous, Calcium but really I mean of course all of those properties help the immune system but the interesting thing is that , because it has Selenium and Vitamin E. You're getting a lot of antioxidants and Selenium itself it actually helps support the immune system ...
Yeah it's a modulator for an immune response
It's incredible...
Yeah.
Okay, so with nuts and seeds ... I mean you know there are other great nuts and seeds: Sunflower, there's also a few other pumpkin seeds as well so they're also very special too supporting your immune system
Absolutely like so one of the things with nuts and seeds is they're so rich in Omega 3 fatty acids, so now this is especially great for people who have a plant based diet where they may feel as if fish oil is the only answer to get your Omega 3's but no. What's surprising is that Chia Seed Oil and Chia Seeds are packed with Omega 3,6 & 9. Especially Omega 3 and I was really really surprised when i found out that information because this tiny seed, Chia seeds they are so amazing has so much nutritional value packed into this one tiny seed and that's why Chia Seed Oil is so rich in Omega 3's and these medium chain fatty acids which is amazing and another thing what they found was... they did this research study where they basically wanted to measure the absorption of Alpha carotene, Beta Carotene , and Lysopine in the bloodstream when you're consuming a salad so with one group they had their salads with fat free dressings because we're taught that this fat free diet is the best way to go for your health so a lot of us may be using fat free dressing fat free , avoid fat at all costs , so basically when people have fat free dressings vs when people had dressings that were made out of nuts and seeds and had a lot of fats in them those people who consumed the fats with the salad had much higher absorption so when you measure the levels of Alpha carotene, Beta Carotene, and Lysopines in their bloodstream is actually significantly higher when people don't consume their salads with fats like healthy fats that come from seeds and that.
So.. coming back to Chia Seeds I mean what's really fascinating about Chia Seeds is how versatile they are in the way that you can consume them I mean with our kids I mean we basically would soak them up in water prior and then you can add that to any cereal bowl like for kids and even for adults you can have that for some sort of oat kind of meal as well
Yeah, yeah yeah... I love the fact that you mentioned soaking them for 5-10 minutes, cause I really love that, I know a lot of people don't, but what I love about soaking them is that they create this gelatin like structure which makes them much more digestible so that's amazing, especially if you're giving them to your kids that's a wonderful idea and I feel like they taste much better so you can use them for that but another fascinating thing is how rich they are in calcium so basically if you avoid dairy like for example we really try to adopt the Paleo lifestyle cause Paleo is amazing where you are eating completely unprocessed foods and you are avoiding Gluten & Dairy but basically Chia Seeds are a wonderful wonderful source of calcium
And Chia seeds also have Fiber right?
Yeah they're very rich in Fiber. Yeah very rich in Fiber as well