Protect Yourself From The Flu With These 7 Foundation Foods - Save Our Bones

The 2014-2015 flu season is one of the worst on record, with flu hospitalizations among the elderly at an all-time high. So it’s more important than ever to boost your immunity as much as possible.

As Savers know, the flu shot isn’t the answer. Fortunately, you can naturally strengthen your immune system with seven key foods that I am excited to share with you today, so you can resist the flu virus without the shot.

And the best part is that these foods are Foundation Foods that you can easily find in your grocery store.

A Brief Overview Of The Flu Shot And Why It Doesn’t Work

The CDC claims that this year’s flu shot is only 9% “effective” for seniors, and it doesn’t even cover the dominant strain (a mutated form of H3N2) – hence the rise in hospitalizations. But what the Medical Establishment won’t tell you is that the flu shot isn’t effective anyway.

This is nothing new to Savers. You’re well aware that the flu vaccine does not increase your immunity at all – in fact, it bypasses the immune system by going directly into the bloodstream, completely circumnavigating the body’s two-pronged defense system.

Normally, your immune response is triggered by exposure to a pathogen that enters from the outside via the skin or mucous membranes. The innate immune system kicks in first, followed by the adaptive. This process produces antibodies so that the immune system “remembers” the pathogen.

The flu shot (while a dead virus) gets injected directly into the blood, throwing the immune system for a loop.

You Can Build Your Immune System Naturally!

Not surprisingly, nutrition holds the key to preparing your immune system to fend off the flu. A pH-balanced, healthy diet rich in Foundation Foods and regular exercise – just the things the Osteoporosis Reversal Program recommends – is a great place to start.
But some foods are particularly well-suited for building immunity, and here are seven of them.

1. Mushrooms*

The humble mushroom is a powerful immune-boosting food. These versatile little fungi were scientifically shown to promote the maturation of white blood cells in mice. In addition, the same study showed an increased proliferation of T-cells in mice that were fed mushrooms.1 The study used white button mushrooms, which are readily available year-round, and quite affordable.

2. Sweet Potatoes*

Colorful, alkalizing sweet potatoes are rich in beta-carotene, an antioxidant that gives them their orange color. Your body makes Vitamin A from beta-carotene, and Vitamin A is one of the premier immune-boosting vitamins.

3. Garlic

Garlic is an ancient remedy for keeping disease at bay. Research confirms its reputation – when 46 volunteers took garlic daily during cold and flu season (November – February), those who took the garlic had significantly fewer colds than those who took a placebo. The garlic group also recovered more quickly when they did get sick.2

4. Berries*

All berries are excellent choices for warding off the flu. They are high in Vitamin C, and rich in polyphenols that give them their rich colors. Additionally, the price of strawberries tends to go down this time of year in the US.

Most berries are alkalizing, but blueberries and cranberries are acidifying. This certainly does not make cranberries and blueberries off-limits; it’s just something to consider as you prepare your berry “weapons” against the flu. One excellent way to combine flu-fighting foods is to top plain, unsweetened yogurt (also a powerful defense against flu) with the berries of your choice. And try to get organically grown berries to avoid the heavy pesticide load.

5. Carrots*

Carrots are another excellent source of beta-carotene, and they can easily be used in more than just salads. Try to avoid processed dips and salad dressings if you like to dip your carrot sticks. Instead, try a yogurt-based dip or hummus.

6. Spinach*

The stereotype of parents “making” their children eat their spinach testifies to the nutritional power of this leafy green vegetable. It contains nutrients that are vital for maintaining a healthy immune system: beta-carotene, vitamins E, C, A, and K, copper, and iron.

Don’t worry about the oxalate content of spinach unless kidney stones are a problem for you. Oxalates do not leech calcium from the bones, but laboratory studies have shown that oxalates may interfere with calcium absorption. However, the reduction is relatively small and should not prevent you from eating spinach, which contains so many valuable nutrients.

7. Kiwifruit*

Another rich source of Vitamin C (more than oranges!), kiwis also contain Vitamin E, which helps protect your body from pathogenic infections. In fact, research shows that alpha-tocopherol, one of the four tocopherols that make up Vitamin E, benefits the molecules and enzymes of human immune cells, increasing immunity against respiratory infections.3

*Foundation Food

Like All Foundation Foods, These 7 Foods Multi-Task

When you eat healthful Foundation Foods as described in the Osteoporosis Reversal Program, you’re not only boosting your immunity – you are also building stronger, younger bones and better overall health.So you’ll be giving your body a boost in multiple ways.
But there’s another multi-tasking activity that’s important to remember, especially this time of year…

Exercise: A Powerful Way To Improve Your Immunity

Regular exercise can be tricky during cold and flu season, when the weather can keep you indoors. But this time of year is when you need it the most, because exercise actually enhances your immune response. And it does so as part of the bone-building process.

When you engage in exercise, it stimulates bone growth (as per Wolff’s Law), and the increased number of bone cells facilitates the formation of blood cells. More blood cells mean better circulation, increased oxygen flow, and improved immunity.

Densercise™: The Epidensity Training System, Boosts Immunity And More

Regular exercise is essential for rejuvenating bones, and Densercise™ is intended to do just that. But it does much, much more! In just 15 minutes a day, three days a week, Densercise™ offers all the benefits of exercise: increased immune response, stronger bones, greater muscle strength, improved balance, and more.

And because it does not involve special equipment, Densercise™ is perfect for this time of year. It can be done in your own home, whenever it’s convenient.

Please check out Densercise™ today if you haven’t yet.

Here’s to a healthy rest of the winter!


1 Ren, Zhihong, et al. “White Button Mushroom Enhances Maturation of Bone Marrow-Derived Dendritic Cells and Their Antigen Presenting Function in Mice.” The Journal Of Nutrition. March 2008. Vol 138 no. 3 pp 544-550. Web.

2 Josling, Peter, BSc. “Preventing the Common Cold With a Garlic Supplement: A Double-Blind, Placebo-Controlled Survey.” Advances In Therapy. July/August 2001. Vol. 18 no. 4. Web.

3 Meydani, S.N., Leka, L.S., Fine, B.C., et al. “Vitamin E and respiratory tract infections in elderly nursing home residents: a randomized controlled trial.” Journal of the American Medical Association. 2004

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Comments on this article are closed.

  1. Zandile

    Hello Thanks i really want to try your fruit and vege i’m sure it can help me

  2. Ellizabeth

    Thank you so much for “7 Vegetables to Fight the Flu.” I’m not counting on the flu shot I had in 2014 but am pleased to have an alternative–5 of the vegetables and two more to come in the next shopping trip. Fortunately, I’m also having P.T., so I feel better equipped to beat the flu than ever.

    • Vivian Goldschmidt, MA

      I am glad you are feeling healthy and energetic, Elizabeth! You sound ready to fend off the flu.

  3. Joel

    Your article is so timely and meaningful. Many of us have forgotten that food is medicine and medicine is food. You are absolutely right to recommend food that is appropriate and has natural healing power to heal and support the body’s immune system. The human body is a part of nature and therefore only natural food will provide for its ailments. Thanks a million. Joel

    • Vivian Goldschmidt, MA


  4. Pip

    It is so wrong that you are discouraging vaccination for the flu. And look at the problem with measles spiking in LA due to an disproven relationship between autism and the MMR vaccination. Our hospital here in Australia gives the annual flu vaccine to all its staff (for free) because it has cut down absentissm remarkably. We do have the benefit in the southern hemisphere from getting the flu vaccine from the previous flu that circulated in the northern hemisphere prior. So it is very up to date.
    Please be responsible about giving out your information, to vulnerable people who don’t always understand the full implications of not having the fluvax eg the elderly.

  5. Joan Fitzpatrick

    Why do I never get a response to my emails?
    Question: My doctor said not to take calcium pills, because they can do a lot of harm.

    • Isabella Bland

      Hi Joan,
      Go to the very top of the page and in Vivian’s “search our articles” type in “plant derived calcium. It will explain which calcium pills can do harm.

  6. Micky

    Thanks again for all the information, all the vegetables I love. Keep warm, it’s cold over here in the south of England

    • Vivian Goldschmidt, MA

      I am glad you already love these vegetables – that makes it all the easier to include them in your meals. And it’s cold in many parts of the US, too!

  7. Joyce

    I love the article. Eat these foods, do not believe in the flu shot, made the burgundy bliss soup–very good.
    I have this problem–I have to be gluten free, to keep the weight on me I need I do eat some grains ex.quinoa, brown rice, wild rice, black rice, oats, avoid sugar along with the alkalizing food you have recommended. I take a recommended probiotic also enzymes. I now for some reason I have a yeast problem. Do you have any recommendations?

    • Jill

      I’m not Vivian but garlic and/or Sovereign Silver? Also, maybe check out for their yeast infection home remedies. 🙂

      • Joyce

        Thanks Jill,
        I checked out the website you recommended and found some helpful information.

  8. Marlene Villar

    Good morning Vivian,
    Thank you very, very much for sharing this EXCELLENT
    article. A timely reminder to all of us especially, during
    this time of the year. Have a wonderful day and take care
    always. Marlene

    • Vivian Goldschmidt, MA

      You are welcome, Marlene. I am glad you enjoyed the post!

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