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Nourished By Nadia: Immune-Boosting Foods and How to Cook Cancer-Fighting Meals w/Guest Expert Nadia

Nadia Quraishi, founder of Nourished by Nadia, is a Holistic Nutritionist and certified in Plant-Based Nutrition. With the rise of chronic diseases, Nadia's mission is to spread awareness about the benefits of a whole foods plant-based diet. Through consultations and cooking classes, she shows her clients how to transition to a healthier lifestyle. Since 2017, Nadia has also organized wellness retreats in NYC. In 2018, Nadia launched her own line of products including organic elderberry syrup, turmeric latte mix, and her new plant-based meal delivery service in the greater Hunterdon County area.

Diagnosed with cancer in early 2020, Nadia has become even more focused on supporting her body with a plant-based vegan diet. In this session, Nadia talks about the Top 5 foods you should include daily in your diet to help support your immune system. She also gives lots of tips on how to get all these foods in your diet in quick and easy cancer-fighting meals.

  • The top 5 immune-boosting foods to include in your diet: cruciferous vegetables (2:38), mushrooms (5:15), berries (8:28), dark green leafy vegetables (12:24), and flax & chia seeds (13:45)

  • High fiber foods to include in your diet (15:34)

  • Tips for avoiding oil while cooking, why you should avoid it (30:01), even olive oil (37:14), and how to roast veggies without it (50:23)

  • Main protein sources when you eliminate meat from your diet (57:27)

  • The importance of detoxing your body (19:26), especially before radiation (24:32)

  • Misconceptions of flaxseed (20:10) and soy (21:18)

  • Her expert opinion on avocados (46:44), tomatoes (40:47), milk (23:46), tofu (59:22), dandelion greens (35:39), and ginger (36:45)

Specific Immune boosting foods

Try to include as many of these as you can on a daily basis.

1. Cruciferous vegetables

○ Cauliflower, broccoli, cabbage, bok choy, brussel sprouts, kale

○ Eat both raw and cooked forms

2. Mushrooms

○ Eat variety, but especially shiitake

○ Add them to soups, stir-frys. Try mushroom powders which can give you a boost

of energy as well. is a great brand, specifically the reishi,

turkey tail, and 5 defenders teas. I’m not an affiliate, but I do get a practitioner’s

discount so contact me if you’re interested.

3. Berries

○ The darker the better

○ Wild blueberries, blueberries, raspberries

○ 1⁄4-1⁄2 cup a day is ideal

4. Greens

○ Dark green vegetables like spinach, kale, chard, romaine lettuce, etc

○ Add them to smoothies, sauteed, salads, and soups

5. Flax seeds and chia seeds

○ Add 1-2 tbsp per day in smoothies,

○ Buy whole flax seeds and grind them yourself a week at a time. Ground flaxseed

tends to go rancid quickly.

Other takeaways:

● Increase your fiber intake with a variety of plant-based foods including the foods above

as well as beans, legumes, nuts, seeds, and whole grains like oats and quinoa.

● Avoid acidic foods like meat and dairy when possible to decrease inflammation.

● Avoid processed foods, sugar, and fried foods.

● Amazing anti-inflammatory foods include ginger, turmeric, parsley, cilantro, and cloves.

● Make sure you’re getting 7-9 hours of sleep

● Drink smoothies to get as many nutrients as possible in one meal!

Nadia Quraishi: Facebook & Instagram

Nourish by Nadia: website & email


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