An initiative of

Dr. Goodfood
IMPROVE YOUR immune system
The Dutch physician Anna Kruyswijk & dietician Steffi show you how to improve your health with food.

Dr. Goodfood's healthy recipes

It is generally and scientifically recognised that eating more fruit and vegetables is healthy. This train of thought leads you to conclude that fruit and vegetables can be considered as preventive pharmacy. A new diet may prove to be the best way to boost your health and resistance.


How does resistance work?

Intruders such as viruses, bacteria, toxic substances, fungi and parasites can cause various complaints, infections and illnesses in healthy people. Our body has a defence system to fight them off – the immune system, a complex network of cells, tissue, organs and antibodies, such as white blood cells, lymph nodes and the spleen. Spread throughout the body, they all work together to maintain resistance. Without the immune system, people would be exposed to pathogenic organisms, which just might cause a minor thing such as a cut on your finger or a cold to become fatal.



Read these general recommendations:

  • Every day, consume 250-300 grams of vegetables
  • Consume 2 portions of fruit (200 grams)
  • Select wholemeal products where possible
  • Maintain a varied diet! One food item does not contain all the nutrition you require, so be sure to eat a varied diet that includes all kinds of nutrients from various products.
  • Mainly eat plants/vegetable food
  • Select pure products and mainly eat unprocessed food
  • Eat a handful of unsalted nuts every day
  • Every day, drink 1.5-2 litres of water (coffee and tea may be included, but mainly drink water)
  • In addition: Choose mainly organic produce and support your local growers and entrepreneurs in these difficult times.


Why is variation so important?

Every fruit and vegetable variety has its own individual composition and thus makes a particular contribution to your daily required nutrients. A daily intake of at least 250 grams of vegetables and 200 grams of fruit in a varied composition results in a combination of all the vitamins, minerals, nutritional fibres and phytonutrients your body needs.

Happy intestines

The gut microbiome is a rich ecosystem that carries out a variety of functions in our body. It consists of about 1.5 kilos of various microbes, such as bacteria, fungi, yeasts, viruses and other single-celled organisms. The bacteria in our intestines break down food the body is unable to digest, create vital nutrients, regulate the immune system, protect the intestinal wall, ensure intestinal stimulation, provide protection against harmful germs and inform our brain that we are satisfied.

Dietary fibres

Dietary fibres are carbohydrates in our food. They ensure proper digestion and a feeling of satiation, or fullness, after eating a meal. A daily intake of 30-40 grams results in a lower risk of chronic diseases such as cardiovascular diseases, diabetes type 2 and intestinal cancer. Dietary fibres can be classified into fermentable and non-fermentable fibres.

Processed, low-fibre and unnatural foods result in an imbalance of the gut microbiome and increase the risk of lifestyle diseases. A more limited intake of fibre has an adverse effect on intestinal bacteria because they receive less fuel, resulting in decreased bacteria diversity.

The following foods contain polyphenols (naturally occurring antioxidant compounds). Polyphenols are associated with a wider diversity in bacteria:

  • Vegetables
  • Fruit
  • Coffee and tea
  • Red wine
  • Dark chocolate

Scientists have not yet reached a general agreement on how each of these nutrients interact with our microbiomes. While clear connections have been demonstrated, it is difficult to directly observe our intestines. But we do know that the microbiome is of crucial importance to the function of our overall digestion, and we can influence the bacteria population in the belly.

Disclaimer: this page includes information for healthy people. The information should not be considered medical advice, but is solely intended for the purpose of sharing knowledge about the topic of resistance. In cases of doubt,[GE1]  illness and/or use of medicines, please consult your GP, physician or an (orthomolecular) specialist.

New Foodfixes

Today we are going to detox the liver with a healthy salad and a broccoli avocado dip. The liver is an important organ to detox regularly.
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Today we are going to foodfix the flu. We will make a super grog with lemon and orange that are both rich with vitamin C.

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About Dr Goodfood

Helping my patients with a better diet has been a focal point in my 30 years of practice. Becoming Dr. Goodfood is an effective new way for me to help Nature and More to promote the medical benefits of food. Hopefully we can inspire people to choose pears over pills.

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