In this episode of the School of Doza Podcast, Nurse Doza breaks down the science behind five powerhouse fruits that can naturally boost your immunity. Learn how compounds found in elderberries, tart cherries, avocados, grapes, and cocoa can support immune function, reduce inflammation, and help you stay well year-round.

Boost Your IMMUNITY with These 5 Super Fruits!

5 KEY TAKEAWAYS

• Elderberries contain powerful flavonoids and anthocyanins that enhance immune response and reduce virus activity.
  
  
  
  


• Tart cherries rival over-the-counter anti-inflammatories and help lower blood pressure and CRP levels.
  
  
  
  


• Avocados, technically berries, offer healthy fats and nutrients essential for resolving inflammation and supporting gut health.
  
  
  
  


• Grapes provide resveratrol and other compounds that help modulate immune responses and protect against autoimmune conditions.
  
  
  
  


• Cocoa is a potent anti-inflammatory fruit that supports gut health and reduces cortisol, benefiting stress resilience and immunity.
  
  
  
  

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TIMESTAMPS

00:00 START

01:08 What’s new at the Nurse Doza Clinic: NAD+ injections

03:42 Why fruits are foundational for immunity

05:30 #1: Elderberries – flavonoids, immune support, antiviral power

12:10 Nurse Doza’s elderberry routine during pediatric rotations

15:25 #2: Tart cherries – antioxidant-rich and anti-inflammatory

20:18 CRP and inflammation markers in cherry studies

22:10 #3: Avocados – nutrient-dense and great for immune health

28:45 Healthy fats, fiber, and inflammation resolution

32:00 #4: Grapes – resveratrol, flavonols, and immune modulation

37:40 Grapes’ role in gut and cardiovascular health

40:20 #5: Cocoa – flavanols, gut-brain axis, and immune enhancement

45:35 Recap of all five super fruits for immune health

47:00 Final thoughts on food as medicine

RESOURCES MENTIONED

1. Elderberry Overview – Examine: https://examine.com/supplements/elderberry/?show_conditions=true
   
   
   
   


2. Elderberry & Immunity Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC4848651/
   
   
   
   


3. Blueberries & Anti-Inflammation: https://pmc.ncbi.nlm.nih.gov/articles/PMC7442370/
   
   
   
   


4. Tart Cherry Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC6413159/
   
   
   
   


5. Cherry Anthocyanins & Inflammation: https://pmc.ncbi.nlm.nih.gov/articles/PMC6259571/
   
   
   
   


6. Avocado & Immunity Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC10349765/
   
   
   
   


7. Avocado Nutrition Breakdown: https://www.eatingwell.com/article/8026117/avocados-benefits/
   
   
   
   


8. Grape Polyphenols Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC9497968/
   
   
   
   


9. Resveratrol & Immune Modulation: https://pmc.ncbi.nlm.nih.gov/articles/PMC8778251/
   
   
   
   


10. Cocoa & Gut Health Study: https://www.sciencedirect.com/science/article/pii/S0955286321002746?via%3Dihub
    
    
    
    


11. Cocoa & IBD Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC3671179/
    
    
    
    


12. Cocoa Polyphenols & Immunity: https://pmc.ncbi.nlm.nih.gov/articles/PMC3488419/
    
    
    
    

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