Dr William Li MD is a physician, scientist, and the New York Times author. His work has led to the development of more than 40 new medical treatments and impacts care for more than 70 diseases including cancer, diabetes, blindness, heart disease and obesity.

Dr Li has spent 20 years studying how our diets can help us beat diseases and live longer. He takes a natural food-based approach, and much of which has been inspired by a blend of two food cultures, the Mediterranean and Asia diets. Both regions have areas where people age better and are overall healthier.

Here are six staples of these diets that can help you boost immune health and stay healthy:

Fruit

Apples: An apple a day might keep the doctor away, but three apples a day may help reduce body fat.

Pears: Pears are an excellent source of dietary fibre for gut health.

Grapefruit: Grapefruit flesh contains flavonoids and vitamin C, which is a DNA-protecting antioxidant and anti-inflammatory.

Avocados: The fats in avocados are healthy monounsaturated fatty acids, which can reduce blood levels of bad LDL cholesterol and lower your risk of heart disease.

Vegetables

Broccoli: Broccoli contains sulforaphane, which can help protect stem cells, improves gut health and metabolism, and enhances immune responses.

Soy: Soy can be eaten as a bean, made into tofu, fermented. It has been associated with lowering the risk of cardiovascular disease and diabetes by about one-fifth.

Carrots: Carrots are another good source of dietary fibre for gut health.

Legumes

White beans: Beans are a nutritious food that can help reduce cardiovascular risk factors by lowering blood cholesterol levels. They also contain nutrients like iron, zinc, magnesium and folate.

Lentils: Lentils are a classic legume in Mediterranean cuisine. A half cup of dry lentils contains more than half of the recommended daily fibre intake for men and women.

Bottles and Jars

Extra virgin olive oil: Extra virgin olive oil is olive oil that is not refined, produced from the first pressing of the olives, and as a result, contains tiny bits of ripe olives. Olive oil is rich in healthy Monounsaturated fats and contains high levels of antioxidants.

Apple cider vinegar: Some studies have found that the acetic acid in apple cider vinegar helps reduce body fat, improves insulin sensitivity, and lowers blood sugar.

Fermented bean paste: Made from fermented soy, fermented bean paste contains bio-actives that can help fight fat cells.

Seafood

Seafood generally is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

Salmon: Salmon is high in omega-3 fatty acids and vitamins such as D and B2.

Clams, shrimp, prawns: These are particularly high in protein plus vitamins and minerals which may lower your risk of heart attacks and strokes.

Liquids

Matcha tea: Matcha is high in antioxidants, may help protect the liver, boost brain function, and promote heart health.

Oolong tea: Studies show oolong tea stimulates fat burning and increases the number of calories your body burns. It is high in an amino acid called L-theanine, which studies show has cognitive effects like improved brain activity, better sleep quality, and reduced stress and anxiety.

Conclusion

Food can be the catalyst of good health. It is important to conscious of what we eat as part of a holistic approach to our wellbeing. Food can make us ill when we start to make unhealthy choices around what we eat.

Sources:
https://www.cnbc.com
https://www.webmd.com
https://doh.wa.gov