Dr. William Lee, M.D., is a physician, scientist, and author of the New York Times bestsellers "Beating Diet Through Diet: Burning Fat, Metabolism, and Living Longer" and "Beating Disease Through Diet."
His pioneering work has led to the development of more than 40 new ** and has impacted more than 70 diseases**, including cancer, diabetes, blindness, heart disease, and obesity.
As a physician and food scientist, he has spent 20 years studying how diet can help humans defeat disease and live longer.
Dr. William Lee has always taken a whole-food-based approach, and much of his dietary inspiration is inspired by the unique blend of two of the world's greatest food cultures, Mediterranean and Asia, which he calls the "mediterasian" diet.
Both the Mediterranean region and Asia have areas known as the "Blue Belt", where people are older and healthier overall.
Here are six staple foods of the Mediterranean diet that can help you boost your immune health and stay healthy:
1.Fruits
1) Apple:
An apple a day may keep the doctor away from you, but three apples a day can help reduce body fat.
They are versatile, perfect for salads, delicious as a snack or baked dessert.
2) Pears:
Pears are an excellent source of dietary fiber** (6 grams in a medium-sized fruit) and are good for gut health.
Pro tip: To find ripe pears, hold the base of the fruit with one hand and pinch the flesh at the base of the stem with the other. If the flesh is slightly soft, it is ready to eat.
3) Grapefruit:
Grapefruit pulp contains disease-fighting flavonoids and vitamin C, a powerful antioxidant and anti-inflammatory substance that protects DNA.
4) Avocado:
The fats in avocados are healthy monounsaturated fatty acids that can lower harmful LDL cholesterol levels in the blood and reduce the risk of heart disease.
2.Vegetables
1) Broccoli:
Broccoli is rich in sulforaphane, which protects stem cells, improves gut health and metabolism, and boosts immune response.
2) Soybeans:
Soybeans are eaten as beans, made into tofu, fermented, and even converted into liquor.
It can reduce the risk of cardiovascular disease by 20% and the risk of diabetes by 23%.
3) Carrots:
Carrots are an ancient root vegetable that originated in Southwest Asia and is a good dietary fiber for gut health**. Half a cup of grated carrots contains 2 grams of fiber.
4) Mushrooms:
Mushrooms contain a soluble fiber called -d-glucan, which stimulates the defense system to grow new blood vessels needed to heal wounds.
At the same time, it prevents harmful blood vessels from nourishing cancer.
3.Legumes
1) White beans:
Legumes are a nutrient-dense food that can help reduce cardiovascular risk factors by lowering blood cholesterol levels.
They also contain valuable nutrients such as iron, zinc, magnesium, and folate.
2) Lentils:
Lentils are a classic bean in Mediterranean cuisine.
Half a cup of dried lentils contains 18 grams of fiber, which is more than half the recommended daily intake for men and women.
Cooking oilwithCondiments
1) Extra virgin olive oil (EVOO):
EVOO is the most desirable form of olive oil. "Extra virgin" refers to an oil that has not been refined and therefore contains a small amount of ripe olives.
Olive oil is a potent polyphenol** that activates healthy defenses.
When buying extra virgin olive oil, it is advisable to observe the label on the bottle to identify the olive variety used.
Many are made from a variety of olives and taste very good, but he prefers a single-variety oil, which is unlikely to be diluted by cheaper oils.
2) Apple cider vinegar:
Studies have found that the acetic acid in apple cider vinegar can reduce body fat, improve insulin sensitivity, and lower blood sugar.
3) Bean paste:
Stroll down the middle aisle of any Asian grocery store and you'll see a lot of bean paste.
They are made from fermented soybeans and contain bioactive substances that fight fat cells.
5.Seafood
1) Salmon:
Salmon is rich in omega-3s, which are absorbed and metabolized by fat cells.
They then produce proteins, which are released into the surrounding cellulite like a cell firefighter to eliminate the inflammation caused by fat.
2) Caviar: If you're exploring unique flavors, you must try caviar (eggs) for certain seafood.
Caviar is naturally rich in omega-3s, so it only takes a fraction of the time to get a large dose of healthy fats.
3) Sardines:
Sardines are a seafood with a long history in the Mediterranean. They contain bioactive substances that can improve metabolism and lower blood cholesterol.
6.Liquids
1) Matcha: Matcha is a type of green tea that is known for its vibrant green color. Studies have found that matcha can combat the metabolic effects of high-fat diets.
2) Oolong Tea:
A USDA study showed that drinking six cups of oolong tea three days a week improved overall metabolism.
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