CNBC – As a doctor and food scientist, I’ve spent 20 years studying how our diets can help us beat diseases and live longer.
I’ve always taken a natural food-based approach, and much of my diet is inspired by a unique blend of two of the greatest food cultures in the world: Mediterranean and Asia. I call it the “MediterAsian” diet.
Both the Mediterranean region and Asia have areas known as Blue Zones, where people age better and are overall healthier.
Here are six staples of MediterAsian eating that can help you boost immune health and stay healthy:
1. Fruits
Apples: An apple a day might keep the doctor away, but three apples a day can help reduce body fat. They’re versatile, great for salads, and delicious as a snack or baked in a dessert.
Pears: Pears are an excellent source of dietary fiber (a medium-sized fruit has 6 grams) for gut health.
Pro tip: to find a ripe pear, hold the fruit by its base with one hand, and with the other, pinch the flesh at the bottom of the stem. If the flesh gives slightly, it’s ready to eat.
Grapefruit: Grapefruit flesh contains disease-fighting flavonoids and vitamin C, which is a powerful DNA-protecting antioxidant and anti-inflammatory substance.
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.
2. Vegetables
Broccoli: Broccoli is potent in sulforaphane, which protects stem cells, improves gut health and metabolism, and amplifies immune responses.
Soy: Soy is eaten as a bean, made into tofu, fermented, and can even be transformed into wine. It has been associated with lowering the risk of cardiovascular disease by 20% and diabetes by 23%.
Carrots: An ancient root vegetable that originated in Southwest Asia, carrots are a good source of dietary fiber for gut health. A half cup of grated carrot has 2 grams of fiber.
Mushrooms: Mushrooms contain a soluble fiber called beta-D-glucan, which stimulates defenses to grow new blood vessels needed for healing wounds. At the same time, it can prevent harmful blood vessels from feeding cancers …
