Global Courant
Like a physician and nutritionistI’ve spent 20 years studying how our diets can help us beat disease and live longer.
I have always taken a natural food based approach and much of my diet has been inspired by a unique blend of two of the best food cultures in the world: the Mediterranean and Asia. I call it the “MediterAsian” diet.
Both the Mediterranean and Asia have areas known as Blue Zones where people age better and are generally healthier.
Here are six main ingredients of Mediter-Asian food that can help you strengthen your immune system and stay healthy:
1. Fruits
2. Vegetables
Broccoli: Broccoli is potent in sulforaphane, that protects stem cellsimproves gut health and metabolismand strengthened immune responses.
Soy: Soy is eaten as a bean, made into tofu, fermented, and can even be turned into wine. It has been associated with lowering the risk of stroke 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 the immune system to grow new blood vessels needed for wound healing. At the same time it is possible prevent damaging blood vessels of feeding cancers.
3. Legumes
White beans: Beans are a nutritious food that can help reduce cardiovascular risk factors lowering cholesterol levels in the blood. They also contain valuable nutrients such as iron, zinc, magnesium and folic acid.
Lentils: Lentils are a classic legume in Mediterranean cuisine. One-half cup of dry lentils contains 18 grams of fiber, which is more than half of the recommended daily intake for men and women.
4. Bottles and jars
Extra virgin olive oil (EVOO): EVOO is the most sought after form of olive oil. The “extra virgin” refers to oil that has not been refined and, as a result, contains small pieces of ripe olives. The oil and bits are the source of powerful polyphenols that activate health defenses.
When I buy EVOO, I scan the label on the bottle to see which olives have been used. Many are made from a variety of olives, which can taste really good, but I prefer monovarietal oil, which is less likely to be diluted with cheaper oils.
Apple Cider Vinegar: Studies have shown that the acetic acid in apple cider vinegar reduces body fat, improves insulin sensitivityAnd lowers blood sugar.
Fermented bean paste: Stroll down the middle aisles of an Asian grocery store and you’ll see many varieties of fermented bean paste. They are made from fermented soy and contain bioactive substances that fight fat cells.
5. Seafood
Salmon: Salmon is high in omega-3 fatty acids, which are absorbed into fat cells and metabolized. They then make proteins that are released into the surrounding fat mass as cellular firefighters extinguish the inflammation caused by fat.
Roe: If you discover unique flavors, you should try the roe (eggs) of certain seafood. Roe is naturally packed with omega-3 fatty acids, so it takes remarkably little to get a large dose of healthy fats.
Sardine: Sardines are a time-honored seafood of the Mediterranean. They contain bioactive substances which can improve metabolism and lower blood cholesterol levels.
6. Liquids
