Kiwifruit
is rich in vitamins and antioxidants. Studies show that daily kiwifruit consumption can reduce DNA damage by 60%. Eating three kiwifruit a day also strengthens the immune system by improving the population of beneficial bacteria in the gut.
A study conducted in Singapore showed that female volunteers consuming two kiwis a day for four days saw a 35% increase in lactobacilli and a 177% increase in bifidobacteria in their stools, two bacteria beneficial for intestinal health.
Berries:
Berries such as strawberries, blueberries, and blackberries are rich in ellagic acid and anthocyanins, natural compounds that boost the immune system and offer anti-angiogenic properties. Regularly consuming berries helps improve metabolic profile without raising blood sugar levels, thus contradicting the idea that all fruits are too sweet for a healthy diet.
Research has shown that strawberries, in particular, can improve metabolism, reduce body weight, and decrease body fat without increasing blood glucose levels.
Pomegranate juice
is rich in ellagitannins, compounds that help stimulate the growth of beneficial gut bacteria like Akkermansia, which play a key role in gut protection. Pomegranate juice has also been shown to starve tumors by cutting off their blood supply.
In addition, consuming pomegranate juice strengthens the immune system by increasing the population of beneficial bacteria essential for good gut health.
In conclusion
, for a healthier life, prioritize fresh, seasonal foods, primarily plant-based, and reduce or eliminate red meat and ultra-processed foods. There is no single superfood: it is the diversity and quality of the foods we consume daily that strengthen our immunity and improve our overall health.
For further information, consult Dr. William Li’s latest books and his website.
Source: Healthy Long Life .
