Dr. William Li’s List of Essential Foods to Eat for Better Health

Blueberries

Dr. Li suggests adding blueberries to your diet because they can help boost your immune system. These little berries may also support blood circulation and reduce blood flow to cancer cells. 

• Packed with anthocyanins: Blueberries are loaded with anthocyanins, which not only make them look bright but also provide great antioxidant benefits.
• Support vascular health: They are also suitable for your blood vessels, helping to improve circulation and reduce inflammation.
• Aid brain performance: Eating blueberries can also be good for your brain; they may help with thinking skills and enhance memory as you get older.

Eating just a handful of blueberries daily can be a simple way to ward off diseases and support a longer life.

Tomatoes

For tomatoes, he points out that they, especially when cooked, can help lower the chances of getting certain types of cancer, such as prostate and breast cancer. 

• Packed with lycopene: Tomatoes are loaded with lycopene, an antioxidant that gets more powerful when you cook or process them.
• Enhance heart health: They are also good for your heart since lycopene can help reduce bad cholesterol and keep your arteries healthy.
• Support eye function: Tomatoes contain lutein and beta-carotene, which are great for your eyesight.

So, whether you are making a sauce or baking them in a dish, cooked tomatoes not only taste great but also boost your health. 

Green Tea 

Dr. Li suggests drinking green tea every day. It could help reduce the risk of getting stomach, colorectal, and lung cancers.

• Rich in catechins: Green tea is packed with catechins, which are polyphenols that can help with inflammation and even fight cancer.
• Boosts metabolism: It can also help bump up your metabolism, making it easier to manage your weight.
• Improves mental clarity: If you need to focus, the mix of caffeine and L-theanine in green tea can help sharpen your mind.
• Reduces stress: Green tea is good for lowering stress, thanks to its natural compounds that promote relaxation and help balance hormones.

So, add green tea to your daily routine for some solid health benefits.

Garlic 

He emphasizes garlic as a great way to boost your immune system and naturally tackle inflammation. This simple ingredient can help keep you healthy.

• Contains allicin: Garlic is rich in allicin, which helps fight bacteria and viruses.
• Reduces cholesterol: Eating garlic can also help lower cholesterol levels and improve heart health by relaxing blood vessels and reducing pressure.
• Fights infections: Garlic has been used for centuries as a natural remedy for colds and flu.

Garlic adds a tasty kick to dishes and offers some serious health benefits.

Dark Chocolate

Dr. Li believes that dark chocolate is an excellent choice for your heart. It’s packed with flavonoids, which are suitable for heart health, and he also mentions that it might help with brain function.

• Rich in flavonoids: Dark chocolate is packed with flavonoids, which are good for blood flow and can help reduce stress.
• Improves mood: Stimulates production of endorphins and serotonin for emotional balance.
• Enhances brain power: Eating dark chocolate can boost brain function, help you stay focused, and even make your thinking more flexible. 

If you are looking for a tasty treat that can also do your body some good, just a square or two of dark chocolate each day might hit the spot.

Soy

Dr. Li is a big fan of real soy foods such as tofu and tempeh. He points out that these foods are loaded with isoflavones and phytoestrogens. These compounds are cool because they naturally act like the hormones our body produces.

• Rich in phytoestrogens: Soy is packed with phytoestrogens, natural compounds that can help balance hormones. 
• Promotes heart health: Soy can benefit your heart by lowering bad cholesterol and improving blood vessel flexibility.
• Supports bone density: It can also help bone health, particularly in women after menopause, by reducing bone loss.

Adding soy to your meals can boost your nutrition and offer long-term health benefits.

Apricots 

Dr. Li points out that apricots are often overlooked. They are packed with beta-carotene and fibre, which are great for your eyes and give your skin a nice glow. He also mentions that they help with circulation.

• Rich in beta-carotene: Apricots are packed with beta-carotene, which is great for eye health and skin and boosts your immune system.
• Boost digestion: They are also high in fibre, which keeps your digestion on track.
• Rich in potassium: Apricots are a good source of potassium, which helps regulate your heart and blood pressure. They are rich in antioxidants, which help protect your cells from damage.

Nuts 

Dr. Li suggests grabbing a small handful of nuts every day. Almonds, walnuts, and pistachios are rich in healthy fats, protein, and antioxidants.

• Loaded with healthy fats: Nuts are full of healthy fats like omega-3s and unsaturated fats that are good for your heart.
• Provide fibre and protein: They also provide fibre and protein, making them great for managing weight and aiding muscle recovery.
• Packed with vitamins: Nuts are packed with vitamin E and magnesium, along with antioxidants that help keep you healthy.

Whether you prefer almonds or walnuts, having a small handful each day can help your body stay strong.

Cranberries 

Dr. Li recommends cranberries because they are good for urinary tract health and help keep bacteria from sticking around. He also points out that they might have anti-cancer benefits.

• High in proanthocyanidins: Cranberries are loaded with antioxidants called proanthocyanidins that can stop bacteria from sticking to the urinary tract.
• Support digestion: They also have fibre that supports healthy digestion and gut bacteria. Plus, the compounds in cranberries may help reduce plaque and gum disease.
• Boost immunity: Cranberries are also a good source of vitamin C and manganese, which help support your immune system.

Cranberries are a tangy little super fruit that plays a vital role in keeping you healthy and protecting you from various health issues.