Dr William Li Recommends Superfoods for a Healthy Body
Not all superfoods are the same: some do more than just give you basic nutrition; they help your body fight disease, balance the immune system, and live longer. Dr. William Li, a renowned doctor, scientist, and author of Eat to Beat Disease, discusses how food can support angiogenesis, the process by which blood vessels grow. He suggests that smart eating can help prevent disease before it starts.
Here is a list of Dr. Li's recommended five superfoods for staying healthy.
- Published: April 29, 2025
- Last Updated: May 16, 2025
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Fish Roe
Fish roe might look fancy, but it’s super nutritious. Those shiny little beads are full of good fatty acids that can support your health.
- Omega-3 power: Fish roe is rich in omega-3 fats and suitable for your body, but it is something you can’t make yourself. These fats lower swelling, boost blood flow, and keep your arteries flexible.
- Cardiovascular protector: Fish roe helps lower bad fats and maintains healthy good cholesterol levels, protecting your heart from illness. It also helps control blood pressure and stops plaque build-up in arteries.
- Anti-angiogenic effect: Omega-3s help prevent the growth of bad blood vessels, especially near tumours. Dr. Li says this is key in preventing cancer before it starts.
- Brain and mood lifter: The fats in roe help support the brain, making thoughts clearer and moods more stable, and reducing the risk of feeling down or anxious.
Fish roe is an excellent, heart-friendly, brain-boosting superfood that helps your body thrive in many ways.
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Purple Potatoes
Don’t be tricked by their bright colour, purple potatoes are more than just a pretty sight. They are packed with good nutrients that can help your health right from the first bite.
- Anthocyanin abundance: The bright purple colour of these potatoes comes from anthocyanins, natural compounds with antioxidant and anti-inflammatory properties. They help protect cells and support a healthy immune system.
- Anti-angiogenic edge: Purple potatoes are great for your heart. They contain plenty of potassium and anti-inflammatory benefits. They help your blood vessels relax and lower pressure in your arteries.
- Better Gut and Blood Sugar Control: Thanks to their fibre and resistant starch, purple potatoes also aid digestion and help keep blood sugar levels steady. They are good for your gut and can prevent energy crashes.
- Regulation of blood pressure: They are full of potassium and have anti-inflammatory properties. They help relax blood vessels and lower the pressure in your arteries.
Purple potatoes offer many health benefits. Their qualities can support heart health and help you feel good overall.
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Walnuts
Walnuts aren’t just a tasty snack; they are like little health secrets in a hard shell. Dr. Li suggests eating walnuts because they have special compounds that help boost your immune system.
- Ellagic acid: They are rich in ellagic acid, which helps your gut create compounds that fight inflammation and kick your immune response into gear.
- Immune system booster: Eating walnuts helps keep you healthy and trains your immune system to function better. They support your body’s defences and even help clean up cells through a process called autophagy.
- Brain food bonus: These nuts are also great for your brain. They are full of plant-based omega-3s, vitamin E, and other nutrients that can help with memory and thinking, plus they might lower your risk of brain diseases as you age.
- Heart and metabolism health: When it comes to heart health, walnuts can lower bad cholesterol, improve your arteries, and help your body burn fat properly—all while giving you steady energy.
So, walnuts aren’t just for snack mixes; they boost your health and brainpower. Just a handful a day can make a real difference.
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Truffles
Truffles might seem fancy, but Dr. Li points out that they are good for you due to their unique chemical makeup. Found underground, truffles are natural sources of compounds that can boost both mental health and your immune system.
- Anandamide advantage: When it comes to mood and mental health, Dr. Li says that feeling good is important for overall health, and truffles can help with that without needing synthetic drugs or too much stimulation.
- Mood and mental health: Truffles are also packed with helpful stuff like beta-glucans and antioxidants, which can boost your body’s immune cells and keep things in check.
- Immunity ally: Truffles might also be good for your gut. They can act like prebiotics, feeding the good bacteria in your system and helping strengthen your immune response.
- Gut-health supporter: It may help feed the good bacteria in your system, which in turn helps strengthen your immune system by keeping your microbiome healthy.
In short, truffles aren’t just fancy food; they can lift your spirits and help your immune system. It’s not only about the taste; it’s about feeling good all around.
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Sauerkraut
This fermented food is packed with live bacteria that are great for your gut and help with digestion and immune health. Sauerkraut has been around for ages and still packs a punch.
- Probiotic powerhouse: It also supports your mood. The good bacteria in sauerkraut can help your body produce serotonin and lower inflammation, both of which are tied to how clear you think and how you feel.
- Gut-brain axis support: It can help fight cancer. The bacteria create compounds that assist with detoxing and may help stop tumour growth.
- Cancer-fighting fermentation: Sauerkraut also helps your body absorb important nutrients like vitamin K2, iron, and vitamin(B12 | B6) better, so you get more benefits from what you eat.
Sauerkraut isn’t just a tasty side; it’s a healthy addition to your diet with plenty of benefits.
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