Eat to Beat Disease

“Can the food you eat today decide the diseases you avoid tomorrow?” William W. Li argues that the right dietary choices can arm your body’s natural defenses against ailments like cancer, heart disease, and aging.

1. Your Body's Defense Systems Thrive on the Right Foods

Your body is equipped with multiple defense systems—angiogenesis, regeneration, microbiome, DNA repair, and immunity. Each of these systems works tirelessly to stave off diseases. Food plays a vital role in boosting these defenses.

For instance, angiogenesis, the process where blood vessels grow and maintain themselves, controls tumor growth by cutting off its blood supply. Foods like soybeans and broccoli help regulate this process, starving microscopic cancers of nutrients. Similarly, stem cells repair tissues across the body but need support from specific foods like cocoa flavanols.

Eating strategically fuels these systems in ways that go beyond "eating healthy." Science-backed choices, such as including berries to protect DNA or mushrooms to boost immunity, allow you to harness food as more than just calories.

Examples

• Soy contains genistein, aiding angiogenesis to block blood supply to early-stage tumors.
• Cocoa doubles circulating stem cells within a month for better organ repair.
• Microbiome-supporting sauerkraut reduces gut inflammation.

2. Cancer-Fighting Foods: Soy and Cruciferous Veggies

Cancer might be growing in all of us daily, but angiogenesis regulates its progression. Certain foods like soy and broccoli act as cancer-fighting agents.

Soy foods have genistein, which suppresses blood vessel growth feeding tumors. Studies have shown that a daily dose of 10 grams of soy protein can reduce cell growth risks like Ewing’s sarcoma and others. Similarly, broccoli is rich in sulforaphanes, which have been linked to a reduced risk of ovarian, prostate, and skin cancer.

These plant-based foods empower angiogenesis to precisely manage blood flow where it’s needed while depriving cancer cells of vital nutrients. Proactively adding these to meals can significantly lower risks.

Examples

• At least one cup of broccoli weekly lowers prostate cancer risk by 59%.
• Fermented soy products like miso target multiple cancer cell types.
• Combining plant nutrients helps regulate blood vessel overgrowth efficiently.

3. Cocoa Works Wonders for Regeneration

Stem cells rebuild and renew critical systems like your cardiovascular health. A warm cocoa drink might sound indulgent, but it could actually double your stem-cell count in just a month.

Cocoa contains flavanols that improve blood flow and repair damaged vessels. A study where participants consumed high-flavanol cocoa revealed enhanced health outcomes, including better circulation. Cocoa doesn’t just help your heart; it fuels regeneration needed after injuries or age-related decline.

Turning a daily cocoa break into a health practice might not only soothe your soul but also keep your body in repair mode.

Examples

• Cocoa flavanols doubled stem cell levels in coronary disease patients in a study.
• Drinking cocoa improved artery function after one month.
• Regular cocoa consumption can regenerate post-injury tissues.

4. The Microbiome: Feeding the "Good" Bacteria

Your body hosts trillions of bacteria collectively known as the microbiome. These bacteria influence your mood, metabolism, and even your immune response.

Foods that strengthen good bacteria include fruit juices like pomegranate, fermented items like sauerkraut, and even hard cheeses. These foster growth of beneficial gut bacteria that enhance immunity, manage body fat, and produce mood-regulating chemicals like dopamine.

Proper feeding of your gut bacteria isn’t just a wellness fad—it’s a necessity for balanced health.

Examples

• Lactobacillus in sauerkraut stimulates intestinal stem cells to reduce inflammation.
• Parmigiano-Reggiano cheese regulates fat storage with active probiotics.
• Pomegranate juice grows Akkermansia, a protective gut bacteria.

5. Mushrooms and Olive Oil for Robust Immunity

The immune system is your first line of defense against both trivial and serious health threats. Foods like mushrooms and olive oil provide it substantial strength.

Mushrooms activate components like antibodies in the saliva, as demonstrated in research where participants increased antibody levels by 55% after just one week of eating them. Olive oil, with oleic acid and hydroxytyrosol, reduces inflammation and supports immunity.

These items, simple to incorporate, keep your immune system alert and efficient.

Examples

• White button mushrooms raised participants’ immune response in one week.
• Olive-oil-rich diets improved cardiovascular immunity markers in a study.
• Substituting corn oil for olive oil aids immune-system health significantly.

6. DNA Defense: The Shield of Telomeres

Your DNA experiences over 10,000 damaging "events" daily. Yet, telomeres—caps protecting your DNA—can be preserved by eating berries and nuts.

A study involving mixed berry juice revealed a 66% improvement in DNA protection in just a week. Meanwhile, nuts slowed telomere shortening caused by aging, allowing your cells to function better for longer.

Food choices directly influence how well your DNA defends itself against the wear and tear of life.

Examples

• Mixed berry juice showed massive boosts in DNA repair in research.
• Daily nut consumption led to longer-lasting protective telomeres.
• Foods rich in antioxidants create shields against everyday cellular damage.

7. Surprising Health Boosters: Alcohol, Spice, and Cheese

Not all indulgent foods are the enemy. Beer, spicy meals, and cheese carry unexpected advantages.

While beer should be consumed moderately, it contains xanthohumol, which prevents fat storage and lowers cancer risks. Adding a spicy kick to meals reduces death risks from major diseases, according to large-scale studies. Cheese, previously tagged as unhealthy, has anti-cancer properties thanks to vitamin K2 in varieties like Gouda.

These overlooked foods allow you to rethink moderation for better health outcomes.

Examples

• Beer components reduce kidney cancer risks based on studies.
• Daily spicy food consumption correlated with a 14% lower mortality rate.
• Hard cheeses lowered prostate and lung cancer risks in a German study.

8. Seafood for Cancer Prevention

Seafood, rich in omega-3 fatty acids, offers cancer-beating advantages. A Singaporean study found that women eating three ounces of seafood daily reduced breast cancer risks by 26%. Fish consumption also cuts bowel cancer by nearly a third.

Regularly including fish in meals fuels both your immunity and DNA protection, making it a worthy staple.

Examples

• Singaporean research confirmed seafood’s link to breast cancer reduction.
• Bowel cancer risks dropped when fish was consumed even moderately.
• Omega-3 oils uniquely impact cellular health against aging.

9. Cheese Isn’t Always the Villain

Despite its fat content, cheese like Parmigiano-Reggiano and Gouda carries distinct health properties—offering cancer protection and benefits for the heart.

The presence of probiotics and nutrients like vitamin K2 redefines cheese as a health-positive indulgence when consumed responsibly.

Examples

• Cheese consumers in Swedish studies had fewer heart attacks.
• Vitamin K2 reduces risks of both prostate and lung cancer effectively.
• Edam cheese improves bone health alongside other benefits.

Takeaways

1. Incorporate two cups of broccoli and 10 grams of soy protein weekly to block cancer growth.
2. Replace butter and refined oils with extra-virgin olive oil to boost immune system markers.
3. Commit to a handful of nuts daily to preserve DNA and slow aging processes linked to telomere shortening.