Probably, it will not be news to anyone that the products that a person eats affect the body. Food is one of the best ways to take care of your health , because we eat several times a day to provide the body with energy and nutrients. It is simple and automatic, unlike other processes.
What is somewhat more difficult is to make the right choice of food among hundreds of tempting options in the refrigerator, cupboard, supermarket and restaurant. That’s why a defined meal plan , menus and grocery lists can be helpful in helping you eat healthier.
Five immune systems form the main pillars of human health , and each of them is affected by diet. The 5 x 5 x 5 plan is a strategy to support the body’s five health defense systems by adding 5 healthy foods that you like to 5 meals and snacks throughout the day.
5 health protection systems
Let’s look at the five main systems that shape health and some of the common foods that can strengthen them. Choose at least 1 food from each category to eat each day. Many foods support multiple systems at the same time.
System of angiogenesis
Angiogenesis is a process our body uses to grow and maintain blood vessels. A healthy angiogenesis system is a protective mechanism that regulates where blood vessels should grow, which can cut off the blood supply to tumors. Certain foods can help the angiogenesis system stay in a healthy state of homeostasis. You can choose a diet that will protect or slow the development of cancer, support the heart and help prevent many deadly diseases, so you can live a longer and healthier life.
Best supporting foods : almonds, apples, berries, broccoli, cabbage, chicken (dark meat), cinnamon, dark chocolate, green tea, licorice root, olive oil, pink grapefruit, pistachios, red wine, soybeans, tomatoes, tuna, watermelon.
Regeneration system
The human body is constantly being rebuilt. With more than 750,000 stem cells in the bone marrow, lungs, liver, and virtually every organ, the body renews itself every day. Certain foods mobilize these cells for regeneration . Other foods can even kill the stem cells that cause cancer to develop.
Best supporting foods : apple peel, arctic char (and other rich sources of fish oil), barley, black and green tea, berries, carrots, celery, coffee, kiwi, onions, peanuts, purple potatoes, lettuce, salmon, spinach , chard, turmeric, walnuts, whole grains.
The microbiome system
Our gut microbiome is a major defense system , as it controls the immune system , influences angiogenesis, and even helps produce hormones that affect the brain. But this system can quickly fail.
Disturbances of intestinal microflora can be caused by unhealthy diet , environmental factors and the use of antibiotics. They can lead to such serious diseases as obesity, metabolic syndrome, type 2 diabetes and many others. One way to support the gut microbiome is to eat foods rich in pro- and prebiotics.
Best supporting foods : Apricots, arugula, blueberries and other berries, broccoli, white cabbage, cauliflower, collard greens, dark chocolate, flax seeds, kale, kimchi, mushrooms, oranges, pumpkin seeds, red wine, sauerkraut, turmeric.
DNA protection system
Human DNA has amazing repair mechanisms that protect against damage caused by solar radiation, stress, poor sleep, and dietary habits in particular. Some foods can induce DNA repair, some turn on good genes, turn off bad ones, and lengthen the telomeres that protect DNA.
The best complementary foods : almond paste, basil, berries, loofah, bok choy, cauliflower, coffee, flax seeds, grapefruit, green tea, cabbage, macadamia nuts, mango, nectarines, olive oil, oysters, plums, salmon, sardines, soybeans, strawberries, tuna, turmeric, walnuts.
Immune system
The immune system is a double-edged sword. It produces an army of cells that protect against the common cold and other simple infections, as well as more serious ones, for example, COVID-19. On the other hand, the immune system continues to attack even when a person is not sick or injured, which can cause so-called chronic inflammation, which can damage tissues over time. Proper nutrition can support the immune system’s ability to fight disease while reducing destructive inflammation.
Best supporting foods : Fermented garlic, apples, arugula, chicory salad, berries, broccoli rabe, chamomile tea, cherries, chia seeds, chili peppers, cranberries, dark chocolate, eggplant, flax seeds, green tea, kimchi, kale, red wine , sauerkraut, shiitake mushrooms, strawberries, chard, turmeric, turnips, porcini mushrooms.
To use Dr. Lee’s 5 x 5 x 5 System , select your favorite foods from the lists above. Make sure that each of them supports at least one of the protection systems . Also, make sure you cover all 5 defense systems . You can eat all 5 foods in one day, or distribute them between different meals and snacks during the day. Just make sure you eat all 5 foods every day. This will be a good step to maintain health .
