Have you ever thought about optimizing or changing the expression of your genes? Did you know that you could be able to do this by just starting changing some of your eating habits? Scientists and new researches in the field of Epigenetic (the genomes on the top of our genetic) confirm that the food we eat influences the marks on our DNA (the so called epigenom) which affect our gene expression.
You truly are what you eat! Or to say it with other words: Diet is one of the most potent signals to our genes. That also means that the food you eat not only delivers calories and nutrients to your body, but even more important it delivers information!
The information of the nutrients we eat can modify the expression of our genes and potentially turn bad genes off and good genes on. So by eating certain food you can be the DJ on the desk and influence which genes are turned on or off.
Eating the „right“ food and adding so called „EPI-nurtients“ in your daily meals is an opportunity to create great health benefits. For example on Thanksgiving your food choice could be an opportunity to epigenetically lower your risk of cancer, maybe even preventing tumor growth and to boost your immune system.
Let’s have a closer look on which nutrition contains those epigenetic health benefits. What should you have on your plate? Broccoli, fruits, olives, dark chocolate, and green tea would be a good choice because of the following reasons:
Broccoli: It contains an EPI-nutrient called sulforaphane that acts as a nutrigenomic modulator, which means that it can modulate the activity of epigenetic enzymes. Sulforaphane is the most potent down nutrient to turn on our detox enzymes. These enzymes are found both in liver and lungs and clear chemicals from our body. A study from China shows that people getting one cup of broccoli sprouts a day were able to get rid of 60 % more benzene from their bodies. Moreover broccoli eaters can get rid quicker of carcinogens present in tobacco smoke, grilled meat and household chemicals. So eating broccoli is an easy way to protect us from toxins in our daily life. Sulforaphane also makes our DNA more resistant to damage. Moreover broccoli contains folate (which is a methyl-donating nutrient). But you should consider that in cooked broccoli the sulforaphane gets destroyed, so to get the benefits of the sulforaphane you should better eat it raw or chop it and let it lay for 40 minutes before steaming or cooking it, those are two ways to keep the precious nutrient with all the benefits for your health.
Polyphenols: They are found in foods such as fruits, vegetables, olives, and dark chocolate. These food choices are a great source in promoting resilience against stress and reducing depression. And who doesn’t have stress from time to time?
Green Tea: The nutrient „Tea-Polyphenols“ which is found in Green Tea is a nutrigenomics modulator. Research found out that in mice this nutrigenomics modulator protected mice against cancer cells. Furthermore there is evidence that a polyphenol found in green tea, could epigenetically influence the function of the immune system.
Always keep in mind by reflecting on your eating habits and your meals:
„The genes are the book you are born with. Whereas lifestyle is the book you are the author of and diet is one of the best pencils in your hand.“
{Quote by Lucia Aronica, Lecturer at Stanford University}
So take that chance — it’s your choice with which information you nourish your body, which in turn influence your overall well-being.
Contacts and further information sources:
Stefanie Rist (Author) : https://www.linkedin.com/in/stefanie-rist/
Lucia Aronica (Epigenetic expert) Website: https://draronica.com