When we think of food, we think of calories and nutrition. This is true, but food is so much more. It is information which can alter your personal health history and can be passed along to future generations. Even though you may have a predisposition to certain health risks due to your DNA, this is not carved in stone. While the sequence of your DNA can’t be altered, the way in which your genes express themselves can be changed. The emerging field of epigenetics looks at gene expression: how genes can be turned on and off. While this may sound trivial, the impact of gene expression is huge. It is the difference between:
A butterfly or a caterpillar
A liver cell or a brain cell
A disease state or no disease
How can food re-write history?
The prefix “epi-” means features that are on top of, or in addition to, the traditional genetic basis for inheritance. Think of your epi-genes as a personalized operating manual which sits on top of your genes. It is unique because it can be edited. Certain foods, called “epi-nutrients” make it easier to write/erase genetic information. These epi-nutrients help ensure healthy cell reproduction; eliminate toxins and free radicals; and boost your immune system.
So what should I eat?
Look at the list of foods (and the corresponding epi-nutrients) below. Feel good about the foods you already enjoy! Know that they contribute valuable information for your health. Then try one or two foods you might not have eaten for a while. Variety will provide the greatest benefit.
Broccoli and all cruciferous vegetables (Sulforaphane)
Egg yolks, liver, soy, cooked beef, chicken, veal and turkey (Choline)
Garlic (Diallyl sulfide)
Grapes (Resveratrol)
Green tea, black tea (Tea-polyphenols)
Leafy vegetables, sunflower seeds, baker’s yeast, liver (Folic acid)
Meat, liver, shellfish, milk (Vitamin B12)
Meats, whole grain products, vegetables, nuts (Vitamin B6)
Sesame seeds, brazil nuts, fish, peppers, spinach (Methionine)
Soy, soy products (Genistein)
Wheat, spinach, shellfish, sugar beets (Betaine)