How Can I Eat to Optimize My Genetic Potential for Good Health?

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Post-genomic research has shown that most chronic degenerative diseases (cardiovascular disease, type 2 diabetes, arthritis, cognitive decline, many cancers) result not from genetic destiny alone, but from the interaction between inherited susceptibility and dietary, lifestyle, and environmental factors.

With few exceptions (eye color, blood type), the genome encodes multiple phenotypic possibilities. Which genes are expressed depends partly on dietary inputs. Nutrient and phytonutrient molecules interact with transcription factors, epigenetic marks, and signal transduction pathways, effectively selecting among the genome’s available programs.

Even genes that confer elevated disease susceptibility do not inevitably produce disease. Their pathogenic programs remain quiescent unless environmental or dietary triggers activate them.

Current nutrigenomic research, though still early, already provides actionable guidance. Dietary patterns supported by hundreds of epidemiological and intervention studies can favor expression of protective genes while keeping disease-promoting programs silent.

Choose Fruits, Vegetables, Whole Grains, Nuts and Seeds Rich in Phytonutrients

Recent research has begun to characterize the physiological effects of phytonutrients, the thousands of protective compounds found in plants (phyto = plant).

Fruits, vegetables, whole grains, nuts, and seeds contain far more than macronutrients, fiber, vitamins, and minerals. Every plant species synthesizes its own array of phytonutrients.

Plants produce these compounds because they face constant environmental stress: UV radiation, temperature extremes, drought, flooding, insect predation, and microbial attack. Phytonutrients function as the plant’s chemical defense system, providing UV screening, antimicrobial activity, and antioxidant protection.

Since not only do environmental conditions vary dramatically throughout the year even in the same locale, but different plants have different requirements for optimal growth, the variety of phytonutrients plants produce is staggering. We already know about hundreds of them and are continually discovering new ones, along with additional ways in which they work together to support human physiology.

Phytonutrients in fruits, vegetables, whole grains, legumes, nuts, and seeds (flavonoids, catechins, phenolic acids, anthocyanins, isothiocyanates, carotenoids, terpenoids) modify gene expression through distinct molecular mechanisms. The catch: these compounds must be ingested. Obtaining their full range requires consuming whole, unprocessed, organically grown plant foods:

Whole: because many phytonutrients hang out in or immediately under a plant’s skin (or in the case of grains, in the outer, fibrous layer), preventing damage to the periphery and fortifying the borders against invaders. Processing often removes and discards this phytonutrient-rich outermost layer of plant foods.

Take apples as an example. Apple peels contain anywhere from two to six times (depending on the variety) more phenolic compounds and two to three times more flavonoids in their peels than their flesh. Not surprisingly, in lab studies, the antioxidant activity of apple peels is much greater, ranging from two to six times greater in the peels than the flesh, depending on the variety of apple. Or look at what happens when whole wheat is processed into refined wheat flour. Refined wheat flour is made from the starchy endosperm of the wheat kernel, discarding both its bran and germ. Unfortunately, the bran and germ are where virtually all wheat’s phytonutrients live. The bran and germ, which are retained in whole wheat flour, contain 83% of wheat’s total phenolic content, 79% of its flavonoids, 51% of its lutein, 78% of its zeaxanthin, 42% of its beta-cryptoxanthin, 85% of its water-soluble antioxidant activity, and 94% of its total fat-soluble antioxidant activity.

Unprocessed: because some phytonutrients are volatile and evaporate when exposed to heat, light and air. Others spring into action when a plant’s surface is cut, expending their protective energies over the next several hours or days�long before a processed food gets shipped to market, bought and brought home to be part of your meal.

Organically grown: because research shows that plants produce way more phytonutrients when their needs to defend themselves against pests are not being covered by pesticides. Also because when plant foods are conventionally grown, the pesticides and other potentially harmful agricultural chemicals used are typically concentrated in the skin. Removing the skin greatly lessens the amounts of these toxins we consume, but also deprives us of a significant portion of the plant’s phytochemicals.

For a glimpse into the abundance and complexity of nutrients whole foods deliver, let’s look at oranges. When we think “oranges,” we think “vitamin C,” but as important as this antioxidant is to our health, it’s the tip of an orange’s nutrient iceberg.

As internationally respected nutritional biochemist, Jeff Bland, Ph.D., notes in his ground-breaking book, Genetic Nutritioneering, more than 170 phytochemicals have been identified in oranges, including more than 60 bioflavonoids that modify gene expression to lessen inflammation, inhibit blood clot formation and activate the body’s detoxification system. More than 20 carotenoids are also found in oranges, including not only beta-carotene, but lutein, zeazanthin and cryptoxanthin, which are associated with lower incidence of age-related macular degeneration (ARMD), the leading cause of blindness in the United States after age 65.

Each plant species has evolved its own combination of phytonutrients for defense and growth. Through evolutionary co-adaptation, many of these same compounds interact with human gene regulatory pathways in ways that influence aging and chronic disease risk.

Current evidence indicates that phytonutrients in whole foods upregulate genes encoding antioxidant and phase II detoxification enzymes while downregulating pro-inflammatory and pro-tumorigenic gene programs. In doing so, phytonutrients turn up a profusion of protective processes in our bodies, while shutting down the damaging ones. Here are some of the most studied phytonutrients, the foods in which they’re highly concentrated, and a few of their beneficial gene-related actions. (Remember we’ve already discovered about 1,000 of these compounds and have just begun to explore what they do):

Allyl sulfides
Garlic and onions
Powerful antioxidants, allyl sulfides protect our genes, promote detoxification of carcinogens, lower blood pressure, and boost immune defenses.

Flavonoids
Green tea, grapes, onions, garlic, and the fleshly inner peel of citrus fruits, like oranges
Flavonoids are potent antioxidants and promote the expression of anti-cancer, anti-inflammatory genes and the enzymes responsible for the second, final phase of detoxification.

Catechins are one kind of bioflavonoid highly concentrated in tea. Epigallocatechingallate (EGCG), the most active catechin found in green tea, is thought to be responsible for many of its wide-ranging anti-cancer, cardioprotective, detoxification-enhancing and immune-supportive effects.

Quercitin, another flavonoid found in onions and garlic, lowers the expression of pro-inflammatory genes associated with allergy and arthritis. Resveratrol, a flavonoid found in grapes, especially their skins, and red wine, is a powerful antioxidant not only protects against free radical damage to the lining of our blood vessels, but also alters gene expression to protect against blood clot formation and heart disease.

Curcumin
The yellow pigment in the spice, turmeric
Yet another formidable antioxidant, curcumin protects our genes, reduces expression of pro-inflammatory genes, and switches on anti-inflammatory genes.

Ellagic acid
Walnuts,strawberries,cranberries, raspberries,grapes
A phenolic acid with potent antioxidant activity that also helps maintain levels and promotes production of antioxidant enzymes, ellagic acid also induces apoptosis (suicide) in tumor cells.

Glucarates
Oranges, apples, grapefruit, cruciferous vegetables, such as broccoli
Improve detoxification by inhibiting beta-glucuronidase, an enzyme that helps recirculate potential carcinogens, particularly those involved in breast, prostate, and colon cancers.

Glucosinolates (indole-3-carbinol, isothiocyanates, sulforaphane)
Crucifers: Broccoli, cauliflower, cabbage, Swiss chard, mustard greens, collards, kale
Promote expression of detoxification and antioxidant enzymes and lessen inflammation by turning off genes that produce NF-kappaB, a compound central to the inflammatory process.

Gingerols
Ginger
Work with curcumin to silence pro-inflammatory genes, also prevent inflammation by inhibiting enzymes involved in the production of inflammatory compounds (PG synthetase, which produces inflammatory prostaglandins, and arachidonate 5-lipoxygenase, which is involved in leukotriene synthesis).
Inhibit platelet activation, thus preventing blood clots. Protect against ulcers, gastric and colon cancer by inhibiting the growth of H.pylori.

Isoflavones (genistein and daidzein)
Soybeans
Improve detoxification and normalize activity of estrogen/testosterone. Multiple beneficial effects through a variety of mechanisms on breast and prostate cancers, menopausal symptoms, osteoporosis, atherosclerosis and stroke, and brain cell deterioration.

Isothiocyanates (sulforaphane, I3C, DIM)
Cruciferous vegetables: Broccoli, cauliflower, cabbage, Swiss chard, mustard greens, collards, kale
Stimulate production and balance activity of detoxification enzymes. The liver clears out toxins in a two step process. In the first step, Phase I, the cytochrome p450 family of enzymes dismantles some toxins and converts others into even more dangerous compounds that then attract the Phase II enzymes, which render them ready for elimination from the body. If Phase I is too active, the more dangerous compounds it creates can stockpile. The isothiocyanates in cruciferous vegetables promote an even flow through our detoxification system by inhibiting the Phase I (cytochrome P450) enzymes, while stimulating the activity of Phase II enzymes.
Isothiocyanates help protect our genes from damage by carcinogens. In cells that have become cancerous, isothiocyanates block cell replication and trigger apoptosis (suicide) by damaging the mitochondria (energy production factories) in these cells, causing them to literally run out of energy and collapse.

Lignans
Flaxseeds and soybeans
Bind to estrogen-receptors on cells and normalize metabolism of estrogen/testosterone.
Protect the liver by preventing a decrease in levels of liver antioxidant enzymes.
Inhibit the production of a variety of compounds involved in cellular inflammation processes, angiogenesis (in cancer, an excessive development of new blood vessels) and blood clot formation.
Protect the cardiovascular system by decreasing oxidative (free radical) stress, lowering total cholesterol and LDL (bad) cholesterol levels, and increasing levels of (good) HDL cholesterol.
Inhibit proliferation of hormone-sensitive tumor cells, e.g., cancerous breast and prostate cells.

Phytosterols
Soybeans and other legumes
Cause beneficial alterations in both cholesterol metabolism and inflammatory pathways.
Reduce absorption of cholesterol from foods. Decrease the production of cholesterol esters by human liver cells and chylomicrons by intestinal cells. (Chylomicrons are small globules composed of a protein plus a fat molecule, Made by the cells lining the intestine, they are secreted after a fat-containing meal to carry fat to the liver, where it is then used to produce cholesterol.) Lower total cholesterol, (bad) LDL cholesterol, raise (good) HDL cholesterol, and lower triglycerides.
Decrease inflammation by promoting production of anti-inflammatory interleukin (IL)-10, while also lowering production of lower two pro-inflammatory compounds, cytokine (IL)-6 and TNF-alpha.

What should I eat to send healthy messages to my genes?

A Mediterranean-style diet is the best way we can choose to send our genes the messages that will produce our optimal health.

This healthy way of eating�which easily delivers between 5-10 daily servings of fruits and vegetables along with whole grains, nuts, cold-water fish rich in omega-3 fats, and the healthy fats found in olive and flaxseed oils�is absolutely loaded with hundreds of phytonutrients.

Research uncovering the multitude of ways in which phytonutrients talk to our genes is now beginning to explain the many epidemiological studies that link a Mediterranean-style diet to healthy aging, protection from and/or treatment for all the major age-related chronic diseases, including heart disease, high blood pressure, diabetes and cancer.

How to Eat for Youthful Aging

“Most of the characteristics that determine health and vitality after mid-life are related to the inducible or modifiable genetic factors and not the hard-wired or constitutional factors. In fact, gerontologists now state that 75 percent of an individual’s health after age 40 is dependent upon what the person has done to his or her genes, not the genes themselves,” notes Dr. Bland, a man who has obviously induced the right genes since, at age 60, he has twice the energy of men half his age.

So, which genetic factors does Dr. Bland recommend we induce and what foods should we eat to do so?

In fruit flies, the rate at which cells age is directly related to how well those cells can protect themselves against free radical damage. According to this free radical theory of aging, which applies to us as well, the less exposure to free radicals and the more antioxidant protection a cell has, the longer its youthful lifespan.

So, for youthful aging, we need to avoid unnecessary exposure to free radicals and keep our cells well supplied with antioxidants, both by consuming them ready-made in the foods we eat and by inducing those genes that maximize our own internal production of antioxidants.

In addition to familiar antioxidants in foods, such as vitamins E, C and beta-carotene, our cells rely for protection on a number of very powerful antioxidant enzymes, including superoxide dismutase, glutathione peroxidase, and glutathione reductase, all of which are manufactured in our cells�if the right messages are sent to our genes by phytonutrients, especially the flavonoids.