Did you know that your genes do not necessarily hold your fate in health?
That’s right! Although our genes are inherited and there are some things we can’t change, science is now finding that the expression of these genes (whether they are turned on or off) can be modified by our environment.
You can have an enormous influence on your future health by simply choosing the right foods.
This new field of study is called Nutrigenomics, and the findings are astonishing. You have huge control over whether you develop heart disease, certain cancers, diabetes, or high blood pressure – and you can reverse your risk as well.
So now you’re probably wondering what foods can help turn off the ‘bad’ genes. While every individual has different nutrition needs based on their health history, genomics, and several other factors, there are specific foods we can focus on that are beneficial.
As you read on, you’ll realize that it’s nothing you haven’t heard before!
My goal is to not overwhelm you with all the things you should avoid, but rather focus on the items to include. Concentrating on getting these foods throughout the day will help to push out those that increase your risks.
Fruits and Vegetables
Though nutritional science is often conflicting and confusing, there’s one area of research that has withstood the test of time - the benefits of fruits and vegetables.
Produce is nature’s multivitamin, providing the body with the vitamins, minerals, and antioxidants needed for optimal health.
Interestingly, antioxidants are the substances in plants that give them their color, aroma, and flavor. More importantly, these substances help protect the plant from UV rays, insects, and other pests – acting like a plant immune system. Just as they help plants, antioxidants support our health as well.
Antioxidants help protect our cells against free radicals, naturally occurring oxygen molecules ‘gone bad’. They are short an electron causing them to be unstable – reacting with anything they come in contact with.
Typically, that ‘anything’ is our cells; a reaction that causes damage. Too much oxidative damage can potentially lead to internal inflammation and chronic diseases. Antioxidants protect us by being the first line of defense against these harmful free radicals, giving over an electron and making them stable, happy, and non-reactive.
Some antioxidants even have anti-bacterial and anti-viral properties.
Since each fruit and vegetable contains a different array of vitamins, minerals, and antioxidants, each one provides the body with different benefits. So when we eat only a few types of fruits and veggies, we’re limiting the advantages our bodies receive.
Choose a wide variety of colorful fruits and veggies and give your body the best health protection possible!
Goal: Include at least 1-2 fruit per day and 1.5 - 2 cups of vegetables with each meal (namely lunch and dinner). Big Goal: 5-9 servings per day.
Serving sizes: Veggies = 1/2 cup cooked, 1 cup raw; Fruit = 1 whole fruit, 1 cup chopped, 1/4 cup dried
Whole Grains
You knew this one was coming, right?
We’ve all heard it before: choose whole grains. But you know what? It’s not just about the fiber. Yes, fiber is wonderful for our bodies: helping to lower cholesterol, helping to keep you feeling full and satisfied, and helping to keep us regular. In fact, I would say fiber is like pumping iron for your colon – keeps you healthy! But let’s take a closer look at why whole grains will help you take control of your healthy destiny.
Vitamins and Minerals
Whole grains are rich in vitamin B, which helps convert food to energy in the body. Feeling tired? Try choosing whole grains for a boost.
Antioxidants
That’s right, whole grains have them too! The antioxidants in whole grains have been shown to help reduce harmful internal inflammation, which is a process that can lead to chronic disease.
Short Chain Fatty Acids (SCFAs)
Whole grains are broken down into SCFAs in the intestines, which are the primary fuel used by the intestinal cells to stay healthy. By eating whole grains you’re improving the health of your gut, which then allows for better absorption of nutrients and better digestion.
Whole grains include: 100% whole wheat, rolled oats, brown rice, wild rice, bulgur (cracked wheat), barley (not pearled), millet, amaranth, quinoa, rye, spelt, wheat berries, and flaxseed.
Goal: Choose whole grains over refined/processed grains the majority of the time. Be sure cereals and grains have at least 3 grams of fiber per serving to ensure they’re a good choice!
Serving sizes: 1/2 cup cooked grain; 3/4 – 1 cup cereal.
Unsaturated Fats
Other key nutrients that help you control your health destiny are unsaturated mono-, poly-, and omega-3 fatty acids.
These fats come primarily from plant sources and are liquid at room temperature. Unsaturated fats help lower harmful LDL cholesterol, reducing your risk of heart disease and stroke. In other words, they help turn off those ‘bad’ inflammatory genes!
Omega-3 fatty acids not only lower LDL cholesterol, but also help raise good HDL cholesterol. Benefits of omega-3s span from protection against certain cancers to prevention of heart disease, arthritis, degenerative eye disease, and high blood pressure. Although these omega’s are found in walnuts, canola oil, and flax seeds; the best source is cold water fish.
Unsaturated fats include: canola oil, olive oil, walnuts, almonds, flax oil/ground flax seeds, chia seeds, and cold water fish (tuna, sardines in water, bluefish, salmon, lake trout, herring, mackerel).
Goal: To replace much of your saturated and trans fat intake (fatty meats, sausage, bacon, skin on poultry, butter, cream, high-fat dairy, processed high-fat foods) with foods high in unsaturated fats.
Serving sizes: Although these are all healthy foods, they also pack a big calorie punch – so go easy! Nuts: 2 oz (one shot glass full) is 150-200 calories, Oils: 1 Tbsp has 100 calories.
Bottom Line
If given a chance to prevent and/or reverse a future potential disease, would you jump at the opportunity? By simply concentrating on fitting in more of these foods, that’s exactly what you’ll be doing.
We all wish there was a magic pill that could make life easier and healthier, but unfortunately, there isn’t. YOU hold the power to control your current and future health. Making changes in your eating habits isn’t easy, but if you choose one goal to accomplish at a time, you’ll be setting yourself up for long-term success.
Sources
Mathers JC. Nutrigenomics in the modern era. Proceedings of the Nutrition Society. 2017;76(3):265-275. doi:10.1017/S002966511600080X
Mead MN. Nutrigenomics: the genome--food interface. Environ Health Perspect. 2007;115(12):A582-A589. doi:10.1289/ehp.115-a582
Pem D, Jeewon R. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. Iran J Public Health. 2015;44(10):1309-1321.
Bach Knudsen KE. Microbial degradation of whole-grain complex carbohydrates and impact on short-chain fatty acids and health. Adv Nutr. 2015;6(2):206-213. Published 2015 Mar 13. doi:10.3945/an.114.007450
Hayes J, Benson G. What the Latest Evidence Tells Us About Fat and Cardiovascular Health. Diabetes Spectr. 2016;29(3):171-175. doi:10.2337/diaspect.29.3.171
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