How to 'rewrite' genetics with food? Foods that have greatest impact
What foods affect genetics (photo: Freepik)
You can change genetics without laboratory experiments with the right foods in your diet. Some of them have a strong effect on the body, states nutritionist Natalia Samoylenko.
How to change genes
According to the expert, genes are a kind of scenario laid down by nature. But it can be edited with the help of epigenetic mechanisms - certain marks that "turn on" or "turn off" genes, affecting health and longevity.
DNA methylation is a kind of "switch" that determines whether a gene will be active or not. In this case, methyl groups are added to DNA that can "turn off" certain genes, such as those associated with inflammation or aging.
Histone modification affects the availability of genetic information for reading. And the important thing is that these changes are not permanent. That is, nutrition and lifestyle can both trigger certain epigenetic mechanisms and reverse them.
What foods have the greatest impact
Folic acid and vitamin B12 (greens, meat, eggs) promote DNA methylation, reducing the risk of cardiovascular disease.
Polyphenols found in green tea, cocoa, dark chocolate, and berries regulate genes responsible for inflammation and metabolism.
Omega-3 fatty acids (fatty fish, flax, nuts) can change the activity of genes that affect inflammation and brain health.
Sulforaphane in broccoli and Brussels sprouts stimulates the activity of genes responsible for detoxification and anti-tumor protection.
Curcumin in turmeric affects genes associated with cancer.
It is important to remember that added sugar and processed foods can accelerate the biological aging of cells.
Details of the study
A study has shown that high sugar intake can accelerate the biological aging of cells through oxidative stress and inflammation. People who reduced their consumption of added sugar showed a slowdown in changes in their epigenetic age.
"Genes are not a sentence! They only set a possible scenario, but it's up to us to decide who will direct this story," Samoylenko added.
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