So, what do we need to eat to improve our gene functioning? In a very general sense, ensuring we have a variety of micronutrients (vitamins and minerals) is the best way to ensure proper functioning of our cells and expression of our genes. Our understanding is still basic and there’s a long road ahead, but there are some key diet and lifestyle measures that we can all incorporate to ensure the correct functioning of our bodies. The good news is, these micronutrient-dense foods are tasty, cheap and easy to cook with. Here are some examples of foods I encourage my patients to eat regularly, and a snapshot of the science that explains why.
+ A WORD OF WARNING
Already, there are tools you can buy that can read your genetic profile and claim to give you tailored nutrition advice online, but I suggest treating these with caution. Simply looking at genetic profiling in isolation is a narrow perspective to take and it’s not as simple as ‘eating to beat your genes’. Health outcomes are the result of a complex interplay of food, gut health, environmental stressors and many other variables. The future of medicine is definitely personal77 and I’m certain it will soon become the norm to have these tests, but they have to be taken in the context of the individual’s circumstances. We are sophisticated machines with multiple pathways beyond our genes that we need to consider, but it doesn’t stop me from getting excited about the future application of these tools for practitioners.
Greens for your genes
Romanesco cauliflower, cabbages of all kinds, pak choy, rocket leaves, broccoli, broccoli sprouts, Brussels sprouts, cavolo nero, kale, chard…
Everyone knows that these greens are ‘good for us’. It has been drilled into our heads since childhood. But, apart from fibre and vitamins, greens have a wealth of other properties. Cruciferous vegetables (also known as brassicas), in particular, are known for their sulforaphane content. Sulforaphane is a plant chemical currently being researched for its ability to stabilise cells and protect against cancer. It also appears to impact a master regulator of genes involved in reducing cancer activity.78
But this is merely one of the hundreds of compounds involved in the mechanism of why greens are ‘good for us’. Cauliflower, broccoli, broccoli sprouts and rocket leaves all contain sulforaphane, plus a whole lot more that hasn’t yet been fully investigated. And these vegetables don’t just contain novel chemicals; they are also full of micronutrients like magnesium and folate which are vital for repairing and producing DNA.79,80
One of the key features of the influential Dean Ornish study73 that showed lifestyle changes could promote genes that fight cancer, was a plant-focused diet high in cruciferous vegetables. Best of all, these ingredients can taste wonderful with the right spices, herbs and cooking techniques to moderate their naturally bitter taste. You’ll want to have these affordable foods every day.
Spice your DNA
Herbs and spices are what make cooking and eating so pleasurable. In Middle Eastern cuisines, they often serve fresh herbs alongside tagines and stews to complement the rich, earthy flavours. Vietnamese food is commonly presented with a side plate brimming with mint leaves and whole coriander stems. Our Indian version of a salad (see here) includes sliced red onion, fresh lemons and, of course, raw chilli. As a child, I would watch in awe as my father ate small bites of whole green chilli with his meals. I still haven’t quite acquired the taste for this level of heat!
Fresh leaves are more than just sharp flavour notes to accompany a meal. Simple herbs like parsley, for example, contain plant chemicals called flavones.81 These are known to promote the activity of genes that are responsible for suppressing inflammation,82,83 a key feature in conditions like cancer and diabetes.
And it’s not just parsley … rosemary, turmeric, ginger, oregano, onion and garlic are also abundant with health-promoting chemicals including epigalletins, quercetin, luteolin and others with equally long and confusing names.84 To cover just our limited knowledge of all these compounds and their potential uses would fill volumes of books.
I don’t want to steer you in the direction of only eating particular foods to alter your gene activity – I simply want you to appreciate the immense power of everyday ingredients. Herbs and spices are very much part of that line-up. So, when you look at my recipes, notice how highly flavoured and spiced they are. There is a method behind these flavour-packed dishes.
Colour your plate
I’m passionate about colours. They truly represent the complexity and beauty of food. Beyond their spectacular visual display and abundance of antioxidants, colourful foods are exceptionally important for us for their effects on our genes.75 Plant chemicals (also called phytochemicals and phytonutrients) are responsible for these beautiful pigments and are usually found concentrated in the skins of fruits and vegetables.
We know that reducing inflammation is hugely important when it comes to longevity and reducing the risk of diseases ranging from dementia to depression.85 An example of a plant chemical that gives food a vibrant, red colour is anthocyanin.86 You’ll find this in everything from beetroot and wild berries to red onion (not just pomegranate juice and acai powder!). Anthocyanins are known to activate the gene responsible for heightening antioxidant activity which can prevent against cancer.87 It is an incredible ingredient, but one of literally thousands that could be just as impressive.
Rather than using a reductionist approach to the science that concentrates on the benefits of singular compounds, I implore you to remember that all foods have a number of chemicals in varying amounts that are wonderful.88 Variety and nutrient density is the goal here. Don’t focus too much on exact lists of ingredients and their chemical attributes. Choose vibrant colours and foods that you and your family will enjoy to reap the benefits of nature’s gifts. And remember … don’t throw away the skins!
The power of your microbiome
The microbiome is a feature of our health that we’ve already visited (see here). It is the name we give to the trillions of microbes (mostly bacteria) that reside all over our body but mainly in the gut. Because of the sheer number of microbes in this population, your microbiome consists of over 100 times more genetic material than your own.89 This population has immense impact on the health of your body and mind because the microbiome genetic code is quite literally communicating and interacting with your own.90,91 The scientific community has only started appreciating this information over the last 20 years. The most exciting feature is that although we cannot change our own genetic information, the genes and health of our microbial population can be altered by environment and that affects the expression of our DNA.92
This may all sound quite fantastical – the fact that our destiny is in our hands. We are quite far away from precision treatments that alter the microbiome for specific health outcomes, but science tells us that if we eat and live according to principles that help our microbiome population thrive, we live healthier lives and are less likely to suffer disease. One of the probable reasons for this is because the microbiome has an ability to positively affect the expression of our DNA. Nurturing your gut health (see here) could prove vital in disease prevention and treatment.
Lifestyle for genes
• Sleep is integral to health. It’s also very impactful on our microbiome and our circadian rhythms that affect our biology and gene expression.93