Epigenetics at the table: what are the foods that influence genes

THETo genetics it is not fate. The impact of genetics on the onset of diseases weighs for about 30%. the remainder 70% depends on us, From what we eat, from how we move, if we manage stress well, in short, from our lifestyle. Integrating epigenetic foods into the daily diet and, if necessary, targeted supplements, can represent a powerful custom prevention tool.

What you eat can activate or deactivate genes. Science today says that the way you live and feed can influence genes, without changing their structure. This fascinating discipline is called epigenetics. In other words: you are not only what you eat, but also what your body does with what you eat. And each meal can become a biological message that turns off inflammation genes or lights longevity genes. One of the most powerful signals comes from the food we put on the plate every day.

What is epigenetics?

The epigenetics deals with the Gene expression regulation mechanisms: biochemical signals that decide which genes should be “read” and which “silenced”. These mechanisms are influenced by nutrition, physical activity, stress and sleep quality, exposure to environmental toxins. Epigenetics is the science that studies like lifestylein particular nutrition can “say” to the genes whether to turn on or extinguish. In practice, the DNA contains all the information, but it is the signals that we send to the body to decide which instructions to activate. And one of the most powerful signals comes from the food we put on the plate every day.

Source: “Epigenetics and Nutrition: an evidence-Based approach “(Nutrients, 2019).

Foods that “light up” the genes of wellness

Some foods contain natural substances (phytochemicals and epinutrients) capable of stimulate the activity of protective genes, including those involved in cell detoxification, in DNA repair and reducing inflammation.

Epigenetics: examples of beneficial foods

At the top of the ranking are the cruciferous vegetables (broccoli, cabbage, rocket). Thanks to sulphoraphane They help the body to eliminate toxins and protect the cells. Sulforafano stimulates the enzymes of phase II of liver detoxification and activates the expression of gene nrf2which regulates the main cell protection responses.
The berries they are rich in polyphenols and anthocyanins, protect against cell aging and regulate the methylation DNA.
The blue fish (salmon, mackerel, herring) is rich in Omega-3which reduce the expression of pro-inflammatory genes such as Il-6 and TNF-α and therefore in fact lower inflammation.

What foods activate the “negative” genes

On the other hand, some foods are able to activate the expression of genes associated with Chronic inflammation, oxidative stress and degenerative diseases. Examples of pro-inflammatory and potentially harmful foods:

Refined sugars: They promote the aberrant methylation of DNA and the activity of pro-inflammatory genes, stimulating low-grade chronic chronic inflammation.
Ultra -prompt foods and fast food: rich in Trans and addiv fatthe they alter the microbiota and the hepatic gene expression, causing real damage to our health.
Excess alcohol: interferes with the methylation of DNA and damages the genetic material and tires the liver.
Monosodic glutamate (MSG) It is associated with neuronal oxidative stress. Its abuse can negatively influence the brain.
A study published on Clinical epigenetics (2021) has shown that Rich diets in sugars and trans fats are related to harmful epigenetic modifications already in young adults.

Epigenetic supplements: what they are and how they work

Some natural supplements contain substances that work as epigenetic “switches”, that is, help to activate the right genes and turn off the harmful ones. That is, they act as genical modulators. Some examples:

Curcumin: powerful natural anti-inflammatory, inhibits pro-inflammatory genes. It is essential to use it in a micellar form to have optimal absorption.
Resveratrol: stimulates the Sirtuine, the “longevity genes”, regulating cellular metabolism. Should be consumed in phytosomial form.
Sulphoraphane: powerful against environmental toxins.
Vitamin D: regulates the activity of over 2000 genes, including immune and anticancer ones
Source “The Journal of Nutritional Biochemistry“(2020).

ATTENTION: many natural supplements must be specifically formulated to be really bioavailable. It is important to be guided by a professional expert in nutrition and nutraceutics.

Who is Dr. Federica Almondo

Nutritionist Food science specialistformed at the center of dietology and obesity of the San Raffaele hospital in Milan, Dr. Federica Almondo is one of the most recognized and appreciated professionals in the sector. Founder of Cerva 16- Nutrition and anti-aging centeris also the protagonist of various apparitions on heads and radio-television channels. Author of the book “The healthy feeding of the child from 0 to 10 years” (Mariotti, 1995)of publications on International Journal of Obesity and guest of various television broadcasts.

Over the years he has dedicated himself to the deepening of All new border disciplines in the Food Field and anti-aging via high-formation in Nutraceutical, nutrigenomics, nourigenetics, epigenetics, metabolomics. Is an expert in Ketogenic therapies (Nutcheso scientific association), in Nutritional medicine And Metabolomics (Einu.m European Institute of Nutritional Medicine) and in Systemic medicine (Aime.s Italian Systemic Medicine Association). Is Socia Sinut (Italian Society of Nutraceutica), AIMES (Italian Association of Systemic Medicine), AIMF (Italian Association of Functional Medicine) and attended the Microbioma School (Turin). I level master in Psychic Neuro Endocrine Immunology (pnei), is also “Breathing scientist” (for stress management, 2024).

Co-founder of Cerva 16innovative functional, regenerative, enhancement and anti-aging medicine center. D.ssa Almondo is a nutritionist, a specialist in nutrition science, is an expert in nutrigenetics, nutrigenomics, nutraceutical, metabolomics, ketogenic diet, epigenetics, epigenomics, breathing and in anti-aging medicine.

Thanks to the multiple and diversified skills, its activity includes dietotherapy and avant -garde specialist services And it stands out for the ability to find effective solutions even to the most complex problems related to food.

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