November 28, 2022
I want to shift your perspective on how you see food. Food truly is medicine! Did you know there’s a new field of research called nutrigenomics? It studies how the food we eat literally changes our genetic expression! How crazy is that?! We recently discovered: Food provides INFORMATION to our DNA that tells it how to express (Açar & Akbulut, 2022). What kind of message do you think flaming hot cheetos send to your DNA?! There’s some food for thought for ya!
There’s a saying that goes something like this: “Your genes load the gun, your diet and lifestyle pull the trigger.” So just because diabetes or obesity or heart disease runs in your family does NOT mean you need to accept that as your fate! YOU have the power to change your genetic expression with the food you eat, sleep you get and activity you do!
Foods like turmeric, radishes, capers and cruciferous vegetables like broccoli, cauliflower, kale and brussel sprouts have nutrigenomic activity shown to positively alter our genetic expression and boost antioxidant status (Açar & Akbulut, 2022).
Food is so much more than just a lump of carbs, protein, fat, vitamins and minerals. In addition to these macro and micro-nutrients, it turns out there are other types of nutrients unique to plants and yet other nutrients found only in animal products… BOTH of which are necessary for optimal human health.
These plant nutrients are called phytochemicals. Can you believe there are over 5,000 phytochemicals currently identified, and we’re still discovering more every day (Liu, 2013)! Examples are flavonoids, lignans, carotenoids and alkaloids like DIM. We’re only beginning to understand their power but each phytochemical has its own unique “superpower” that contributes to our health and fights disease. Because every system in the body is connected, it’s common that doing something to improve your cardiovascular health also improves your brain health, your energy and your ability to lose weight (Eggersdorfer, 2018; Rodríguez, 2011; Rajoria, 2019; Ullah, 2020)!
The health benefits of olive oil are incredible! It can do wonders for our brain health by repairing what’s known as the Blood Brain Barrier, a barrier that protects what comes in and out of our brain. A unique compound called oleocanthal was recently discovered in olive oil that had anti-inflammatory properties comparable to prescription drugs (Lucas et al., 2011)! Just keep in mind: oils are calorie dense! One Tbsp contains 120 calories, so don’t drown your food in it.
Another phytochemical example – DIM is a compound in cruciferous veggies like broccoli, cauliflower, brussel sprouts that has cancer-fighting properties! It balances estrogen, fights PMS & menopause symptoms and improves reproductive health. Flavonoids in Green tea, cabbage, kale, berries and grapes improve memory & cognitive function, fight depression, cancer and diabetes and much more (Eggersdorfer, 2018; Rodríguez, 2011; Rajoria, 2019; Ullah, 2020)!
So these are the medicinal plant compounds… BUT There’s also medicinal animal-based compounds critical for optimal health. Taurine, creatine, carnosine, anserine and 4-hydroxyproline are compounds only found in animal products like poultry, red meat and fish. They have unique biochemical roles in helping with weight loss, fighting aging, boosting brain health, improving heart health, reducing cancer risk, boosting your immune system, giving your skin a healthy glow, and improving your overall feelings of well-being. For example, carnosine is a compound found mainly in beef products, needed for optimal muscle function. It can fight aging by protecting our DNA against damage and so much more (Wu, 2020).
Omega-3s are found in fish like salmon, pasture-raised beef, pasture raised eggs, chia seeds, flaxseeds and supplements. They’ve been shown to POWERFULLY influence gene expression, fight disease and boost brain health. Many vegans think they can get adequate amounts of omega 3s with foods like flaxseed and chia seed. But plants contain a different form of Omega-3s called ALA; The animal form of omega 3s is called EPA & DHA. Only ~6% of ALA is converted into EPA, ~2% is converted into DHA. And EPA and DHA are critical to maintain immune system function, heart health and brain health. So overtime these systems would suffer if only intaking omega 3s from plant sources (Greupner T, Kutzner L & Nolte, 2018).
The beautiful thing is this: you don’t have to remember any of these nerdy details! Just run-away with the main take-away.. BALANCE is KEY! Food is information. And food truly is medicine! EAT MORE REAL FOOD!
An optimal diet is abundant in a VARIETY of plant based foods – fruits, veggies, nuts, seeds, potatoes, olive oil, avocado oil and specific types of whole grains. It also incorporates fish, eggs, poultry and meat. Research shows we need about 5 cups of fruits and veggies per day to optimize our health, energy and fat burning ability (Wang et al., 2021)!
We discuss more specifics on how to use food as medicine in the Charge Up Challenge NuTriDay app! Plus, in the program e-book, you’ll get:
CLICK HERE to sign up for the upcoming NuTriDay Charge Up Challenge Group.
References:
Açar, Y., & Akbulut, G. (2022). Nutritional Epigenetics and Phytochemicals in Cancer Formation. Journal of the American Nutrition Association, 1–6. Advance online publication. https://doi.org/10.1080/27697061.2022.2147106
Bolling BW, Chen C-YO, McKay DL, Blumberg JB. Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Nutrition Research Reviews. 2011;24(2):244-275. doi:10.1017/S095442241100014X
Buchowski, MS. CHAPTER 1:Calcium in the Context of Dietary Sources and Metabolism , in Calcium: Chemistry, Analysis, Function and Effects, 2015, pp. 3-20 DOI: 10.1039/9781782622130-00003
Eggersdorfer M, Wyss A. Carotenoids in human nutrition and health. Arch Biochem Biophys. 2018;652:18-26. doi:10.1016/j.abb.2018.06.001
Greupner T, Kutzner L, Nolte F, et al. Effects of a 12-week high-α-linolenic acid intervention on EPA and DHA concentrations in red blood cells and plasma oxylipin pattern in subjects with a low EPA and DHA status. Food Funct. 2018;9(3):1587-1600. doi:10.1039/c7fo01809f
Liu R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in nutrition (Bethesda, Md.), 4(3), 384S–92S. https://doi.org/10.3945/an.112.003517
Lucas, L., Russell, A., & Keast, R. (2011). Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Current pharmaceutical design, 17(8), 754–768.
https://doi.org/10.2174/138161211795428911
Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020;25(17):3809. Published 2020 Aug 21. doi:10.3390/molecules25173809
Misselwitz B, Fox M. What is normal and abnormal in lactose digestion? The Lancet. Gastroenterology & Hepatology. 2017;2(10):696–697.
Rajoria S, Suriano R, Parmar PS, et al. 3,3'-diindolylmethane modulates estrogen metabolism in patients with thyroid proliferative disease: a pilot study. Thyroid. 2011;21(3):299-304. doi:10.1089/thy.2010.0245
Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ. Naturally Lignan-Rich Foods: A Dietary Tool for Health Promotion?. Molecules. 2019;24(5):917. Published 2019 Mar 6. doi:10.3390/molecules24050917
Storhaug CL, Fosse SK, Fadnes LT. Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. The Lancet. Gastroenterology & Hepatology. 2017;2(10):738–746.
Thiruvengadam M, Venkidasamy B, Thirupathi P, Chung IM, Subramanian U. β-Casomorphin: A complete health perspective. Food Chem. 2021;337:127765. doi:10.1016/j.foodchem.2020.127765
Ullah A, Munir S, Badshah SL, et al. Important Flavonoids and Their Role as a Therapeutic Agent. Molecules. 2020;25(22):5243. Published 2020 Nov 11. doi:10.3390/molecules25225243
Wang DD, Li Y, Bhupathiraju SN, et al. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. 2021;143(17):1642-1654. doi:10.1161/CIRCULATIONAHA.120.048996
Woodford KB. Casomorphins and Gliadorphins Have Diverse Systemic Effects Spanning Gut, Brain and Internal Organs. Int J Environ Res Public Health. 2021;18(15):7911. Published 2021 Jul 26. doi:10.3390/ijerph18157911
Wu G. Important roles of dietary taurine, creatine, carnosine, anserine and 4-hydroxyproline in human nutrition and health. Amino Acids. 2020;52(3):329-360. doi:10.1007/s00726-020-02823-6
FIBROUS CARB SOURCES
STARCHY CARB SOURCES
PROTEIN SOURCES
The following protein sources are also CARB sources
FAT SOURCES
MISCELLANEOUS
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