How Can I Eat to Optimize My Genetic Potential for Good Health?

[Guest guest]

How Can I Eat to Optimize My Genetic Potential for Good Health?

JoAnn Guest

Nov 12, 2006 13:37 PST

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How to Eat for Youthful Aging

 

The latest research, building on the results of the Human Genome

Project, is showing that virtually all the chronic degenerative

diseases-the cardiovascular diseases, type 2 diabetes, arthritis,

digestive disorders, loss of mental function, and even many cancers-

are the result of dietary, lifestyle and environmental choices we

make that do not provide for our genetically inherited needs.

 

We're learning that-with the exception of a few traits like eye

color and an increased potential risk for some diseases-our genetic

inheritance or genotype holds not just one, but a variety of options

for what will be expressed and appear as our phenotype, our actual

physical self.

 

And we're learning that which genetic options are chosen is affected

by the foods we eat, that the foods we consume actually " talk " to

our genes, delivering information that changes which aspects of our

genes-those that promote health or those that engender dysfunction

and disease-will be activated.

 

Scientists have learned that even the genes we've inherited that

render us more susceptible to various chronic diseases do not,

inevitably, cause disease.

Their damaging messages remain silent-unless we make food,

lifestyle or environmental choices that trigger them into action.

 

While researchers are just beginning to identify which genes are

highly protective and which render people more susceptible to

unhealthy aging and chronic disease, the latest research already

provides sufficient information to make smart choices about the

foods you eat. Right now, you can choose the healthy way of eating

that hundreds of studies clearly show is most likely to tell your

genes to create your healthiest possible phenotype.

 

Choose Fruits, Vegetables, Whole Grains, Nuts and Seeds Rich in

Phytonutrients

An explosion of recent research has begun to reveal the immense

effects that phytonutrients, the thousands of protective compounds

in plants (phyto means plant), have on our health.

 

Fruits, vegetables, whole grains, nuts and seeds contain a lot more

than carbohydrate, protein, fat, fiber, vitamins and minerals. Each

and every type of plant is loaded with phytonutrients.

 

Why do plants expend so much of their vital energies creating all

these protective compounds? As Sesame Street's Kermit so aptly

noted, " It's not easy being green! "

 

Few plants reside in hothouses where they are guarded from assault

not merely by pests, but excessive heat, UV exposure, dryness,

flooding, hail, snow, sleet, ice-you get the picture. To not merely

survive all this, but flourish-a feat which plants have definitely

achieved-they need serious protection.

 

Phytonutrients provide it. They're plants' version of the

Environmental Protection Agency, National Guard, Police, Fire

Fighters, and Emergency Medical Technicians, all rolled into one.

 

Since not only do environmental conditions vary dramatically

throughout the year even in the same locale, but different plants

have different requirements for optimal growth, the variety of

phytonutrients plants produce is staggering.

 

We already know about hundreds of them and are continually

discovering new ones, along with additional ways in which they work

together to support human physiology.

 

Phytonutrients in fruits, vegetables, whole grains, legumes, nuts

and seeds-like flavonoids, catechins, phenols, anthocyanins,

isothiocyanates, carotenoids, terpenoids and a legion of other

chemicals with tongue-twisting names-modify gene expression, each

promoting healthy physiological function in a slightly different

way, when consumed.

 

And for many of us, that's the catch. To get the myriad benefits

that occur when phytonutrients " talk " to our genes, we have to

ingest them, and that means eating lots of whole, unprocessed,

organically grown fruits, vegetables, nuts, seeds and whole grains:

 

Whole: because many phytonutrients hang out in or immediately under

a plant's skin (or in the case of grains, in the outer, fibrous

layer), preventing damage to the periphery and fortifying the

borders against invaders. Processing often removes and discards this

phytonutrient-rich outermost layer of plant foods.

 

Take apples as an example. Apple peels contain anywhere from two to

six times (depending on the variety) more phenolic compounds and two

to three times more flavonoids in their peels than their flesh.

 

Not surprisingly, in lab studies, the antioxidant activity of apple

peels is much greater, ranging from two to six times greater in the

peels than the flesh, depending on the variety of apple.

 

Or look at what happens when whole wheat is processed into refined

wheat flour. Refined wheat flour is made from the starchy endosperm

of the wheat kernel, discarding both its bran and germ.

Unfortunately, the bran and germ are where virtually all wheat's phytonutrients

live.

 

The bran and germ, which are retained in whole wheat flour, contain

83% of wheat's total phenolic content, 79% of its flavonoids, 51% of its lutein,

78% of its zeaxanthin, 42% of its beta-cryptoxanthin, 85% of its water-soluble

antioxidant activity, and 94% of its total fat-soluble antioxidant activity.

 

Unprocessed: because some phytonutrients are volatile and evaporate

when exposed to heat, light and air. Others spring into action when a plant's

surface is cut, expending their protective energies over the next

several hours or days-long before a processed food gets shipped to

market, bought and brought home to be part of your meal.

 

Organically grown: because research shows that plants produce way

more phytonutrients when their needs to defend themselves against pests are not

being covered by pesticides.

 

Also because when plant foods are conventionally grown, the

pesticides

and other potentially harmful agricultural chemicals used are

typically concentrated in the skin.

 

Removing the skin greatly lessens the amounts of these toxins we

consume, but also deprives us of a significant portion of the

plant's phytochemicals.

 

For a glimpse into the abundance and complexity of nutrients whole

foods

deliver, let's look at oranges. When we think " oranges, " we think

" vitamin C, " but as important as this antioxidant is to our health,

it's

the tip of an orange's nutrient iceberg.

 

As internationally respected nutritional biochemist, Jeff Bland,

Ph.D.,

notes in his ground-breaking book, Genetic Nutritioneering, more

than

170 phytochemicals have been identified in oranges, including more

than

60 bioflavonoids that modify gene expression to lessen inflammation,

inhibit blood clot formation and activate the body's detoxification

system.

More than 20 carotenoids are also found in oranges, including not

only

beta-carotene, but lutein, zeazanthin and cryptoxanthin, which are

associated with lower incidence of age-related macular degeneration

(ARMD), the leading cause of blindness in the United States after

age

65.

 

And each fruit, vegetable, whole grain, legume, nut and seed has

developed its own unique array/combination of phytonutrients for its

personal defense and optimal growth.

It's not surprising-given how evolution works-but still a most

elegant

serendipity that these phytochemicals in plant foods modify our gene

expression in ways that help protect us against premature or

unhealthy

aging and chronic diseases.

 

From what we've learned so far, phytonutrients in whole foods

interact

with our genes to increase the expression of those that encode for

the

production of antioxidant and detoxification enzymes, while putting

to

sleep those that promote inflammation and the development of cancer.

In doing so, phytonutrients turn up a profusion of protective

processes

in our bodies, while shutting down the damaging ones. Here are some

of

the most studied phytonutrients, the foods in which they're highly

concentrated, and a few of their beneficial gene-related actions.

(Remember we've already discovered about 1,000 of these compounds

and

have just begun to explore what they do):

 

Allyl sulfides

Garlic and onions

Powerful antioxidants, allyl sulfides protect our genes, promote

detoxification of carcinogens, lower blood pressure, and boost

immune

defenses.

 

Flavonoids

Green tea, grapes, onions, garlic, and the fleshly inner peel of

citrus

fruits, like oranges

Flavonoids are potent antioxidants and promote the expression of

anti-cancer, anti-inflammatory genes and the enzymes responsible for

the

second, final phase of detoxification.

 

Catechins are one kind of bioflavonoid highly concentrated in tea.

Epigallocatechingallate (EGCG), the most active catechin found in

green

tea, is thought to be responsible for many of its wide-ranging

anti-cancer, cardioprotective, detoxification-enhancing and

immune-supportive effects.

 

Quercitin, another flavonoid found in onions and garlic, lowers the

expression of pro-inflammatory genes associated with allergy and

arthritis. Resveratrol, a flavonoid found in grapes, especially

their

skins, and red wine, is a powerful antioxidant not only protects

against

free radical damage to the lining of our blood vessels, but also

alters

gene expression to protect against blood clot formation and heart

disease.

 

 

 

Anthocyanins, another type of flavonoid with powerful anti-oxidant

activity, protect plants from free radicals formed by UV light and

during metabolic processes. As the following table indicates, many

commonly eaten foods, especially berries and dark purple fruits, but

also some vegetables and even beans, are excellent sources of

anthocyanins.

Food Anthocyanins in 100 grams (1 cup)

Marion Blackberries 433 mg

Blackberries 353 mg

Blueberries, cultivated 529 mg

Blueberries, wild 705 mg

Black currant 533 mg

Elderberry 1993 mg

Chokeberry 2147 mg

Sweet cherry 177 mg

Cranberry 133 mg

Concord grape 192 mg

Black plum 82.2 mg

Plum 12.5 mg

Black raspberry 845 mg

Red raspberry 116 mg

Strawberry 69.2 mg

Red cabbage 113 mg

Red radish 116 mg

Eggplant 35 mg

Red onion 38.8 mg

Black bean, raw* 23.1 mg

* Beans are not eaten raw, but only after cooking. Since

anthocyanins

leach into cooking water or canning brine, only 50-70% of them are

likely to be retained in cooked beans.

 

Curcumin

The yellow pigment in the spice, turmeric

Yet another formidable antioxidant, curcumin protects our genes,

reduces

expression of pro-inflammatory genes, and switches on anti-

inflammatory

genes.

 

Ellagic acid

Walnuts,strawberries,cranberries, raspberries,grapes

A phenolic acid with potent antioxidant activity that also helps

maintain levels and promotes production of antioxidant enzymes,

ellagic

acid also induces apoptosis (suicide) in tumor cells.

 

Glucarates

Oranges, apples, grapefruit, cruciferous vegetables, such as broccoli

Improve detoxification by inhibiting beta-glucuronidase, an enzyme

that

helps recirculate potential carcinogens, particularly those involved

in

breast, prostate, and colon cancers.

 

Glucosinolates (indole-3-carbinol, isothiocyanates, sulforaphane)

Crucifers: Broccoli, cauliflower, cabbage, Swiss chard, mustard

greens,

collards, kale

 

Promote expression of detoxification and antioxidant enzymes and

lessen

inflammation by turning off genes that produce NF-kappaB, a compound

central to the inflammatory process.

 

Gingerols

Ginger

Work with curcumin to silence pro-inflammatory genes, also prevent

inflammation by inhibiting enzymes involved in the production of

inflammatory compounds (PG synthetase, which produces inflammatory

prostaglandins, and arachidonate 5-lipoxygenase, which is involved

in

leukotriene synthesis).

Inhibit platelet activation, thus preventing blood clots. Protect

against ulcers, gastric and colon cancer by inhibiting the growth of

H.pylori.

 

Isoflavones (genistein and daidzein)

Organic Soybeans

Improve detoxification and normalize activity of

estrogen/testosterone.

Multiple beneficial effects through a variety of mechanisms on

breast

and prostate cancers, menopausal symptoms, osteoporosis,

atherosclerosis

and stroke, and brain cell deterioration.

 

Isothiocyanates (sulforaphane, I3C, DIM)

Cruciferous vegetables: Broccoli, cauliflower, cabbage, Swiss chard,

mustard greens, collards, kale

 

Stimulate production and balance activity of detoxification enzymes.

 

The liver clears out toxins in a two step process. In the first

step,

Phase I, the cytochrome p450 family of enzymes dismantles some

toxins

and converts others into even more dangerous compounds that then

attract

the Phase II enzymes, which render them ready for elimination from

the

body. If Phase I is too active, the more dangerous compounds it

creates

can stockpile.

 

The isothiocyanates in cruciferous vegetables promote an even flow

through our detoxification system by inhibiting the Phase I

(cytochrome

P450) enzymes, while stimulating the activity of Phase II enzymes.

 

Isothiocyanates help protect our genes from damage by carcinogens.

In

cells that have become cancerous, isothiocyanates block cell

replication

and trigger apoptosis (suicide) by damaging the mitochondria (energy

production factories) in these cells, causing them to literally run

out

of energy and collapse.

 

Lignans

Flaxseeds and organic soybeans

 

Bind to estrogen-receptors on cells and normalize metabolism of

estrogen/testosterone.

Protect the liver by preventing a decrease in levels of liver

antioxidant enzymes.

Inhibit the production of a variety of compounds involved in

cellular

inflammation processes, angiogenesis (in cancer, an excessive

development of new blood vessels) and blood clot formation.

 

Protect the cardiovascular system by decreasing oxidative (free

radical)

stress, lowering total cholesterol and LDL (bad) cholesterol levels,

and

increasing levels of (good) HDL cholesterol.

Inhibit proliferation of hormone-sensitive tumor cells, e.g.,

cancerous

breast and prostate cells.

 

Phytosterols

Organic Soybeans and other legumes

Cause beneficial alterations in both cholesterol metabolism and

inflammatory pathways.

 

Reduce absorption of cholesterol from foods. Decrease the production

of

cholesterol esters by human liver cells and chylomicrons by

intestinal

cells. (Chylomicrons are small globules composed of a protein plus a

fat

molecule, Made by the cells lining the intestine, they are secreted

after a fat-containing meal to carry fat to the liver, where it is

then

used to produce cholesterol.) Lower total cholesterol, (bad) LDL

cholesterol, raise (good) HDL cholesterol, and lower triglycerides.

 

Decrease inflammation by promoting production of anti-inflammatory

interleukin (IL)-10, while also lowering production of lower two

pro-inflammatory compounds, cytokine (IL)-6 and TNF-alpha.

 

 

 

What should I eat to send healthy messages to my genes?

While the evidence is complex, the conclusion it all points towards

is

simple:

 

A Mediterranean-style diet is the best way we can choose to send our

genes the messages that will produce our optimal health.

 

This healthy way of eating-which easily delivers between 5-10 daily

servings of fruits and vegetables along with whole grains, nuts,

cold-water fish rich in omega-3 fats, and the healthy fats found in

olive and flaxseed oils-is absolutely loaded with hundreds of

phytonutrients.

 

Research uncovering the multitude of ways in which phytonutrients

talk

to our genes is now beginning to explain the many epidemiological

studies that link a Mediterranean-style diet to healthy aging,

protection from and/or treatment for all the major age-related

chronic

diseases, including heart disease, high blood pressure, diabetes and

cancer.

 

How to Eat for Youthful Aging

" Most of the characteristics that determine health and vitality

after

mid-life are related to the inducible or modifiable genetic factors

and

not the hard-wired or constitutional factors. In fact,

gerontologists

now state that 75 percent of an individual's health after age 40 is

dependent upon what the person has done to his or her genes, not the

genes themselves, " notes Dr. Bland, a man who has obviously induced

the

right genes since, at age 60, he has twice the energy of men half

his

age.

 

So, which genetic factors does Dr. Bland recommend we induce and

what

foods should we eat to do so?

 

In fruit flies, the rate at which cells age is directly related to

how

well those cells can protect themselves against free radical damage.

 

According to this free radical theory of aging, which applies to us

as

well, the less exposure to free radicals and the more antioxidant

protection a cell has, the longer its youthful lifespan.

 

So, for youthful aging, we need to avoid unnecessary exposure to

free

radicals and keep our cells well supplied with antioxidants, both by

consuming them ready-made in the foods we eat and by inducing those

genes that maximize our own internal production of antioxidants.

 

In addition to familiar antioxidants in foods, such as vitamins E, C

and

beta-carotene, our cells rely for protection on a number of very

powerful antioxidant enzymes, including superoxide dismutase,

glutathione peroxidase, and glutathione reductase, all of which are

manufactured in our cells-if the right messages are sent to our

genes by

phytonutrients, especially the flavonoids.

 

Enjoy Lots of Flavonoid-rich Fruits, Vegetables, Legumes, and Whole

Grains

 

One of the largest groups of phytonutrients, the flavonoids (the

red,

blue and purple pigments in plants), includes compounds such as:

 

Quercitin (onions,green tea, apples,cranberries,buckwheat, beans,

such

as black beans)

Gingerol (ginger)

Kaempferol (cranberries, broccoli, cauliflower, Brussels sprouts,

cabbage chives)

Resveratrol (grape skins, wine)

Rutin (citrus fruits, like oranges, lemons, and grapefruit;

buckwheat,

parsley, tomato, green tea)

Hesperidin (citrus fruits like oranges, lemons, and grapefruit)

Catechins (green tea, grapes, apples, lentils, black-eyed peas)

Anthocyanins (many red, purple, or blue fruits and vegetables,

including

blueberries, purple cabbage, eggplant)

Isoflavones (organic soy, chickpeas, organic peanuts, and other

legumes)

 

Coumestans (organic soy, peas, Brussels sprouts)

To make sure we provide our cells with a constant supply of

flavonoids,

these foods should be staples in any anti-aging plan.

 

The following trace minerals, and thus the foods in which they are

concentrated, are also necessary since they are essential components

of

our antioxidant enzymes:

 

Zinc (crimini mushrooms, spinach, Swiss chard, pumpkin seeds and

sesame

seeds)

 

Manganese (cloves, cinnamon, romaine lettuce, spinach, thyme,

turmeric)

 

Copper (crimini mushrooms, blackstrap molasses, Swiss chard,

spinach,

collard and mustard greens)

 

Selenium (crimini mushrooms, cod, shrimp, tuna, halibut, salmon,

organic

eggs, barley)

 

Choosing Foods that Talk to Your Genes to Lower Disease Risk

Cancer

 

In a review article published in 1992 in Nutrition and Cancer, 82%

of

156 population studies found that a diet rich in fruits and

vegetables

provides significant protection against cancer. People eating the

least

of these phytochemical-rich foods were found to have almost double

the

risk of developing cancer compared to those with the highest intake

of

fruits and vegetables.

 

The National Cancer Institute has now spent well in excess of $20

million dollars and funded more than 1,000 studies to evaluate the

anticancer potential of plant foods.

 

These studies indicate that the following foods contain

phytochemicals

that either trigger the expression of genes that shut down cancer

cells

or put oncogenes (genes that promote the development of cancer

cells) to

sleep.

 

Foods with the highest anti-cancer activity include garlic, organic

soybeans, cabbage, ginger, licorice and the umbelliferous vegetables

(including carrots, celery, cilantro, parsley, and parsnips).

 

Significant cancer-preventive actions have been seen in studies on

onions, flaxseed, oranges, grapefruit, lemons, turmeric, broccoli,

Brussels sprouts, cauliflower, tomatoes, eggplant, chili peppers,

brown

rice, whole wheat and barley. Oats, mint, rosemary, thyme, sage,

oregano, basil, cucumber, cantaloupe and berries, including

blueberries,

raspberries and cranberries, have also demonstrated cancer-

inhibiting

effects.

 

Cooking to Lower Cancer Risk

In addition to enjoying these foods as a regular part of your

healthy

way of eating, your choice of cooking methods may also affect your

cancer risk.

Charbroiling meat, fish or poultry, for example, promotes the

formation

of a family of toxic substances called heterocyclic aromatic amines

(HAAs), which can become carcinogens or impair the function of the

immune and nervous systems.

 

A healthy detoxification system-supported by foods high in fiber

along

with antioxidants and bioflavonoid phytonutrients, particularly a

phenol

called oleoresin found in rosemary-can help protect you against the

occasional dietary indiscretion.

In a study published in Food Chemistry and Toxicology (May 2000),

when

rosemary was added to beef patties before they were fried, HAA

formation

was reduced by 44%!

 

Cooking methods that expose fats to high heat greatly lessen the

amount

of any protective compounds the fats contain, while also producing

free

radicals and other potentially harmful compounds.

 

This is why we recommend adding oil to your foods after cooking.

 

You'll get all the flavor, while retaining the phytonutrients in the

oil-and you won't consume harmful free radicals.

 

Cardiovascular Disease

The belief that cholesterol alone is the root cause of

cardiovascular

disease has been superseded by a deeper understanding of the complex

processes that result in high blood pressure, atherosclerosis, heart

attacks and strokes.

 

Research has revealed that chronic inflammation is highly correlated

with an increased risk of heart disease. Elevated blood levels of

markers of inflammation, such as homocysteine, are now well

recognized

as cardiovascular risk factors as, or even more important than,

cholesterol.

 

One reason for this is that until cholesterol is damaged, which

occurs

when high levels of inflammatory compounds are in the bloodstream,

it

does not begin the process of attachment to the blood vessel wall

that

is a first step in the development of atherosclerosis.

 

Chronic low grade inflammation may be due to infection with an

unfriendly organism, such as Helicobacter pylori, the bacterium that

causes ulcers, or can be caused by eating a diet that sends

unfriendly

messages to our genes.

 

A diet high in processed, refined foods, saturated and trans fats,

puts

the part of our immune system found within our digestive tract-the

gut-associated lymphoid tissue or GALT-into a state of alarm.

 

These foods-the bulk of the standard American diet-deliver messages

that

tell the GALT to call out the troops. Gene expression alters in the

cells composing the GALT to ramp up production of inflammatory

molecules

called cytokines, which are sent out to prime the entire body to be

ready to eliminate enemy agents.

 

An immune system on continuous red alert can over-react, wiping out

normal tissue that its soldiers mistakenly perceive as the enemy.

Such

" friendly fire " casualties can lead to damage not only to

cholesterol

and blood vessel walls, but to joints as well.

 

So, what foods can we eat to lower inflammation? Are there foods

that

can deliver messages that help shut down H.pylori? Lower levels of

homocysteine? Tell our blood vessels to relax? Signal the GALT it's

okay

to step down, kick back and take a break? Absolutely. Here are some

of

them and what they do.

 

Foods that Fight Helicobacter Pylori

Broccoli sprouts

If your digestive system is frequently upset, your stomach may be

reacting to an unwelcome guest: Helicobacter pylori. Infection with

H.

pylori is very common worldwide. Some experts estimate that nearly

50%

of the American public harbor the bacterium.

 

Regularly eating broccoli sprouts-100 grams (3 ounces) a day-can

significantly reduce H. pylori infection, confirms two studies that

follow several years of laboratory research on the sprouts, one

published in an early 2005 issue of Inflammopharmacology and another

in

the November 2005 issue of the Japanese medical journal, Nippon

Rinsho.

 

Broccoli sprouts' ability to inhibit H.pylori is thought to be due

to

their especially rich concentration of glucoraphanin, the precursor

of

sulforaphane, which is highly protective against free radicals that

can

increase inflammation, damage DNA, and potentially cause not just

ulcers, but stomach cancer.

 

Sulforaphane is made in our bodies from glucoraphanin, the key

protective compound in broccoli. Glucoraphanin is at least 20 times

more

concentrated in 3-day-old broccoli sprouts than in mature broccoli.

 

H.pylori infection produces a constant barrage of free radical

damage

to the cells that make up the lining of the stomach. To survive,

these

cells must be able to increase their arsenal of antioxidant enzymes

to

protect themselves from DNA damage.

 

The research published in Inflammopharmacology revealed that the

gene

that encodes Nrf-2 (NF-E2 p45-related factor-2) plays an important

role

in increasing the production of these protective enzymes.

 

Sulforaphane stimulates this nrf-2 gene-dependent production of

antioxidant enzymes, thereby guarding cells against oxidative injury

during H. pylori infection.

 

For the study published in Nippon Rinsho, researchers recruited 40

patients infected with H. pylori. Twenty patients ate broccoli

sprouts;

the other 20 ate alfalfa sprouts.

 

After two-months, in those who ate 100 grams (3 ounces) of broccoli

sprouts per day, both H. pylori and pepsinogen (an indicator of

damage

to the stomach) markedly decreased. Those eating alfalfa sprouts

showed

no benefit. Ginger

 

Ginger has a long history of use in the treatment of

gastrointestinal

ailments like indigestion, motion sickness and nausea during

pregnancy.

Since the bacterium, H.pylori, is now recognized as a primary

contributing factor to not only indigestion, but peptic ulcers, and

gastric and colon cancer, researchers decided to see if ginger had

any

effect on H.pylori. Ginger absolutely trounced the bacterium.

 

In this research, published in the September-October 2003 issue of

Anticancer Research, 19 different strains of H.pylori went head-to-

head

with ginger. Final score: Ginger: 19 / H.pylori: 0.

 

 

 

Organic yogurt may also help control H.pylori, according to a study

published in the September 2004 issue of the American Journal of

Clinical Nutrition.

 

In this research, 48 adult volunteers infected with H.pylori ate

yogurt

containing two kinds of probiotic bacteria, Lactobaciullus

acidophilus

and Bifidobacterium lactis, twice daily after a meal for 6 weeks,

while

11 others received a milk placebo.

 

After 8 weeks, subjects were given the C-urea breath test, which

measures the amount of urease, an enzyme used by H.pylori to allow

it to

penetrate and infect the stomach lining. In those receiving the

yogurt

containing probiotics, urease levels were way down indicating that

H.pylori activity was effectively suppressed.

 

Foods that Help Lower Homocysteine

Homocysteine is created in our cells as an intermediate step in a

process that is absolutely essential to our health called the

methylation cycle. When our cells are supplied with the necessary

amounts of betaine and the vitamins B6, B12, folate, homocysteine is

quickly converted into other useful compounds. But when the foods we

eat

fail to supply us with adequate amounts of these nutrients,

homocysteine

builds up and moves out of our cells into the bloodstream where it

causes damage to the lining of our blood vessels and nerves.

 

Research is revealing that some individuals have a much higher need

for

the nutrients involved in the methylation cycle than other people.

If

your homocysteine levels are high, which a simple blood test can

check,

the following foods, rich in these nutrients, are especially

important

for your cardiovascular health.

 

And, as high homocysteine levels are also strongly linked to

Alzheimer's

and other dementias, to your brain's health as well.

 

Foods rich in B6: spinach, red bell pepper, turnip greens, garlic,

tuna, cabbage, mushrooms, broccoli, Swiss chard, cod. Foods rich in

B12:

snapper, shrimp, scallops, salmon, cod, yogurt, milk, egg. Foods

rich in

folate: romaine lettuce, spinach, asparagus, mustard greens, turnip

greens, collard greens, broccoli, beets, lentils, black beans,

summer

squash. Foods rich in betaine: eggs, whole wheat, spinach and

shrimp.

 

Don't be afraid to eat eggs. Organic eggs are an excellent dietary

source of choline, from which our bodies derive betaine. Eggs do

contain

approximately 213 milligrams of cholesterol each, leading to the

traditional advice about limiting egg intake.

 

But when researchers used data from the most recent National Health

and

Nutritional Examination Survey (NHANES III, 1988-94) to compare the

nutritional intake of diets that contained eggs with those that did

not,

they found that dietary cholesterol was not related to serum

cholesterol

concentration.

 

As a matter of fact, in this study reported in the Journal of the

American Medical Association, people who ate 4 eggs per week had

lower

mean serum cholesterol concentration than those who ate 1 egg per

week

(193 mg/dL vs. 197 mg/dL).

 

Foods that Tell Blood Vessels to Relax

In addition to their role in clearing homocysteine, folate-rich

foods

are essential performers in the intricate biochemical dance through

which our blood vessels are instructed to be more elastic, dilate

and

relax. Their dance partner in this process is the essential amino

acid

(protein building block), arginine.

 

Arginine and folate affect blood vessel tone because both are needed

for

the production of one of the most important agents regulating blood

vessel elasticity-nitric oxide. Nitric oxide, which is produced in

the

vascular endothelium (the lining of the blood vessels), is made from

arginine.

 

In the endothelium, arginine is converted into citrulline through

the

action of an enzyme called endothelial nitric oxide synthase or eNOS

for

short. This process is brought about through the action of a

coenzyme

called tetrahydrobiopterin.

 

And tetrahydrabiopterin is made in the body through a pathway that

requires folate in the form in which it is active in the body, which

is

called 5-methyltetrahydrofolate or 5MTHFR.

 

Without adequate folate, 5MTHFR cannot be produced. Without 5MTHFR,

tetrahydrabiopterin cannot be produced. And without

tetrahydrabiopterin,

the process through which arginine becomes cirtuline and is

converted

into NO cannot occur. Without NO, our blood vessels fail to dilate

properly.

 

This is one of the primary reasons why a healthy way of eating that

includes foods rich in folate and arginine, such as the

Mediterranean

and DASH diets, is able to lower high blood pressure as effectively

as

first generation hypertensive drugs.

 

Foods rich in folate are noted directly above under Foods that Help

Lower Homocysteine. Foods rich in arginine include most nuts and

seeds

(sesame seeds, walnuts, cashews, flaxseeds) and buckwheat.

 

Foods that Fight Cardiovascular Inflammation

Omega-3-rich foods

 

Cold-water fish, such as salmon, sardines, cod, and flaxseeds, are

the

richest sources of these anti-inflammatory fats. These essential

fatty

acids are actually precursors to hormone-like substances called

eicosanoids, which are converted in the body to a wide variety of

cell

messengers. Eicosanoids produced from the omega-3 fats talk to our

genes, telling them to decrease blood clotting, blood pressure,

heart

rate, and inflammation, and to maintain normal, healthy heart

rhythms.

This last benefit-a strong, healthy heartbeat-may be one of the most

important since 50% to 60% of deaths from cardiovascular disease are

a

result of sudden cardiac death from sustained ventricular

arrhythmias

(when the heart muscle quivers instead of beats). These are the

heart

attacks that take even apparently healthy people with normal

cholesterol

levels by deadly surprise.

 

Extra-virgin olive oil

 

Atherosclerosis develops from an excessive inflammatory response

that

causes damage to the lining of our blood vessels (the endothelium)

and

the smooth muscle of the artery wall.

 

Atherosclerotic plaques form, kind of like band-aids, to cover up

these

damaged areas. Each step in the process through which plaques

develop is

regulated by the action of messenger molecules produced by the cells

in

the blood vessel lining and muscular walls.

 

A variety of compounds in extra virgin olive oil, including its

monounsaturated fats, vitamin E and anti-oxidant phenols, intervene

to

halt virtually every step of the atherosclerotic process.

 

Numerous studies have shown that replacing saturated fat in the diet

with olive oil's monounsaturated fats significantly lowers blood

levels

of cholesterol, especially LDL-cholesterol.

 

The monounsaturated fat in olive oil (oleic acid) also increases

blood

levels of HDL (good)-cholesterol. It does this, in part, by

decreasing

the activity of a protein called CETP (the cholesterol ester

transfer

protein), which dismantles HDL by moving the fats (cholesteryl

esters)

it contains into other cholesterol molecules.

 

Since more cholesterol esters remain locked up in beneficial HDL,

this

action also means that less are available for use in the production

of

potentially harmful LDL.

 

LDL cholesterol does not cause any damage to the blood vessel unless

it

has first been damaged by free radicals itself. Each LDL molecule

actually contains its own supply of antioxidants to protect itself

against free radical damage. Olive oil, which contains both vitamin

E

and a number of antioxidant phenols, delivers fresh antioxidant

troops

to LDL, and also protects the endothelium (the lining of the blood

vessels) from free radical damage.

 

By preventing this damage, olive oil short circuits the formation of

the

numerous inflammatory compounds that would have been generated in

response, promoting the development of blood clots and plaques.

 

Type 2 Diabetes

Our ability to control our blood sugar levels is highly dependent

upon

our cells' ability to respond to insulin, the hormone that ushers

sugar

(glucose) out of the bloodstream into our cells for use in energy

production.

 

In his discussion of diabetes in Genetic Nutritioneering, Dr. Bland

explains how the standard American diet, which contains large

amounts of

refined highly processed carbohydrates, speaks to our genes, sending

messages that alter our metabolism, so our cells no longer respond

to

insulin, and we store calories as fat rather than burning them for

energy.

 

Insulin resistance, a hallmark of type 2 diabetes, results in high

levels of sugar (glucose) circulating in the bloodstream. Recent

research reveals that when excessive glucose remains in the blood,

it

can attach to proteins and tissues. Because the structure of these

proteins, called advanced glycosylated end-products or AGEs, is

altered,

they can no longer function normally, so they deliver dysfunctional

messages to the genes.

 

In addition, these AGEs " poison " our cells' energy production

factories,

the mitochondria. Not only does this result in insufficient energy

production to meet our cells' needs, but a large increase occurs in

the

amount of free radicals present in our cells as well.

 

Because the mitochondria use oxygen in the process of creating ATP

(the

energy currency of the body), an unavoidable byproduct of their

energy

assembly line is reactive oxygen species-a type of highly damaging

free

radical. When our mitochondria are functioning properly, these

potential

cellular terrorists are quickly disarmed, but when AGEs have thrown

a

wrench in the mitochondrial works, cellular havoc can quickly become

the

order of the day.

 

Over time, a poor quality diet and its consequences-a bloodstream

full

of AGEs-can make us age prematurely. The unhealthy messages given to

genes and free radical damage to our cells' energy production

factories

can result in damage to virtually every organ, including the skin,

eyes,

blood vessels, heart, kidneys, joints, and brain.

 

Your best choices are antioxidant-rich foods that slowly, steadily

deliver enough energy to keep you going, but not so much all at once

that your bloodstream is flooded with glucose and insulin.

 

The key here is that the whole foods that supply complex

carbohydrates-whole grains, starchy vegetables, whole fruits, and

legumes-are not only loaded with AGE-defying antioxidant

phytonutrients,

but are much more slowly digested, so they release sugar (glucose)

for

absorption into the bloodstream much more slowly than processed

foods,

and thus provoke much smaller releases of insulin.

 

Processed, refined foods, including most breads, crackers, chips,

and

snack foods, are largely composed of simple carbohydrates-refined

wheat

flour, white rice, highly processed potatoes or corn, sodas, table

sugar

and other added sweeteners like corn syrup and fructose.

(Fruit juice, while it contains many more phytonutrients than other

processed foods, is still a pasteurized refined food that very

rapidly

floods the bloodstream with sugar, causing a corresponding spike in

insulin.)

 

Choosing phytonutrient-rich foods according to their glycemic load

is

the best way to identify those that deliver the most protection

while

placing the least amount of strain on our blood sugar-regulating

machinery.

 

You may already be familiar with the glycemic index (GI), which

evaluates carbohydrate-containing foods by how much of a rise in

circulating blood sugar they trigger-the higher the number, the

greater

the blood sugar response. So a low GI food will cause a small rise,

while a high GI food will trigger a dramatic spike. A GI of 70 or

more

is considered high, a GI of 56 to 69 is medium, and a GI of 55 or

less

is low.

 

The glycemic load (GL) is a newer, better way to assess how a food's

carbohydrate affects blood sugar levels that takes the glycemic

index

into account, but gives a fuller, more practical picture than the

glycemic index.

 

A food's GI tells you only how quickly a particular carbohydrate it

contains turns into sugar. It does not tell you how much of that

carbohydrate is actually in a serving of a particular food. Since in

real life we don't eat carbohydrate by itself, we eat food that

contains

it along with other things like protein, fat and fiber, you need to

know

a food's GL to understand its real life effect on blood sugar.

 

For example, the carbohydrate found in watermelon has a high GI of

72.

But there isn't a lot of it, so watermelon's glycemic load is

relatively

low; a one cup serving (150 grams) of watermelon has a GL of only

5.7. A

GL of 20 or more is high, a GL of 11 through 19 is medium, and a GL

of

10 or less is low. Similarly for carrots while a half-cup serving of

cooked carrots has a GI of 49, the GL is only 1.5.

 

A half-cup of raw carrots has an even lower GL of 1.0. Other low

glycemic load, phytonutrient-dense vegetables (an 80 gram

serving-approximately ½ cup-has a GL ranging from 0-3) include:

asparagus, beets, bell peppers, broccoli, Brussels sprouts, cabbage,

cauliflower, celery, cucumber, eggplant, green beans, kale, romaine

lettuce, crimini mushrooms, spinach, tomatoes, zucchini, summer

squash

and pumpkin.

 

Low glycemic load, phytonutrient-packed fruits include:

apples (1 medium has a GL of 6.8). fresh apricots (a serving of 3

has a

GL of 4.0), cherries (20 of these sweet treats have a GL of just

2.2),

grapes (the GL of one cup is 6.9), grapefruit (1/2 large has a GL of

3)

kiwi (1 has a GL of 4.0), oranges (1 medium has a GL of 4.4),

peaches (a

large fresh peach has a GL of 3.0), pears (1 medium has a GL of 4),

pineapple (2 slices of fresh pineapple7mdash;a little less than 3

ounces

worth-have a GL of 6.6), plums (3-4 small ones have a GL of just

2.7),

and strawberries (1 cup-4 ounces-has a GL of 1).

 

Beans are an excellent low GL choice since, in addition to

antioxidant

phytonutrients, they're a low-calorie source of both protein and

fiber.

 

Black beans-the beans with the highest concentrations of antioxidant

anthocyanin phytonutrients-have a GL of 5.7 per half-cup serving.

Soybeans-another phytonutrient superstar-weigh in with an even lower

GL

of just 1.6 per half-cup. Even a cup of soy milk has a GL of only

3.7.

Other beans with a very low GL per one-half cup serving include:

navy

beans (GL =4.2), split peas (5.1), lentils (5.3), pinto beans (5.8)

and

garbanzo beans (6.3).

 

Phytonutrient-rich low GL grains (one serving = ½ cup) include:

barley (GL = 4.25), bulgur (GL = 7.95), brown rice (GL = 8), and

millet

(GL = 8.52). Low GL breads made from whole grains (a serving = 1

slice)

include: wholemeal rye kernel (pumpernickel) bread (GL ranges from 5-

8),

whole wheat bread (GL ranges from 8-13). Six-ounces of boiled, whole

wheat sphagetti has a GL of 14.

 

Virtually all nuts and seeds have a very low GL. The GL scores for

50

grams (a little less than 2 ounces) are: peanuts (1), almonds (0),

cashews (3), walnuts (0).

 

Low-fat organic yogurt has a GL per 6 ounce serving of 3. Eggs (120

grams or 4 ounces) have a GL of 0.

 

Eating to Unlock Your Genetic Potential

The information we now have-that the foods we choose to eat deliver

so

much more than calories, that they contain compounds that actually

affect what our genes' will express, and therefore our appearance,

overall health, and longevity-is tremendously exciting.

 

We now know that vibrant health and youthful aging are not just a

matter

of luck. We can optimize our genetic potential for health every time

we

eat. And we know enough about the messages specific foods deliver to

begin eating to unlock our genetic health potential right now.

 

We can't just rely on a few foods, even those considered nutritional

superstars, to get maximal benefits. And it's obvious no pill will

ever

be able to deliver the myriad of genetic messages that make for

optimal

health.

 

Only by eating a variety of whole foods-5-10 daily servings of

fruits

and vegetables along with whole grains, nuts, cold-water fish rich

in

omega-3 fats, and the healthy fats found in olive and flaxseed oils-

will

we receive the 1,000s of nutrients, all of which, in their own

unique

ways, provide our genes with a comprehensive set of instructions for

optimal health.

 

References

Adom KK, Sorrells ME, Liu RH. Phytochemicals and antioxidant

activity of

milled fractions of different wheat varieties. J Agric Food Chem.

2005

Mar 23;53(6):2297-306. PMID: 15769171

 

Aguilera CM, Ramirez-Tortosa MC, Mesa MD, Gil A. Nutr Hosp. 2001

May-Jun;16(3):78-91. PMID: 11475681

 

Arts IC, Hollman PC. Polyphenols and disease risk in epidemiologic

studies. Am J Clin Nutr. 2005 Jan;81(1 Suppl):317S-325S. PMID:

15640497

 

Auger C, Rouanet JM, Vanderlinde R, Bornet A, Decorde K, Lequeux N,

Cristol JP, Teissedre PL. Polyphenols-enriched Chardonnay white wine

and

sparkling Pinot Noir red wine identically prevent early

atherosclerosis

in hamsters. J Agric Food Chem. 2005 Dec 14;53(25):9823-9. PMID:

16332138

 

Balogh Z, Gray JI, Gomaa EA, Booren AM. Formation and inhibition of

heterocyclic aromatic amines in fried ground beef patties. Food Chem

Toxicol. 2000 May;38(5):395-401. PMID: 10762724

 

Barta I, Smerak P, Polivkova Z, Sestakova H, Langova M, Turek B,

Bartova

J. Current trends and perspectives in nutrition and cancer

prevention.

Neoplasma. 2006;53(1):19-25. PMID: 16416008

 

Bautista MC, Engler MM. The Mediterranean diet: is it

cardioprotective?

Prog Cardiovasc Nurs. 2005 Spring;20(2):70-6. PMID: 15886550

 

Bertram JS. Carotenoids and gene regulation. Nutr Rev. 1999

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Bland J. Genetic Nutritioneering. Keats Publishing: Los Angeles,

1999.

 

 

JoAnn Guest

mrsjo-

www.geocities.com/mrsjoguest/Diets