the world’s healthiest foods

PART 4
the world’s healthiest foods support healthy cells

eating for healthier cells

Courtesy: Human Genome Research Institute

We are in the midst of a revolution in the way we understand how the food we eat affects our health. The science of nutrition began as a study of what we need to survive in the most basic sense. Early research focused on determining the minimum amount of nutrients that we require from the food we eat in order to prevent the manifestation of obvious physical dysfunction or disease.

Today, with advanced technology and the ability to see within the body—and even within cells themselves—we are much better able to understand how these vitamins, minerals and other recently discovered nutrients nourish us. These new insights also help us understand why not having adequate intake of nutrients can lead to low energy levels, early aging and even disease. We can also see why the foods we decide to eat today affect our health not just today, but many years later in our lives.

Epidemiological studies have found that populations whose diets feature significant amounts of certain foods have a considerably lower risk of developing many chronic degenerative diseases, including cardiovascular disease, type 2 diabetes, cancer, rheumatoid arthritis, Alzheimer’s disease and depression. What are these foods that are so protective of health? Insights into the answer to this question have come from studies of the Mediterranean diet, which have shown that the nutrient-rich foods people in this region enjoy—fish, olive oil, vegetables, fruits, nuts and seeds—promote health and reduce the risk of many chronic diseases. The people who live in the Mediterranean region in Europe are generally healthier and live longer lives.

Alternatively, in cultures whose diets do not focus on nutrient-rich foods, but rather on nutrient-depleted foods, the health of the population looks a lot different. Unfortunately, the United States has been a prime example. In our fast food nation, most people do not even consume five servings of fruits and vegetables per day, and highly refined foods and chemical additives comprise a common component of the average diet. Since nutrients have been shown to have a direct relationship to reducing disease risk, while chemical additives have been found to compromise physiological functioning (details on this are presented later in this chapter), it is of no surprise that the standard American diet is referred to by its well-suited acronym, S.A.D. and does not have the health-promoting reputation that others do. The clues to why the foods of the Mediterranean diet are supportive of health, while the S.A.D. is not as supportive, can be found by learning how nutrition affects our cells.

health benefits of food have been appreciated throughout history

Although researchers’ understanding about cellular nutrition is new, human beings’ appreciation for the power of food to affect health is not. In fact, the belief that food plays a preeminent role in supporting health dates far back into history, with Hippocrates, the ancient Greek sage referred to as the father of modern medicine, even proclaiming, “Let food be your medicine.” From treatises of ancient healing traditions to modernday studies of cultures living throughout today’s world to molecular biology investigations, all roads point to the premier role of nutrient-rich foods, such as the World’s Healthiest Foods, in maintaining well-being, health and vitality.

While the understanding and appreciation of the role that food can play in attaining optimal health has ebbed and flowed throughout history, today healthcare educators and practitioners are advocating Hippocrates’ perspective. They are seeing that his wise adage not only mirrors the traditional beliefs about the healing potential of food, but it also reflects the scientific evidence, which has confirmed that the power of food can provide people with the power of health.

Understanding how our cells function is at the foundation of understanding how and why the World’s Healthiest Foods are so important to our health. This portion of the book is devoted to increasing both awareness and appreciation for the design and function of the human cell, and how we have the power to help maintain cellular health, prevent disease and maintain optimal health.

The Cell—the Most Fundamental Unit of Life

Cells are the smallest components of our bodies to be considered living organisms. They are the fundamental units of life, the building blocks from which our tissues and organs are made—heart, brain, skin, bones and muscles to name a few. In addition, they produce a host of chemical messengers, such as hormones and enzymes, which orchestrate the body’s various functions. Our cells perform hundreds of thousands of activities that are responsible for keeping us functioning both physically and mentally. The functional differences between different types of cells determine their need for specific nutrients, for example:

ALA (alpha-linolenic acid, the omega-3 fatty acid found in many plant-based foods), which plays an important role in the structure and function of skin cells. ALA’s suggested functions include controlling cells’ water permeability.

DHA (docosahexaenoic acid, an omega-3 fatty acid found in cold-water fish) is the prominent structural fatty acid in cells in the brain and the retina.

COENZYME Q10 is especially important for heart cells. Since the heart is essentially a large muscle that must work nonstop, heart cells have very high energy demands and a correspondingly high number of mitochondria, our cells’ energy production factories. Our mitochondria are dependent upon adequate supplies of coenzyme Q10 to be able to function properly.

GLUTAMINE is an amino acid that is the preferred fuel for enterocytes (the cells that make up the lining of the intestines).

VITAMIN A (in the form of retinoic acid) is needed to maintain the normal structure and function of epithelial and mucosal tissues, which are found in the lungs, trachea, skin, oral cavity and gastrointestinal tract.

While there are about 30 trillion cells that comprise an adult body, the ones that make up our bodies today are not the ones we were born with. In fact, some of the cells that are in your body right now as you are reading this sentence weren’t even there when you began reading this paragraph (1% of cells are replaced every day!). Old cells are constantly replaced with new cells. The body is in an ever-changing state of flux—it is estimated that 2.5 million red blood cells are actually created each second!

It is here, at the level of the cell, that nutrient-rich foods form the basis of good health since nutrients from the food we eat are “food” for our cells. They provide the raw materials from which new cells are created and the compounds that protect cells from the damaging effects that could endanger their ability to function properly. Therefore, you can imagine that if your diet does not provide all of the nutrients necessary for cellular health, the integrity of the cells your body can create will be compromised. For example, if the 2.5 million red blood cells produced each second don’t get all the nutrients they need, they will be undernourished, unhealthy cells. This may then form the basis for reductions in physical functioning, and reduced energy and vitality can ensue, as can the onset of a host of health conditions and diseases.

On the next page is an illustration of a cell that contains the full complement of nutrients necessary to maintain health in contrast to one that is depleted of many nutrients.

While cells of different tissues or organs may vary from one another, they each contain similar components that perform specific tasks. I want to more clearly illustrate to you how food can benefit health, by first looking at how antioxidants support cellular health and then how the function of three of the cells’ components—(1) the cell membrane, (2) the mitochondria and (3) DNA/genes—are affected by the foods that you consume. Once you see how food truly feeds your cells, how nutrients can positively affect cellular processes and how chemical additives can negatively impact these processes, you’ll gain a deeper appreciation of the phrase “you are what you eat.”

Antioxidants Support Cellular Health

Consumption of foods rich in antioxidants is associated with reduced risk of various diseases. I will show you what antioxidants do that makes them play such a significant role in health promotion. It turns out that just how these antioxidant vitamins, minerals, phytonutrients and amino acids support health is largely due to their role in protecting the structure and function of our cells. Since each of the 30 trillion cells is barraged by 10,000 free radicals each day, we need antioxidants from food—each day—to neutralize the free radicals and guard the health of our cells.

REACTIVE OXYGEN SPECIES (ROS)

We cannot survive without oxygen. The energy production that occurs in our cells’ mitochondria requires oxygen to convert sugar, fat and protein molecules into ATP, the molecule in which energy is held for immediate use in our cells. Yet, paradoxically, oxygen is such a powerful reactant that it can disrupt cellular function and impair metabolism through the production of free radicals known as reactive oxygen species (ROS). During mitochondrial energy production, about 2% of oxygen escapes in the form of ROS, reactive molecules that bind to and break DNA chains, that directly cause mutations; ROS can also bind to and destroy proteins and fats in cell membranes.

Under normal conditions, in which you are in good health, have low toxin exposure and are eating a nutritious diet, your cells can protect themselves against these ROS free radicals. With poor nutrition or in the presence of toxins that inhibit or damage the electron transport chain (one of the stages in mitochondrial energy production), causing inadequate energy production, the amount of ROS generated in your cells exceeds the cells’ ability to protect themselves against damage.

Research shows that these molecules cause cumulative oxidative damage, which is associated with many degenerative conditions, including cancer, atherosclerosis, cataracts, inflammation and autoimmune disease, lung disease, neurological disorders, aging and cell death. Proper nutrition, notably adequate intake of antioxidant nutrients, plays a critical role in neutralizing these damaging chemicals and protecting cellular health.

ANTIOXIDANTS PROTECT AGAINST ROS DAMAGE

The protective mechanisms in your cells include antioxidant enzymes such as superoxide dismutase and glutathione peroxidase, which disable the ROS. For their production and activity, these enzymes require nutrients like the minerals manganese, selenium and copper, which are present in whole grains. Glutathione is a very important molecule that can destroy free radicals, and it can be obtained directly from the diet or can be made in your body from amino acid nutrients in the diet, namely glycine, glutamic acid and the sulfur-containing amino acid cysteine, all of which are present in a variety of foods, such as broccoli, garlic and cauliflower. The enzymes involved in energy metabolism also require minerals, like iron, magnesium, copper, selenium and manganese, which can be obtained from whole foods.

Following are a few examples of the roles that individual antioxidant nutrients play in supporting cellular health and the World’s Healthiest Foods that are concentrated sources of these nutrients:

Vitamin E

The tocopherols, members of the vitamin E family, are powerful antioxidants that are able to protect both the lipid (fat) and protein components in your cell membranes from the damage caused by free radicals and other oxidative compounds. Vitamin E also protects the mitochondria from the effects of free radicals produced during ATP manufacture, while also supporting tissue retention of supplemental coenzyme Q10, a critical nutrient for energy production. Additionally, research that has shown vitamin E’s ability to shield DNA from the free-radical damage caused by smoking suggests that it may play an important role in protecting our genetic material. Best sources of vitamin E include:

• Swiss chard, sunflower seeds and almonds. (For more sources of Vitamin E, see page 798.)

Vitamin C

Since it plays an integral role in recycling vitamin E back to its active form, vitamin C is also critical to cellular membrane and mitochondrial health. In addition, vitamin C has been found to protect the DNA of many types of cells, including white blood cells and the eye’s lens, from oxidative damage caused by free radicals and ultraviolet radiation. Best sources of vitamin C include:

• Broccoli, bell peppers, strawberries and Brussels sprouts. (For more sources of Vitamin C, see page 794.)

Selenium

Selenium helps prevent oxidative stress by working together with a group of nutrients that prevent oxygen molecules from becoming overly reactive. This group of nutrients includes vitamin E, vitamin C, glutathione, selenium and vitamin B3. Best sources of selenium include:

• Crimini and shiitake mushrooms, fish, oats and barley. (For more sources of Selenium, see page 780.)

Cysteine

The amino acid cysteine is a precursor for glutathione peroxidase, a powerful antioxidant that helps protect the mitochondria from oxidative damage. The mineral selenium serves to activate the synthesis of this important antioxidant. Best sources of cysteine include:

• Legumes, whole grains and sesame seeds. (For more sources of Cysteine, see page 749.)

Carotenoids, including lycopene

Carotenoid phytonutrients can protect fat-containing portions of the cell from free-radical damage. In particular, the carotenoid lycopene, which is commonly located in cell membranes, plays an important role in preventing oxidative damage to the membrane lipids, therefore influencing the thickness, strength and fluidity of the membranes. Maintaining the integrity of cell membranes is important since they are the gatekeepers of the cell, preventing toxins from entering and facilitating the removal of cellular waste.

Best sources of carotenoids include:

• Sweet potato, spinach, kale, collard greens, carrots, Swiss chard and winter squash. (For more sources of Carotenoids, see page 740.)

Best sources of lycopene include:

• Tomatoes, pink watermelon, apricots and papaya. (For more sources of Lycopene, see page 740.)

Flavonoids

Research supports that flavonoid phytonutrients help protect against cancer and other damage in the cell because of their powerful antioxidant activities. Vegetables and fruits contain a variety of flavonoids, which is one of the reasons why higher consumption of fruits and vegetables is associated with lower risk of a host of diseases, including cancers and many chronic degenerative diseases.

Best sources of flavonoids include:

• Apples, berries, black beans, broccoli, cabbage, green tea, onions and parsley. (For more sources of Flavonoids, see page 754.)

Lipoic acid

Research on animals has suggested that lipoic acid supplementation increases the function of the mitochondrial membrane and its metabolic activity, while also reducing the potential for oxidative damage. In addition, lipoic acid functions directly as both a water- and fat-soluble antioxidant and serves as a cofactor for maintaining the active states of coenzyme Q10 and vitamin E, both of which are important to the integrity of the mitochondria. Best sources of lipoic acid include:

• Spinach, collard greens and other leafy greens. (For more sources of Lipoic Acid, see page 759.)

eating for strong cell structures

The Cell Membrane

The envelope that encapsulates the cell is referred to as the cellular membrane. The membrane fulfills many important functions. It serves as the structural boundary that encloses all of the cells’ components. It acts as a semi-permeable filter through which nutrients can enter and wastes can exit. In addition, numerous molecules that allow the cell to communicate with other cells, supporting the orchestration of all of the body’s physiological functions, are located in the membrane.

Following are just a few examples of the roles that individual nutrients play in supporting the health of your cells’ membranes and the World’s Healthiest Foods that are concentrated sources of these nutrients:

PROTEIN

After dietary proteins are broken down into amino acids and then resynthesized into new proteins, they are used to replace the protein-containing components in the cellular membrane that have become worn out. Certain amino acids featured in protein are also used to manufacture the signaling chemicals, such as hormones, that are integral to orchestrating cell-to-cell communication. Enzymes, the compounds that catalyze important chemical reactions, which take place both on the cellular membrane surface and inside the cell itself, are made from protein. Best sources of protein include:

• Fish, lean meats, eggs, legumes, grains, nuts and seeds. (For more sources of Protein, see page 778.)

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids comprise a significant percentage of the fatty acids found in phospholipids, the major form of lipid (fat) found in the cellular membrane. For example, over 35% of phospholipids in the brain and 60% in the eye’s photoreceptors feature the omega-3 fatty acid, docosahexaenoic acid (DHA). Therefore, to ensure proper cellular membrane structure, it is important to provide the body with adequate levels of these important fats.

Best sources of omega-3 fatty acids include:

• Fish and seafood such as salmon, sardines and scallops; seeds and nuts such as flaxseeds and walnuts. (For more sources of Omega-3 Fatty Acids, see page 770.)

CHOLINE

As a component of the cellular membrane phospholipids, choline is involved in various functions including cellular signaling. Increases in dietary choline have been found to significantly influence the concentration of membrane phospholipids and support healthy cell membranes. Best sources of choline include:

• Egg yolks, peanuts and cauliflower. (For more sources of Choline, see page 744.)

eating for vibrant energy

Mitochondria

The mitochondria are the places where our cells produce the energy for the body from the nutrients in the food we eat. Each of our cells has several hundred to over two thousand mitochondria inside of them, depending on their need for energy. For instance, heart cells and the cells in our skeletal muscles, which have very high energy demands to support the constant movements within our body, have up to 40% of their space taken up by mitochondria. All together, our body has over one quadrillion mitochondria, which are constantly producing energy.

Mitochondria are the body’s cellular engine, converting fats, carbohydrates and some proteins into energy. Eating the World’s Healthiest Foods everyday helps maintain healthy mitochondria by making them more efficient. Not only are mitochondria not as efficient when the foods you eat are less nutritious, but they also produce more damaging free radicals.

Maintaining the structural integrity of your mitochondria is essential to your overall health and well-being. If tissues and organs, especially those that have higher energy requirements (like the muscle, heart and brain), do not receive adequate supplies of energy, they cannot function properly. Consequently, mitochondrial dysfunction is considered one of the major underlying factors in unhealthy aging and fatigue. Mitochondrial dysfunction is also a major factor in many chronic degenerative diseases, such as congestive heart failure, diabetes mellitus and Parkinson’s disease. Along with their inability to produce energy when lacking necessary nutrients, mitochondria can become damaged with the result that they can no longer quench the free radicals that are produced as a normal byproduct of the energy production process. These damaging byproducts include reactive oxygen species (ROS), a type of free radical species that can destroy DNA, protein and fats, promoting further damage.

The mitochondria are the energy powerhouses of the cell, the place where ATP, the “fuel” that is used to drive all of the cells’ (and therefore the body’s) functions, is produced. On an average day in which you are not doing anything particularly strenuous, you will use the equivalent of roughly half of what you weigh in ATP, about 40 kilograms.

Approximately 90% of the oxygen you breathe will be used by your mitochondria to produce this energy. The production of energy uses a multitude of nutrients as well as many other molecules from food. Since the production of ATP requires a significant amount of oxygen, damaging ROS free radicals are also produced. Well-functioning mitochondria can control the adverse effects of the low level of free radicals normally produced by this metabolic process, but if they are not operating efficiently, damage to the mitochondria can ensue and the ATP-producing functions of the mitochondria can be compromised. The result will be a decrease in energy production affecting the whole body, particularly tissues and organs that have higher energy requirements, like the brain and the heart, that cannot function properly without adequate supplies of energy.

Following are a few examples of the roles that individual nutrients play in supporting the mitochondria and their energy production processes and the World’s Healthiest Foods that are concentrated sources of these nutrients:

VITAMIN B3 (NIACIN)

Vitamin B3 serves as a precursor to NAD+, a compound that is important in the mitochondria’s production of cellular ATP. It has also been found to inhibit DNA strands from rupturing. Nicotinic acid (a form of vitamin B3) has been shown to reduce DNA damage in human white blood cells.

Best sources of vitamin B3 include:

• Crimini mushrooms, tuna, chicken and salmon. (For more sources of Vitamin B3, see page 768.)

COENZYME Q10

Coenzyme Q10 serves as a component of the electron transport chain, the energy manufacturing “assembly line” of the mitochondria. It also functions as an antioxidant in the mitochondria, protecting them from free-radical damage. Coenzyme Q10 supplementation in humans and animals has been shown to beneficially affect the efficiency of mitochondrial energy production and to protect mitochondrial DNA from free-radical damage.

Best sources of coenzyme Q10 include:

• Fish, calf’s liver and whole grains. (For more sources of Coenzyme Q10, see page 748.)

The World’s Healthiest Foods are also a concentrated source of antioxidant nutrients, which help promote the integrity of the mitochondria since they protect against damage from the free radical byproducts of energy production. (For more information on Antioxidants, see page 735.)

eating for healthy genes

The DNA

Our DNA serve as the storehouse of our most personal information, the blueprint from which all of our body’s proteins—those that make up our tissues, organs and chemical messengers—are designed. Our DNA resides within the cell’s nucleus. Specific areas of DNA that code for individual proteins are known as genes, which are arranged in structures known as chromosomes.

Unfortunately, our DNA can easily become damaged by a host of different antagonists; therefore, it is vital to protect the integrity of our DNA since when their helix strands break and their structure becomes compromised, we are unable to make the correct types and amounts of proteins necessary for the proper functioning of our body. The effects of damage to our genetic material range from sub-optimal functioning to an array of different diseases, including cancer.

Following are a few examples of the roles that individual nutrients play in supporting healthy genes and DNA and the World’s Healthiest Foods that are concentrated sources of these nutrients:

FOLIC ACID

Folic acid is critical to our genetic integrity since a deficiency of this nutrient can cause the incorporation of an incorrect nucleotide into DNA, causing a helix strand to break. In addition, folic acid plays an important role in the process of methylation, which is necessary for proper genetic expression.

Best sources of folic acid include:

• Romaine lettuce, spinach, asparagus and mustard greens. (For more sources of Folic Acid, see page 756.)

VITAMIN B6 AND VITAMIN B12

In addition to folic acid, vitamin B6 and vitamin B12 are also involved in methylation reactions that are critical for maintaining proper genetic expression. Deficiencies of these vitamins are related to increased homocysteine levels, which have been found to have a negative effect on cellular methylation and are now known to increase risk of cardiovascular and neurological disease.

Best sources of vitamin B6 include:

• Bell peppers, tuna, bananas and asparagus. (For more sources of Vitamin B6, see page 790.)

Best sources of vitamin B12 include:

• Calf’s liver, sardines, salmon and venison. (For more sources of Vitamin B12, see page 792.)

ZINC

Zinc is an integral component of many of the enzymes that are involved in DNA repair and replication.

Best sources of zinc include:

• Calf’s liver, crimini mushrooms, lamb and pumpkin seeds. (For more sources of Zinc, see page 802.)

Nutrition and Genes

Although we are all biochemically unique, more and more research points to the fact that our genetic tendencies are not set in stone. It’s been over 50 years since Francis Watson and James Crick first proposed their model for DNA and genetics, and more than 40 years since it won them the Nobel Prize in Medicine. But it may be another 50 years before the world of food and nutrition catches up with the significance of their discovery. What we eat has a major impact on our genetics! For many of us, it’s difficult to believe that genetic events can be altered by food, but the scientific evidence is plentiful and convincing.

One of the best-researched examples of this relationship between nutrition and genetics involves heart disease. Seven hundred thousand (700,000) U.S. citizens die from this condition each year, and over 23 million are diagnosed with some form of this disease. For almost 50 years, we’ve known about the connection between high blood cholesterol and heart disease. We’ve also known about several nutritional connections to high cholesterol and heart disease, including consumption of diets high in saturated fat or cholesterol and low in fiber. But only recently have we learned about an important genetic component of this story.

There’s one particular spot in our genes called the apoE location (or locus). Our genetic processes can give rise to several different structures in this particular location. The most common of these structures are called E2, E3 and E4. (In science terms, all of these structures are called alleles.) When E4 structures predominate, our risk of high cholesterol goes up significantly as does our risk of heart disease. E4 alleles are genetic structures we would be much safer without in terms of heart disease risk.

What we now know is that in individuals who carry the apoE4 allele, a diet high in saturated fat virtually ensures the development of high cholesterol and cardiovascular disease. But these same individuals can avoid this outcome simply by choosing a diet low in cholesterol-rich foods and saturated fats—a diet like the Mediterranean-style diet based on the World’s Healthiest Foods.

In a country like Finland, which has a very high rate of both heart disease and high cholesterol, scientists have found a definite link between the presence of the apoE4 allele, a diet high in saturated fat and cardiovascular disease. The apoE4 allele is much more frequently found in Finns, but they also have higher intake of saturated fat and, as a result, higher rates of blood cholesterol and heart disease. It is clear that our genetic susceptibilities and the unhealthy results that occur when our genes are plunged into an environment they find unhealthy contribute to the number one cause of death in the United States, and that this can be altered by how we eat.

Nature Versus Nurture

For the past 50 years, we’ve been thinking about genetics as a separated part of our chemistry—a sort of secret, inner sanctum that is walled off and unaffected by everyday life. Interestingly enough, our word for describing this secret, walled-off inner sanctum is “nature”—the inner blueprint that has its own rules and regulations. We’ve been comparing this untouchable blueprint of nature with another world we’ve been calling “nurture.” This word refers to everything people do day in and day out—eating, sleeping, working, playing, learning, environmental exposures—the sum total of it all. We’ve gotten used to thinking about things as involving either one or the other, and in the world of research, the debate continues over “nature versus nurture.”

Whenever a problem comes about, whether it’s a problem with a child’s intelligence or a problem with some mysterious disease, we continue to ask the question, “Is it nature or is it nurture?” meaning “Is the problem something genetic that we couldn’t possibly have done anything about (nature) or is it caused by the way we are doing things (nurture)?” Present-day research is fast convincing us that we’ve been asking the wrong question. Research has made it clear that there is no either-or, no nature versus nurture, and that virtually everything is something we can do something about, including taking steps related to our diet.

The new buzzword for this nature-nurture combination is “plastic heredity.” Plastic heredity means that nothing is strictly inherited in a way that is isolated from human activity (including our diet) or from the environment. From the perspective of plastic heredity, what we inherit is only a genetic potential, tendency or propensity, but how we live and the quality of our environment determines what our genes actually express. Jeffrey Bland, a Ph.D. biochemist and author of Genetic Nutritioneering, likes to use the phrase “washing our genes in experience” as a way of describing how our lifestyle and environment impact genetic outcomes. The idea that we can “eat for our genes’ healthiest expression” is definitely an idea whose time has come. But how do we do it? What are the steps we need to take?

Avoiding the Food Contaminants

A first step we can take in eating for our genes is avoiding as many food contaminants as possible. By “food contaminants” I mean pesticides, heavy metals, artificial dyes and flavorings, molecules that migrate into food from plastic packaging, aluminum that leaches into food from aluminum cans, trans fats that are produced by hydrogenation of plant oils and other toxic substances that are common constituents of processed foods. When a toxic substance damages our genes that substance is referred to as “genotoxic.” Genotoxic substances are substances that break apart the strands of DNA that form the structure for our genes, crosslink strands of DNA that are not meant to be linked, change the components of a DNA strand or prevent the DNA strand from being constructed in the first place.

There are literally hundreds of genotoxins in our national food supply in most every category of chemical toxin. Pesticides like pentachlorophenol (PCP) cause breaks in DNA. Benzoyl peroxide, a bleaching agent for wheat flour, can cause DNA strands to crosslink. Sodium bisulfite, the widely used preservative often added to prevent food discoloration, can cause a variety of chromosomal alterations. Heavy metals, including cadmium, lead and mercury, can cause parts of the DNA strands to become deleted.

How can we avoid these food genotoxins? We can begin by purchasing organically grown foods wherever possible. Many of the genotoxic substances found in food cannot be used in the harvesting or processing of organic crops. We can also use high quality food preparation steps in our own homes. We can cook in stainless steel, cast iron or porcelaincoated pots and pans instead of aluminum. We can also eat fresh and locally grown foods that are less likely to have been improperly processed or handled. You can find extensive information about this on whfoods.org by clicking on “All About Organic Food” in the Eating Healthy section.

Nutritionally Supporting Our Genes

A second step we can take is to support our genetic metabolism. We need to give our bodies an optimal supply of nutrients required for genetic processing. While every year we learn more and more about the nutrients that are especially important when it comes to genetics, at this point there are three basic categories that we need to consider when eating to support our genes.

VITAMINS

First are foods rich in the conventional vitamins, especially vitamins A and E, and perhaps to a lesser extent, vitamin C. In the past 10 years, we’ve learned that there are special receptors on the cell nucleus designed to link up with vitamin A and allow this vitamin to modify genetic processes. Since betacarotene and other carotenoids can be converted into retinol, the form in which vitamin A is found in mammals, we’d be smart to include both retinol-containing foods and betacarotene-containing foods in our “Healthiest Way of Eating.” Although you’re probably already aware that vegetables like carrots provide large amounts of betacarotene, or calf’s liver being rich in retinol, you may want to visit the section on Health-Promoting Nutrients for a more complete listing of vitamin A- or carotenoid-containing foods.

Vitamin E and, to a lesser extent, vitamin C, also appear to directly regulate genetic processes. Some researchers believe that the impact of E and C on gene activity involves the antioxidant function of these vitamins, but the jury is still out in this regard. It is best when vitamin E comes from food. For vitamin E, you can’t do much better than green leafy vegetables like collard greens or chard, sunflower seeds and olives. For vitamin C, look for broccoli, bell peppers, strawberries and lemons as excellent sources.

ANTIOXIDANTS

The second category of gene-supporting nutrients are the non-conventional antioxidants, including lipoic acid, flavonoids and other polyphenolic substances. You’ll find a complete profile for lipoic acid in the Health-Promoting Nutrients section on page 759. This sulfur-containing nutrient is found in dark green leafy vegetables like spinach and collards and also in animal foods like beef. You’ll also find a flavonoids’ profile on page 754. This fascinating family of over 6,000 different pigments provides food with its diversity of color. It also provides us with much of our food-based antioxidant protection. When you eat colorfully, you are also eating for your genes because the factors that operate in gene transcription—an important early stage in genetic activity—are partly regulated by flavonoid levels.

ESSENTIAL FATTY ACIDS

The final category of gene-supporting nutrients are the fatty acids, especially omega-3 fatty acids. Some of the recent research has looked at the unwanted genetic impact of too much linoleic acid—the omega-6 fatty acid that is found in particularly high amounts in corn oil, soy oil, peanuts, peanut oil and animal fats. You can eat for your genes by balancing your intake of linoleic acid, an omega-6 fatty acid, with intake of linolenic acid, an omega-3 alternative. A full omega-3 profile can be found on page 770 in the Health-Promoting Nutrients section.

Eating for Healthy Genes’ Expression with the World’s Healthiest Foods

Considering the combined research on vitamins A, C and E, lipoic acid, flavonoids, carotenoids, omega-3 fatty acids and non-contaminated foods, what better way to eat for your genes than by enjoying the World’s Healthiest Foods? Many of the specific foods I featured have been selected because they are rich in precisely these nutrients. And my emphasis on food that is organically grown, minimally processed and cooked al denté is a perfect blueprint for supporting your genetic processes because it minimizes your exposure to contaminants that can damage your DNA. I trust these foods will support your health, including the health of your genes!

Latest News on How Food Affects the Health of Genes

A recent issue of Newsweek featured a fascinating cover story on the interplay between genes and diet. As research unfolds, more information about the specifics of how certain foods enhance the action of protective or harmful genes is collecting; it now appears that overwhelming evidence supports the importance of eating a healthy diet. In other words, our genetic predispositions cannot be blamed for some of our health problems. Earlier, I gave the example of heart disease as an area in which we can no longer say that a person “just got bad genes.” We can no longer make that statement because we know that only when a person’s genes are immersed in an unfriendly environment—for example, one in which the diet is excessively high in saturated fat—does a genetic tendency to heart disease result in actual illness. Studies have found that in most cases, a predisposition to heart disease, identified by the presence of a variety of a particular genes, can be totally neutralized by a healthy diet and lifestyle! So when all is said and done, I recommend eating more fruits and vegetables, less sugar and saturated fat, and enjoying more of the World’s Healthiest Foods.

Why Are Healthy, Whole Foods So Good for Healthy Cells?

As you can see, supporting healthy cells involves a variety of vitamins and mineral, as well as other dietary components. Providing all these nutrients to our cells means eating whole foods since they contain the fullest complement of these nutrients. As you can see from the diagram below, what you eat today impacts how you will feel tomorrow.

Comparing whole grains to refined grains provides a good example of why whole foods are so much better for your health. A whole grain, such as a grain of wheat, contains three main parts: the germ, or sprouting part of the grain; the endosperm, which contains the starch (calories) to support the young sprout during its early stages; and the bran, which is the protective layer encasing the sprout and its endosperm. In a whole grain food, all three parts of the grain are present; in a refined food product, like white bread and cereals made from refined grains, only the starch remains, which is why these highly processed foods cannot protect us from damage.

Each of the parts of the grain has different purposes and therefore a different complement of nutrients. The germ is rich in micronutrients to support the young sprout. It contains a high level of the vitamin E family of micronutrients, the tocopherols, and several B-vitamins.

The endosperm is the largest part of the grain. Yet, it contains the fewest micronutrients for its size because its purpose is simply to provide starch (sugar) calories for the young sprout.

The protective bran contains a host of micronutrients to protect the young sprout from damage by the sun, which can cause free radical formation, as well as other environmental damage. These same compounds protect our cells from damage, which is one reason why the bran is such a healthy food for us. The bran also contains over 60% of the minerals in grains, including their magnesium, phosphorus, potassium, iron, copper and manganese, all of which are necessary to support healthy cells.

With all of the nutrients provided by the germ and the bran, which are present in whole grains but not refined grains, it’s easy to see why whole grains comprehensively protect and support healthy cells, whereas processed grain products, such as white bread and cereals made from refined grains, provide virtually no protection from damage.

Organically Grown and Additive-Free Foods Support Cellular Health

The power of the World’s Healthiest Foods to promote cellular health is related not just to what they contain—their concentration of nutrients—but to what they do not contain. The World’s Healthiest Foods, by their nature, are whole foods that are free of processing chemicals. Whenever possible, the World’s Healthiest Foods you choose for nourishment should be organically grown.

In addition to causing hypersensitivity (allergy) reactions in some people, certain chemical food additives that are legally allowed to be used in food processing in the United States have been identified as potentially able to damage genetic material. These include benzoyl peroxide, sodium bisulfite, butylated hydrotoluene (BHT) and butylated hydroanisole (BHA). The latter two chemicals have also been shown to cause damage to the mitochondria, reducing their ability to generate the cellular energy that runs the body’s physiological processes.

Since certain agricultural chemicals may damage the structure and function of the cellular membrane, eating organically grown foods may be a vital component of a diet that protects cellular health. The insecticide endosulfan and the herbicide paraquat have been shown to oxidize lipid molecules and therefore can damage the phospholipid components of the cellular membrane. In animal studies, pesticides such as chlorpyrifos, endrin and fenthion have been shown to overstimulate enzymes involved in chemical signaling, causing an imbalance that has been linked to conditions in which inflammation is a significant contributing factor, such as atherosclerosis and psoriasis.

Eating organically grown foods also minimizes the degradation of DNA and may help to better sustain health. Recent test tube and animal research suggests that certain agricultural chemicals used in the conventional method of growing food may have the ability to cause genetic mutations that can lead to the development of cancer. An example is the chemical pentachlorophenol (PCP), which has been found to be able to cause DNA fragmentation in animals.

Several of the agricultural chemicals used in the conventional growing of foods, including paraquat, parathion, dinoseb and 2,4-D, have also been shown to have a negative effect upon mitochondrial function. They have been found to affect the mitochondria and cellular energy production in a variety of ways, including increasing membrane permeability (which exposes the mitochondria to damaging free radicals), and inhibiting ATP synthase, the enzyme responsible for the final step in the mitochondrial energy production process that creates ATP.

Cellular health is a complex process. It is not one nutrient but a compendium of nutrients working synergistically that determines the health of the cell and therefore the health of our bodies.

The World’s Healthiest Foods are the Foundation of Health

From ancient medical texts written thousands of years ago to scientific research presented in last week’s medical journals, reports of the health-promoting effects of food are ubiquitous.

The World’s Healthiest Foods provide our cells with the nutrients that serve as their building blocks and protective agents that support optimal cellular structure and function. Knowing how the nutrients in food affect the health of your cells makes it so much easier to understand not only why the World’s Healthiest Foods are beneficial, but how and why a diet that features nutrient-rich, organically grown foods can best support your health. It can also show you why researchers are coming to believe that our lifestyle, including our diet, is as important, if not more important, than our genetic inheritance when it comes to living a healthy life free of chronic diseases.

Since our cells are constantly functioning and they require a concert of nutrients, it is important to consume a variety of nutrient-rich foods, like the World’s Healthiest Foods, on a daily basis. These foods will nourish all of the cells of our body, providing us with health and energy.

PART 4the world’s healthiest foods support healthy cells