Epigenetic nutrition: explanation & tips

Epigenetics is a complementary field of standard genetics. It is the study of how certain processes in the body influence the activity of the genes, thus determining how our genetic predisposition is expressed. Some experts describe these processes as switches that turn our genes on or off. The technical term for these processes is “epigenetic mechanisms”.

Studies now show that environmental influences, but also our lifestyle, influence gene activity. This has a direct effect on our cells. Nutrition plays a particularly important role; failure to eat a balanced diet on a sustained basis may cause unfavourable changes to our cells. In the long term, this makes us more susceptible to age-related diseases such as cancer, dementia and type 2 diabetes. Conversely, a balanced diet helps to make cells more resilient and prevent diseases.

This is where epigenetic nutrition (also known as “epigenetic foods” or “epi foods”) comes in: it aims to positively influence epigenetic mechanisms and promote cell health.

Which foods or eating habits have the most beneficial impact on gene activity? Research on epigenetic nutrition is still in its infancy – as such we still don’t have evidence of the effectiveness of specific dietary recommendations. However, studies suggest that certain nutrients and diets have a beneficial effect on epigenetic mechanisms.

Epigenetic nutrients

This list shows which nutrients have a positive influence on gene activity and other processes in the body:

• Folic acid: is commonly found in green leafy vegetables such as spinach, lettuce and cabbage, but fennel, cucumbers and tomatoes as well as pulses, soya beans, wholegrain products, potatoes and nuts are also particularly high in folic acid. This vitamin is involved in various metabolic processes and indispensable for cell growth and cell division. During pregnancy, it may protect the developing child from unfavourable epigenetic changes.
• Betaine: is found in many plants, including broccoli, spinach and beets, as well as seafood. Betaine helps to break down certain amino acids in the blood and thus prevent cardiovascular diseases.
• Vitamin B12: is found in animal products, such as meat, fish, mussels and dairy products. Like folic acid, it is involved in various metabolic processes and plays an important role in the formation of red blood cells. New research results also show that this vitamin may reduce the harmful impact of particulate matter on our gene activity.
• Vitamin D: may potentially activate anti-inflammatory genes while regulating the activity of genes that promote inflammation. The body essentially produces the vitamin itself with the help of sunlight. However, since our bodies produce less vitamin D as we get older, doctors recommend taking vitamin D as a dietary supplement for nutrition in old age.

Epigenetic nutrition also relies on the following nutrients to promote cell health:

• Polyphenols: are found in abundance in the outer layers of fruits, vegetables and cereals and are therefore only found in plants. Polyphenols have an antioxidant effect which protects our cells.
• Omega-3 fatty acids: are found in fatty fish (salmon, herring, mackerel, cod and anchovies) as well as in nuts, vegetable oils and seeds (flaxseed, chia seeds). They have an anti-inflammatory effect and are important for cell health.
• Antioxidants: are found mainly in fruit, vegetables and pulses. Salmon and crustaceans are also rich in antioxidants, which are protective nutrients that prevent and reduce cell damage.
• Amino acids: protein-rich foods are a great source of amino acids. They are important for cell formation and repair.

The Mediterranean diet, also known as the Crete diet, is often mentioned in connection with the epigenetic diet. It is based on wholegrain products and pulses, plenty of fresh fruit and vegetables, fish and seafood, as well as seeds and vegetable oils, with less emphasis on meat, dairy products or sweets. As such, epigenetic nutrition does not differ fundamentally from the known recommendations for a balanced, nutrient-rich diet.

But epigenetic nutrition is not just about what we eat; the amount we eat is also important. Studies with mice show that when obese mice undergo a fasting programme, their epigenetic information soon resembles that of normally sized mice. In other words, calorie restriction, or restricted caloric intake, has a positive effect on gene activity. One form of calorie restriction is intermittent fasting – deliberately abstaining from food for certain periods. The extent to which these results can be transferred to humans is still uncertain.

Benefits of epigenetic nutrition

Researchers see great potential in epigenetic nutrition. Below is a brief outline of some key developments.

Personalised nutrition

Personalised nutrition plans, tailored to our individual genetic and epigenetic profile, could help to improve our health and reduce the risk of disease in the future.

Nutrition before and during pregnancy

The influence of diet on gene activity does not stop with our own bodies. What and how we eat also influences our children’s genetic programming. This applies to fathers as well as mothers. For example, a father’s bodyweight is related to his children’s weight and influences their predisposition to metabolic diseases. For women, nutrition during pregnancy plays an important role. A high-fat diet before or during pregnancy has an unfavourable effect on the child, increasing their risk of increased body weight and reduced glucose tolerance. Tobacco and alcohol also have a negative influence on epigenetic mechanisms. Sperm and egg cells absorb this information and pass it on to the offspring.

Various studies indicate that a healthy diet has a positive influence on gene activity. This may reduce the risk of developing certain diseases – for us and even for our offspring. However, research into epigenetic nutrition is still in its infancy. There are no scientifically proven dietary recommendations yet. That’s why it’s important to view epigenetic food tips critically. It’s usually better to follow general recommendations for a balanced, nutrient-rich diet.