Nutrigenomic foods are foods that effect the expression of your genes! They actually turn on or off whole sets of genes that have similar functions. Oxidative stress and inflammation can both be diminished in this way. These are foods that are most powerful in their anti-oxidant and anti-inflammatory effects because they turn on your antioxidant genes or turn off your inflammation genes (click here to read the article that explains these pathways in more detail). This is only a partial list and there may be foods that are more powerful and there are certainly others. If you search for foods that turn on the NRF2 pathway or turn off the NF-kB pathway, you will find more. The Linus Pauling Institute is a great resource.

To work, These pathways require a majority of your diet to be rich in vegetables and fruits (in a 60/40 ratio) in order to work. Without enough foods high in micronutrients (vegetables and fruits) your cellular metabolism becomes sick and so does your body.

Foods That Turn On The NRF2 Antioxidant Nutrigenomic Pathway

NRF2 – turns on antioxidant genes – your bodies own internal antioxidant protection mechanism.

• Flavinoids
  • Anthocyanidins
    • Cyanidin, Delphinidin, Malvidin, Pelargonidin, Peonidin, Petunidin
      • Red, blue, purple berries
      • Red and purple grapes
      • Red wine
  • Flavanols
    • Catechins: Epigallocatechin gallate (EGCG), Epigallocatechin, Epicatechin gallate, Catechin, Gallocatechin,  Epicatechin,
      • Teas (especially green & white)
      • Chocolate (make sure dark for lower sugar content and higher catechin content and research your product for lead content!)
      • Grapes
      • Berries
      • Apples
    • Theaflavins and Thearubigins
      • Teas (especially black & oolong)
    • Proanthocyanidins
      • Chocolate
      • Apples
      • Berries
      • Red grapes
      • Red wine
  • Flavanones
    • Hesperetin, Naringenin, Eriodictyol
      • Citrus
  • Flavonols
    • Quercetin, Kaempferol, Myricetin, Isorhamnetin
      • Yellow onions
      • Scallions
      • Kale
      • Broccoli
      • Apples
      • Berries
      • Teas
      • Others
  • Flavones
    • Apigenin, Luteolin
      • Parsley
      • Thyme
      • Celery
      • Hot peppers
  • Isoflavones
    • Daidzein, Genistein, Glycitein
      • Soybeans
      • Legumes
• Non-flavonoid Polyphenols
  • Curcuminoids: Curcumin
    • Tumeric
  • Resveratrol
    • Grapes
• Phenolic acids or Phenolic diterpenes
  • Rosmarinic acid, Carnosic acid
    • Rosemary
• Organosulfur compounds
  • Isothiocyanate
    • L-sulforaphane
      • Cruciferous or Brassica vegetables
        • Sprouts of Broccoli & Cauliflower have the highest content
        • Kale
        • Broccoli
        • Brussels sprouts
        • Cabbage
        • Cauliflower
        • Bok choy
        • Collards
        • Chinese broccoli
        • Broccoli raab
        • Kohlrabi
        • Mustard
        • Turnip
        • Radish
        • Arugula
        • Watercress
  • Thiosulfonate
    • Allicin
      • Garlic
      • Aged garlic is fermented garlic that converts allicin to S-allylcysteine & S- allylmercaptocysteine, which are more bioavailable, water soluble and stable.
• Cinnaminic aldehyde
  • Cinnamon

Foods That Turn Off The NF-kB Inflammatory Nutrigenomic Pathway

NF-kB – is the pathway that turns on inflammation, so you want to eat foods that turn this pathway off

• Eugenol
  • Clove
• Sulforaphane
  • Cruciferous (Brassica) vegetables
• Curcuminoids
  • Turmeric
• Allicin
  • Garlic/Aged garlic
• Polyphenols
  • Coffee
  • Walnuts
  • Cacao
  • Thyme
  • Sage
  • Marjoram
  • Oregano
• Quercetin
  • Capers
  • Lovage
  • Apples
  • Chamomile
  • Citrus
  • Onions
  • Parsley
  • Sage
  • Tea
  • Red wine
  • Olive oil
  • Grapes
  • Dark cherries
  • Dark berries
• Genistein
  • Soy
• Resveratrol
  • Red & purple grapes
• ECGC & other catechins
  • Green & white tea
• Lycopene
  • Tomatoes
  • Watermelon
  • Red papaya
  • Pink grapefruit
  • Red carrots
• Avenanthramide
  • Oats
• Vitamin C
  • Hot peppers
  • Guavas
  • Bell Peppers
  • Thyme
  • Parsley
  • Cruciferous vegetables
  • Kiwi
  • Papaya
  • Oranges & Tangerines
  • Strawberries
• Vitamin E
  • Sunflower seeds
  • Paprika & red chili powder
  • Almonds
  • Pine nuts
  • Peanuts
  • Basil
  • Oregano
  • Dried apricots
  • Green olives
  • Cooked spinach
  • Cooked taro root
• Vitamin D
  • Fish
  • Oysters
  • Caviar
  • Eggs
  • Mushrooms
  • Pork tenderloin
  • Liver
  • Shrimp
  • Goat cheese
  • Fortified foods – these are actually higher on the list but as natural, unprocessed they are much lower
    • Dairy
    • Cereal
    • Orange juice
    • Tofu & soy milk
• Vitamin B6
  • Dried herbs
    • Chili powder
    • Garlic powder
    • Tarragon
    • Sage
    • Spearmint
    • Basil
    • Chives
    • Turmeric
    • Bay leaves
    • Rosemary
    • Dill
    • Onion powder
    • Oregano
    • Marjoram
  • Pistachios
  • Raw garlic
  • Liver
  • Fish
  • Sunflower & sesame seeds
  • Pork tenderloin
  • Molasses & Sorghum Syrup
  • Hazel Nuts & Filberts
• Folic acid
  • Liver
  • Dried herbs
    • Spearmint
    • Rosemary
    • Basil
    • Chervil
    • Coriander
    • Marjoram
    • Thyme
    • Bay leaf
    • Parsley
  • Sunflower seeds
  • Edamame
  • Dark leafy greens
    • Spinach
    • Turnip
    • Collards
  • Bean sprouts
    • Soy
    • Pea
  • Beans
    • Pinto
    • Garbanzo
    • Mung
  • Asparagus
  • Peanuts
• Alpha Lipoic acid – it is difficult to get significant quantities from food sources
  • Broccoli
  • Spinach
  • Collards
  • Chard
  • Liver
  • Heart
  • Kidney
  • Red meat
• CoQ10
  • Heart
  • Liver
  • Kidney
  • Red Meat
  • Fish
  • Oils
    • Soybean
    • Rapeseed
    • Sesame
    • Cottonseed
    • Corn
  • Nuts
    • Peanuts
    • Pistachios
    • Walnuts
    • Hazelnuts
  • Beans
    • Soy
    • Azuki beans
  • Sesame seeds
  • Chicken & eggs
  • Vegetables
    • Spinach
    • Broccoli
    • Sweet potato
    • Sweet pepper
    • Garlic
    • Peas
    • Cauliflower
    • Carrots
• EPA/DHA
  • Fish
• Carnosine
  • Red meat
• L-carnatine
  • Red meat
• These come in nutraceutical formulation
  • Pycnogenol
  • Ashwagandha
  • Ginkgo biloba
  • Astragalus
  • Boswellia
  • Avena sativa (avenanthramide)
  • Grape seed extract
  • Stinging nettle
  • Benfotiamine
  • Melatonin – can also be enhanced with good sleep habits
    • Good sleep hygene – totally dark room
    • 8 hours of sleep

If you have questions or would like to make an appointment, please call Dr. Cole in one of our convenient locations.