Like the Mediterranean diet can change your DNA and extend health over time

It seems impossible to believe but it has been scientifically shown that a silent dialogue between diet and DNA is established: there are foods that more than others are able to influence the expression of our genes and consequently the quality and duration of our life. There nourish-epigenomics it is a recent and fascinating research vein that He studies how the nutrients and bioactive components of food influence the epigenoma (from the Greek “above the genome”), that set of regulation mechanisms that allow the expression of different genes depending on the tissue without changing the sequence. Unlike the genome, the epigenoma can be modified by drugs, diet, environmental exhibitions and different lifestyles.

What are epigenetic changes and why they are so important

If we unroll the DNA filament contained in the nucleus of each individual cell of our body we would realize that it is 2 meters long, and if we put in line all the molecules of all cells we would reach the amazing measure of 107 billion kilometers. The DNA is a double filament necklace formed by pearls of four different shapes called nitrogen bases (Guanina, Cytosine, Adenine and Timina) and which alternate in a huge number of combinations along the entire chain. Epigenetics is that set of “molecular decorations” that light or turn off the expression of the 25,000 genes (discrete portions of DNA that codify the production of proteins) present in our genetic kit.
If the genome is the hardware, the epigenoma acts as software that makes you express or not express certain genes only in some cells and in precise moments of embryonic development, reason why 300 types of cells with completely different functions and structure originate despite their genetic heritage is identical.

The main epigenetic modifications take place mainly through three methods: DNA methylation, i.e. the addition or elimination of methyl groups (-ch3) to cytosine, which is often associated with gene silence; The acetylation (addition of an Actile-Coch3 group) of the Istons, the proteins around which the DNA molecule is enveloped and compact thus influencing accessibility and, consequently, allowing the gene expression; The production of non -coding microna that bind to the messengers to silence the expression.

“We are what we eat” in terms of nutrition, but also in the regulation of our genes

“Let food be your medicine and that medicine is your food,” said Greek doctor Hippocrates already in 300 BC, far preducing the times of the advent of the nourish-genomic first and of the nourish-epigenomic then. There are foods rich in what are called EPI -Nutrients, substances capable of directly or indirectly influenced the state of methylation of the genome and in particular the molecules of methyl donators (such as the methionine, folato, choline and betaine), which transfer a -ch3 to the DNA group. Even the availability of some cofactors, such as zinc and selenium, vitamin B6 and B12, affect dose-dependent on the DNA methylation state. Among the short chain fatty acids, the butyric acid produced by the intestinal microbiota following the ingestion of food fibers, is an inhibitor of the activity of Istone Deacetilase, the enzyme that detaches the acetile groups and which inhibits the expression, for example, of oncosopressor genes whose activity is to combat the onset of tumors.

The power of the Mediterranean diet

Researchers from the University of Harvard with a recent study published in the magazine Metabolismhave shown that The foods that are the basis of the Mediterranean diet can positively influence beneficial epigenetic modifications. This diet, considered Intangible heritage of humanity From UNESCO, it is based on the traditional nutritional regimes of the countries overlooking the Mediterranean Sea, such as Italy, Greece and Spain. Is characterized by abundant consumption of Fruit, vegetables, legumes, whole grains, dried fruit and extra virgin olive oilin addition to a moderate consumption of fish, white meat, dairy products and red wine (in moderation). Red meat and refined sugars are instead limited.

Epi-Nutrienti benefits of the Mediterranean diet are present among the crucifers (broccoli, cabbage, Brussels cavios) that contain sulforaphane, a compound antioxidant sulfur useful for detoxification and protection of the DNA, and among the large-leaf vegetables (spinach, lettuce, curly cabbage) that contain the folar. Foods rich in Vitamin B12 (fish, meat, eggs, dairy products) are donors of methyl groups and favor the correct methylation of the DNA. Fat fish (salmon, mackerel, sardine) contains theOmega-3 fatty acid which regulates the gene expression and reduces inflammation, berries (blueberries, raspberries, more) are rich in polyphenols which protect DNA and improve the gene expression. The bitter cocoa is a source of flavonoids with antioxidant and epigenetic properties. There dried fruit he is seed (walnuts, flax seeds, chia seeds) have healthy and polyphenol fatty acids that modulate the positive methylation of the genome.

Nourish-epigenomics and health

An Italian study of the ‘National Institute Hospitalization and Elderly Cura of Ancona Published in the magazine Nutrientshighlighted how aging is strongly associated with DNA epigenetic changes, in particular with its methylation. To date, several mathematical formulas have been derived capable of estimating the biological age of a person, based on the degree of methylation of different loci of his genetic heritage. Of these formulas, not only the high degree of correlation that have with the chronological age of individuals (never achieved by no other aging marker) but, above all, their ability to predict the mortality and the risk of numerous pathologies, is not only surprising. If the general degree of hypo-metaling increases, it is reasonable to expect that some genes that normally should be repressed tend to be expressed instead. This situation was found in aging and is associated with the gravity of age-corrected diseases such as diabetes, osteoporosis and cardiovascular diseases. Many tumors also present alterations Epigenetics such as hyper-mediation of oncosoppressor genes that cause its inactivation and consequent development of neoplasm.

A hyper-demedlation of oncogenic instead activates their expression that causes an abnormal cell proliferation. Even neurodegenerative diseases such as Alzheimer and Parkinson’s are associated with epigenetic modifications that lead to the accumulation of toxic proteins by altering neuronal functionality. A altered methylation of the genes involved in the adjustment of insulin can lead to type 2 diabetes. Epigenetic modifications can hyper-activate the immune system by triggering autoimmune diseases such as lupus and rheumatoid arthritis. It seems that the aging of the skin of our face is also linked to non -optimal epigenetic modifications.

Good epigenetic modifications can be inherited from our children

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Epigenetic changes are not only reversible but also inheritable and they can therefore transmit to subsequent generations. However, epigenetic changes remain reversible even when inherited, preserving the adaptive flexibility of the organism to environmental variability. If we move from a bad lifestyle to a good one, we will soon have an expression of the positive genes that will make us feel better and that can also be transmitted to the children who will come together with the color of the eyes and the features of the nose. But if we then return to a worst lifestyle, we will lose the benefits previously obtained. And this also applies to the offspring who will have to know how to preserve with the correct lifestyle the benefits received as a gift from parents.