DNA Repair

Epigenetics is a scientific term that describes how DNA expression can be changed based on     external influences. The influences, such as your thoughts and what you eat, tell your DNA to either turn on or switch off certain actions. Scientists believe these actions can play a role in some types of cancer. The good news is that epigenetic changes can sometimes be reversed (1,2).

Epigenetic studies in animals have shown that methyl donor nutrients are useful for cancer     prevention as they help to repair DNA damage (1,3). Methyl nutrients involve B6, B12, Choline, Folate, Riboflavin and Betaine. When animals are deficient in these nutrients they incur a greater amount of DNA damage and higher rates of cancer. It’s important to note that high doses of some of these nutrients have been shown to promote some types of cancer. Please consult with an oncologist or registered dietitian prior to taking any supplements.

Good food sources of these nutrients include:

B6 (Pyridoxine)

  • Bananas
  • Chicken
  • Fortified Cereals
  • Mackerel
  • Potatoes
  • Prune Juice
  • Salmon
  • Sweet Potatoes
  • Swordfish
  • Trout
  • Tuna
  • Turkey
  • Watermelon

B12 (Cobalamin)

  • Dairy Products (milk, cheese, cottage cheese, yogurt)
  • Eggs
  • Fish
  • Organ meat (liver, heart, kidneys)
  • Shellfish

Choline

  • Asparagus
  • Broccoli
  • Brussel Sprouts
  • Cauliflower
  • Collard Greens
  • Eggs
  • Meat (beef, liver)
  • Milk
  • Poultry
  • Sea food (scallops, shrimp)
  • Soybeans
  • Swiss Chard
  • Wheat Germ

Folate

  • Asparagus
  • Avocado
  • Black Beans
  • Black-eyed peas
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Chickpeas
  • Corn
  • Fortified Cereals
  • Green Peas
  • Kidney Beans
  • Lentils
  • Lima Beans
  • Mushrooms
  • Oranges
  • Pinto Beans
  • Spinach
  • Turnip Greens

Riboflavin (B2)

  • Asparagus
  • Broccoli
  • Clams
  • Dairy Products
  • Liver
  • Oysters
  • Spinach
  • Turnip Greens
  • Whole Grain or Fortified Breads
  • Whole Grain or Fortified Cereals

Betaine

  • Beets
  • Fish
  • Legumes
  • Spinach
  • Wheat

Source:

1. Epigenetics: A New Bridge between Nutrition and Health;  Sang-Woon Choi and Simonetta Friso                                                                                                                       http://advances.nutrition.org/content/1/1/8.full

2. Nova – Epigenetic Therapy                                                                                                      http://www.pbs.org/wgbh/nova/body/epigenetic-therapy.html

3. Epigenetic mechanisms in anti-cancer actions of bioactive food components – the implications in cancer prevention;  B Stefanska, et al.                                        http://www.ncbi.nlm.nih.gov/pubmed/22536923

4. The Encyclopedia of Healing Foods;  Michael Murray, Joseph Pizzorno, Lara Pizzorno

5. Understanding Nutrition;  Eleanor Noss Whitney and Sharon Rady Rolfes

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