Nutrients and compounds in food can influence gene expression or functionality through epigenetic modifications, like DNA methylation or histone modifications. For example, if an individual’s diet lacks certain nutrients, it could lead to reduced activity (or expression) of genes pivotal for mood regulation or stress response. On the other hand, certain nutrients might boost the expression of genes that protect against mental health issues.
1. MAOA (Monoamine oxidase A)
– Function: MAOA is an enzyme that breaks down neurotransmitters like dopamine, serotonin, and norepinephrine, which play key roles in mood regulation and behavior. Variants of this gene have been linked to mood disorders and aggressive behavior.
– Positive Foods:
– Omega-3 Fatty Acids: Found in fish like salmon, they help maintain healthy cell membranes, facilitating optimal neurotransmitter function.
– Tryptophan-rich foods: Like turkey, eggs, and cheese; this amino acid is a precursor to serotonin, potentially benefiting those with certain MAOA variants.
– Negative Foods:
– Caffeine: In high amounts, can exacerbate anxiety symptoms in individuals with specific genetic variants.
2. COMT (Catechol-O-methyltransferase)
– Function: COMT is another enzyme that helps degrade neurotransmitters like dopamine. Variants of COMT have been associated with issues like mood disorders, pain tolerance, and even response to stress.
– Positive Foods:
– Magnesium-rich foods: Such as leafy greens, nuts, and seeds; magnesium can support healthy neurotransmitter functions.
– Negative Foods:
– High sugar intake: Might exacerbate mood swings in individuals with particular COMT variants.
3. BDNF (Brain-Derived Neurotrophic Factor)
– Function: BDNF supports neuron survival and growth, playing a pivotal role in memory, learning, and mood regulation. Reduced BDNF levels are associated with depression and other psychiatric disorders.
– Positive Foods:
– Antioxidant-rich foods: Like berries, dark chocolate, and nuts; they can boost BDNF production.
– Curcumin: Found in turmeric, has been shown to increase BDNF levels.
– Negative Foods:
– Processed foods: High in sugars and unhealthy fats may suppress BDNF production.
4. 5-HTT (Serotonin Transporter Gene)
– Function: This gene affects how serotonin is transported between cells. Certain genetic variants have been associated with a higher risk of depression, especially when combined with stressful life events.
– Positive Foods:
– Tryptophan-rich foods: As a serotonin precursor, foods rich in tryptophan can support optimal serotonin levels.
– Negative Foods:
– Excessive alcohol: Can disrupt serotonin metabolism and might exacerbate depressive symptoms in those with particular 5-HTT variants.
