6 foods that repair DNA damage
Free radicals represent molecules that roam inside your body and damage the structure of your good cell, wreaking havoc on your health. In order to understand how dangerous they are you should know, that free radicals are responsible for many types of cancer, since they are very chemically reactive. We are surrounded by the factors that increase the amount of free radicals in our body, such as air pollution, tobacco smoke (even the passive smoking) and radiation. But the good news is that with the right diet you can easily prevent their negative effects. Consider including these 6 foods in your diet in order to protect your DNA from damage and with that – slow down your aging processes as well as reducing the risk of cancer.
In the beginning researches treated these results with skepticism, thinking that eating broccoli only boosts your liver detoxifying enzymes, which prevent toxic chemicals from getting to your DNA. That’s why they needed an isolated test without these random factors. They removed DNA from the participants and placed it in a test tube. They then added known DNA damaging chemicals and waited for the results. But yet again the DNA samples of the broccoli-eaters showed the same amount of 30% less damage than those who ate no broccoli at all. And that settled it – broccoli can indeed repair your DNA and protect them from chemical damage.
This simple mineral that can be easily found in various sources of food and in form of supplements can help you prevent and even reverse the damage effects on your DNA, which was successfully confirmed by the Lnus Pauling Institute study at Oregon State University. You can find zinc in plenty of foods – some of them are pretty common and can be easily found at every store. The best is seafood, especially oysters – 6 of them can provide whopping 77 mg of zinc. Others include beef (3 cooked beef shanks can grant you 9 mg of zinc), crab meat, pork, chicken, cashews, Greek yogurt, etc.
However, your body can only absorb up to 40% of zinc in food. That means you can’t get enough zinc to prevent deficiency-related problems from the food only – let alone enough for positive effects on your genes. That is why you need to consider taking supplement. For the best result take zinc supplement 1 hour prior to your meal or at least 2 hours after your meal.
3. Nuts And Grains
Oatmeal, whole wheat grain, brown rice or nuts are also very good for preventing the effects of free radicals, given the fact that they are rich in Vitamin E which not only prevents these molecules from affecting your health, but it also neutralizes the molecules that have already affected you. Moreover, foods that contain high amounts of Vitamin E may also help you repair DNA damage.
3. All Foods That Contain Beta-Carotene
Carotenoids are often called provitamin A because are the precursors to that group of vitamins. It is because of the Carotenoids orange and red foods get their vibrant color, in particular beta-carotene and lycopene respectively. Science has shown that carotenoids are able to stimulate the repair of DNA that may be responsible for disease and aging. Carotenoids are also antioxidants, which means they help fight cancer.
Beta-carotene is considered to be one of the most powerful natural antioxidants, as it neutralizes free radicals quickly and efficiently. It is very easy to spot foods rich in beta carotene, as they have an orange color. Beta carotene also improves your body’s immune system, so make sure to increase your daily intake of carrots, peppers, mangoes as well as sweet potatoes. Basically, look for all the foods that are orange. However, if you want to benefit from beta carotene at its full potential, you will have to consume at least four daily servings.
5. Vitamin E
Studies have pointed to a connection between vitamin D and reduced risk of certain cancers, especially colorectal cancer. A study out of Australia also suggests Vitamin D may prevent damage to DNA from the sun—damage that’s responsible for many cases of skin cancer. Scientists say there is reason to believe vitamin D is able to stabilize the structure of DNA so that it is not damaged by free radicals, which is what leads to aging and cancer-causing mutations.
Avocados can be easily distinguished by their buttery appearance, but few people know that these fruits are highly beneficial. Avocados are high in monounsaturated fats (perfect for lowering the levels of cholesterol and for keeping your heart healthy) and they also contain polyphenols and glutathione, two great compounds that prevent fats from oxidizing. In other words, if you consume avocado regularly you will not only prevent the effects of free radicals, but you will also neutralize the destructive fat in other foods. In addition to antioxidants, avocados are also rich in potassium, an essential compound that is vital for the protection of your blood cells.