healthy foods, antioxidant foods, food, what to eat, nutrition

“Gene Smart Principle is to add polyphenols to your diet. Use this guide to bring with you grocery sthopping, or to restaurants when out to eat”

 

FRUITS WITH HIGH POLYPHENOL LEVELS
       
Apples without skin Dates Oranges: navel, Red apples (with skin
Apple Butter Elderberries tangelos, tangerines, etc. Raspberries
Applesauce Gooseberries (the white pithy stuff is Rhubarb
Apple cider & juice Green apples (with skin) flavanoid-rich) Raisins
Apricots Kiwi Peaches Strawberries
Black or red currants Lemon Pears Sweet or sour cherries
Blackberries Ligonberries Plums & purnes (dried  
Blood orages Limes plums)  
Blueberries Mangoes Pomegranates  
Chokeberries Marionberries Quinces  
Cranberries Nectarines Red or Purple Grapes  
       
       

FRUITS WITH LOW POLYPHENOL LEVELS
       
Avocadoes Figs Grapefruits Pressed juices &
Bananas Fruit jellies & jams Pineapple juice drinks
       

VEGETABLES WITH HIGH POLYPHENOL LEVELS
       
Artichokes Fennel Onions Rutabagas
Broccoli Garlic Parsnips Scallions
Celery (particularly hearts) Greens like kale & turnip Pumpkins Shallots
Cherry or grape tomatoes Kohlrabi Raw Spinach Small spicy peppers
Corn Leeks Red Cabbage Sweet potatoes
Eggplant (aubergine) Lovage Red & yellow onions Watercress
       
       

VEGETABLES WITH LOW POLYPHENOL LEVELS
       
Bok Choy Canned tomatoes Endive Pumpkin
Burssels sprouts Carrots Fresh tomatoes Yellow squash
Cooked spinach Cauliflower Green & red swt peppers Pumpkin
Cabbage Cucumbers Mushrooms Zucchini
       

LEGUMES, NUTS & SEEDS WITH HIGH POLYPHENOL LEVELS
       
Almonds English peas Nut butters Sunflower seeds
Cashews Fava beans Pecans Walnuts
Chick Peas Flax Seeds Peanuts  
Dried beand – black beans Green peas Pistachios  
red kidney beans, pinto Hazelnuts Pumpkin Seeds  
beans, black-eyed peas Lentils Snap beans  
       

DARK CHOCOLATE
 
At least 60 percent cacao, preferably 70% or more. Choose those with high polyphenolic additives – ingredients like currants, raspberries, orange peels, blueberries, cranberries, as opposed to flaked coconut, toffee, or fruit fillings.
       

RED WINE
 
Examples: Pinot Noir, Eglodola, Syrah, Cabernet Sauvignon, Merlot. (French wines are only slightly preferred over california varieties due to the aging process.)
       

TEA
       
Brewed green tea (preferred), black tea, Oolong tea, grean decaf tea, or black decaf tea served hot or cold and flavored with lemon if desirable. Earl Gray, Ceylon, and Darjeeling are varieties of black tea.
       

HERBS, SPICES & SEASONINGS WITH POLYPHENOLS
       
Basil Curry Ketchup Red or green Capers
Chives Dill Weed Oregano Rosemary
Cinnamon Horseradish Parsley Sage
Tarragon Thyme Vinegar  

 

INCREASE OMEGA 3 FOODS & DECREASE OMEGA 6 FOODS

 

A Dramatic Increase in our Omega 6 to Omega 3 Ratio

Anthropological evidence suggests that our hunter-gatherer ancestors maintained an omega 6 to omega 3 ratio of about 2:1, which is very different than today’s Western diet where omega 6 omega 3 ratios of 15:1 are more typical. This major shift is the result of changes to bothour food supply and our food choices. Our consumption of omega 3 righ fish has declined; while our consumption of foods made with ingredients containing high levels of omega 6 has increased.

Foods Contributing to a Shift in Omega 6 Omega 3 Ratios

Foods high in omega 6s include fried and other processed foods made with large amounts of vegetable oil, especially soybean oil, corn oil and cottonseed oil; as well as salad oils and margarines. Soybean oil is the #1 source of omega 6s in the American diet. It is a popular ingredient for processed foods because it is very inexpensive and stable making it easy to formilate into long-shelf life foods; however, its high prevalence in so many of our foods in modern diet has contributed to a dramatic shift in our omega 6 omega 3 ratio.

Reducing or elimitanating Omega 6 foods, saturated and trans fat; increasing the intake of omega-3 fat (fish, fish oil, flaxseed oil) helps reduce chronic inflammation.

Our nation’s food supply has changed dramatically in recent generations. Today, typical American diets contain far too many rich omega 6 sources from high omega 6 foods, and not enough omega 3. This omega 6 to omega 3 imbalance increases whole body inflamation since omega 6s tend to be pro-inflammatory while omega 3s are anti-inflammatory.

To reduce whole body inflammation, as a key strategy is to increase omega 3 consumption while reducing high omega 6 foods in your diet by choosing fewer high omega 6 foods.

 

INCREASE OMEGA 3 FOODS AND DECREASE OMEGA 6 FOODS

Omega 6 Sources Promote Inflammation

  • Safflower Oil
  • Grapeseed Oil
  • Wheat Germ Oil
  • Corn Oil
  • Walnut Oil
  • Cottonseed Oil
  • Soybean Oil
  • Vegetable Oil
  • Sunflower Oil
  • Dairy
  • Peanuts 
  • Red Meats

Omega 3 Essential Fatty Acids are Anti-Inflammatory

  • Salmon
  • Tuna
  • Walnuts
  • Sardines
  • Mackerel
  • Flax Seeds
  • Hemp Seeds
  • Spirulina/algae

The best oils to use are cold pressed Olive oil and Sesame oil – both high in antioxidants & inflammation-lowering abilities.

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