“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.