You Are What You Eat – Genetically, Too

How broccoli can influence your DNA… and donuts can, too.

We’ve all heard the saying “you are what you eat.”
It usually refers to physical health — weight, energy, digestion. But in the world of epigenetics, this phrase takes on a much deeper meaning.

Because food doesn’t just fuel you. It instructs your genes.

Epigenetics: The Language Your Food Speaks to Your DNA

Your DNA is like a vast library. Every cell in your body has the same collection of “books” (genes), but not all of them are read at the same time. Epigenetic signals decide which books are opened and which remain on the shelf.

Food is one of the most powerful sources of these signals. Certain nutrients and compounds can tell your cells:

“Turn this gene on — it’s time to repair and protect,”
or
“Switch this gene off — it’s causing too much inflammation.”

The Superpowers in Broccoli

Take sulforaphane, a compound found in broccoli and other cruciferous vegetables. Sulforaphane works like an epigenetic switch, activating detoxification pathways, boosting antioxidant defenses, and silencing genes that drive inflammation.¹

It doesn’t change your genetic code — but it changes how your code is read.

Regularly eating broccoli (or even better, lightly steaming it to preserve sulforaphane) can help tip your cellular environment toward protection, repair, and long-term resilience.

Golden Spice, Golden Genes

Another hero is curcumin, the active compound in turmeric. Curcumin has been shown to modulate histone acetylation and DNA methylation — two key epigenetic processes.² This means it can downregulate inflammatory pathways and upregulate protective ones.

It’s one reason turmeric has been linked to benefits in everything from joint health to brain function.

The Omega-3 Connection

Omega-3 fatty acids — found in fatty fish, flaxseeds, and walnuts — don’t just help with heart and brain health. They can influence gene expression in immune cells, shifting the balance toward anti-inflammatory signaling.³

This epigenetic effect helps explain why omega-3s can reduce the risk of chronic inflammatory and autoimmune conditions.

And… the Donut Effect

Of course, the reverse is also true. Diets high in refined sugars, processed fats, and artificial additives can send a very different set of instructions to your DNA.

Instead of activating protective, anti-inflammatory genes, they can turn on genes that promote oxidative stress, insulin resistance, and chronic inflammation — paving the way for metabolic and immune imbalances.

Practical Takeaways

• Fill your plate with epigenetic activators: broccoli, kale, turmeric, berries, green tea, garlic, and omega-3-rich foods.

• Limit foods that send the “wrong” signals: processed snacks, sugary drinks, refined carbs, and trans fats.

• Think variety: A colorful, nutrient-dense diet offers a broad spectrum of beneficial epigenetic cues.