Bioactive Diet Components and Their Impact on Gene Regulation

The scientific paper Influence of the Bioactive Diet Components on the Gene Expression Regulation by Mierziak et al. explores how specific nutrients and naturally occurring compounds in food can affect the way genes are turned on or off in the human body. Published in Nutrients in 2021, the study focuses on the emerging fields of nutrigenetics and nutrigenomics, which examine the interactions between diet and genetic activity. The authors review how bioactive components—such as vitamins, polyphenols, fatty acids, and amino acids—can influence gene expression through mechanisms like DNA methylation, histone modification, non-coding RNA activity, and transcription factor signaling. This comprehensive review highlights the importance of considering diet as a key player in maintaining health and preventing disease at the molecular level.

We often hear that “you are what you eat,” but modern science shows this might be even more true than we thought. A 2021 study published in the journal Nutrients dives into how certain foods can "talk" to our genes. This field of research is called nutrigenomics (how nutrients affect gene activity) and nutrigenetics (how genes affect our response to nutrients).

The researchers stress that food is not just fuel. It also carries chemical signals that can turn genes on or off. These signals can influence health, development, and even how our body fights disease. As the study puts it:

"It is crucial to regard food not only as the source of energy... but also as the factor influencing health/disease, biochemical mechanisms, and activation of biochemical pathways."

This means what we eat could help prevent diseases like cancer, diabetes, and obesity—or, if not balanced, contribute to them.

This is a review-based scientific paper, meaning the researchers did not run their lab tests. Instead, they gathered results from many earlier studies, including lab experiments, human trials, and animal research. They analyzed how specific nutrients and compounds affect gene expression in various ways, such as through epigenetics, RNA molecules, or transcription factors. The paper focuses on several key mechanisms that explain how our diet may affect our genes and health.

One of the significant ways food affects genes is through epigenetics —changes in gene activity that don't alter the actual DNA sequence. The study explains that,

"Epigenetic changes are heritable alterations of gene expression and chromatin organization, which do not result from changes in DNA sequence."

For example, nutrients like folic acid, zinc, and vitamin B12 can add or remove small chemical tags (called methyl groups) on DNA. These tags act like switches, turning genes on or off.

Foods rich in folic acid—like leafy greens, citrus fruits, and liver— help supply these methyl groups. The study notes that folic acid deficiency “causes global DNA hypomethylation,” which is linked to a higher risk of diseases like cancer.

Some plant compounds like sulforaphane (from broccoli) and epigallocatechin-3-gallate (from green tea) can also reverse unhealthy methylation, helping restore normal gene function.

Genes are wrapped around proteins called histones, and how tightly they are wrapped affects whether they're active. Some nutrients can loosen or tighten this wrapping. This includes:

• Butyrate, a compound from fiber digestion
• Curcumin, found in turmeric
• Polyphenols from green tea and garlic

These help "open up" DNA, making it easier for cells to read and activate health-protective genes.

Another pathway is through non-coding RNAs , especially microRNAs (miRNAs) . These tiny RNA pieces don’t make proteins but help control how genes work.

The study shares that plant-based compounds like curcumin, resveratrol (red grapes), and quercetin (onions and apples) can boost or lower miRNA levels linked to diseases such as cancer, diabetes, and inflammation. For instance:

“Curcumin was shown to lower levels of miR-143 and miR-124, which are associated with osteoarthritis.”

Even milk contains miRNAs that may affect gene expression in babies, according to the study. These are carried in tiny particles called exosomes, which protect them during digestion.

 Transcription factors are special proteins that help turn genes on or off. Some foods can trigger or block these proteins.

The study highlights:

• Curcumin, resveratrol, and green tea block NF-κB, a protein linked to inflammation and cancer.
• Omega-3 fatty acids, found in fish oil, activate PPARs, which control fat burning and blood sugar.
• Carbohydrates influence ChREBP, a factor that controls sugar use and fat storage.

These pathways show that diet can directly shape how our body handles metabolism, inflammation, and even disease risk.

The researchers point to strong evidence that diets rich in fruits, vegetables, and healthy fats can lower the risk of many diseases, including:

• Cancer
• Type 2 diabetes
• Heart disease
• Neurodegenerative diseases like Alzheimer’s

They also note how a mother’s diet during pregnancy can affect a baby’s future health by altering gene expression before birth. For example, fish oil or olive oil intake can change how immune genes behave in babies, possibly reducing allergy risk.

This study opens the door to more personalized nutrition, where our genetic profile helps shape our ideal diet. It also supports the idea of an epigenetic diet—a way of eating that keeps gene expression in a healthy balance.

Still, the authors remind us that:

“Much of the evidence comes from cell culture or animal models,” and more human studies are needed.

Because people process foods differently, future research must consider factors like genetics, age, and lifestyle. But even now, we know enough to make smart choices. Foods rich in vitamins, fiber, healthy fats, and plant-based compounds support healthy gene activity.

This study shows that what we eat can shape how our genes behave, from the way DNA is marked to which genes are turned on or off. Foods like leafy greens, berries, fish, green tea, and turmeric aren't just nutritious—they’re powerful tools that can help protect against cancer, diabetes, and inflammation by influencing gene expression.

As science continues to grow in nutrigenomics and nutrigenetics, we move closer to creating diets tailored to our DNA. This approach could change how we prevent and treat disease in the future. In the meantime, eating a balanced diet filled with natural, whole foods is one of the best steps for long-term health—right down to your genes.