Celebrity nutritionist shares 5 simple foods you must add to your diet for a healthy lifestyle

A lot of times, a healthy lifestyle depends on what we put on our plates. It directly impacts our energy levels, immunity, digestion, and ultimately our overall well-being. Consuming a balanced meals, infused with Balanced meals rich in nutrients, like fruits, vegetables, whole grains, and proteins, helps the body to function efficiently and prevent long-term health issues. But if you are confused about the type of foods to add to your diet for holistic wellness, integrative lifestyle expert Luke Coutinho has got it covered for you.

Luke Coutinho, in his latest Instagram post, revealed that while no food can change your DNA, 5 types of food can, however, change how your genes behave. This phenomenon is called epigenetics. Let’s take a look.

Cruciferous vegetables: Detox and inflammation

Cruciferous vegetables such as broccoli, cauliflower, kale, and cabbage play a crucial role in activating the body’s natural detoxification processes. They help in triggering protective pathways in the body, particularly those linked to reducing inflammation and supporting anti-cancer mechanisms. Their impact is largely driven through the Nrf2 pathway, which enhances the body’s defence systems against oxidative stress.

Berries: DNA and ageing

Berries, like blueberries, strawberries, and blackberries, are rich in polyphenols that help protect DNA from damage. Regular consumption of these fruits is linked to improved brain signalling and cognitive function. They also play a role in slowing biological ageing, making them a powerful addition to a longevity-focused diet.

Omega-3-rich foods: Brain and heart health

Omega-3 fatty acids, found in both non-vegetarian sources like salmon, sardines, and mackerel, as well as vegetarian options such as flaxseeds, chia seeds, and walnuts, are essential for regulating inflammation-related genes. These healthy fats support brain and heart health while also improving metabolic signalling. Omega-3s interact closely with gene expression, influencing how the body responds to stress and inflammation.

Spices: India’s natural anti-inflammatory

Common Indian spices such as turmeric, ginger, and cinnamon offer more than just flavour. They help switch off inflammatory genes, improve insulin sensitivity, and protect cells from damage. Curcumin, the active compound in turmeric, is particularly known for its strong role in influencing gene behaviour and reducing chronic inflammation.

Healthy fats: Hormones and metabolism

Healthy fats, including olive oil, nuts, avocado, and even moderate amounts of ghee, contribute to better lipid metabolism and hormone balance. These fats also help reduce chronic inflammation in the body, supporting long-term health. Incorporating the right kinds of fats into daily meals can play a key role in maintaining overall metabolic health.

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In conclusion, Luke Coutinho recommends consistency in making mindful food choices, emphasising that small, daily dietary habits can collectively influence long-term health and overall well-being.