The Power of Food: REWRITING OUR GENETIC STORY

Quinoa Plantation

When we think about genetics, we often imagine a blueprint carved in stone, or a map of what’s to come, whether we like it or not. For decades, carrying two copies of the APOE4 gene, known as the “Alzheimer’s gene,” was seen as one of those unshakable fates. The risk was clear: higher chances of memory decline, confusion, and the heartbreaking toll of Alzheimer’s disease. But recent research is rewriting that story in a way that is nothing short of extraordinary, and not surprising, at least to me, is that food plays a big part in our genetic story.

A landmark study from Mass General Brigham, published in Nature, followed more than 5,700 people for 34 years. The findings? Even among those carrying two copies of the APOE4 gene, those who followed a Mediterranean-style diet reduced their risk of dementia by as much as 35 percent. As lead author Yuxi Liu explained: “We found those who followed a baseline Mediterranean diet with little alcohol, red and processed meat but full of vegetables, fruits, nuts, whole grains, legumes, fish and olive oil all reduced the risk of dementia.”

Wow! Thirty-four years of life tracked. Thousands of people studied. And the result is clear: food is not just fuel, it’s a form of prevention, and definitely very, very powerful.

The diet in question wasn’t built on obscure ingredients or expensive supplements. It was rooted in what many of us know but don’t always practice: whole, plant-rich foods, colorful fruits and vegetables, omega-3-rich fish, nuts, olive oil, legumes, and whole grains. This pattern, often described as the Mediterranean diet, nourishes not just the body, but the brain. Antioxidants calm inflammation, healthy fats support cell communication, and vitamins and minerals strengthen resilience where genes leave us vulnerable.

What this means is profound: food can do more than nourish us, it can override destiny. Our forks, knives, and spoons are tools of prevention, medicine, and hope. Even in the face of the most daunting genetic risks, we are not powerless.

I’ve always believed in the power of food. For me, it began in my own kitchen, searching for answers when there were none. My journey taught me that food is more than nutrition, it’s possibility, it’s healing, and it’s life changing. And now, research like this confirms what many of us have been saying for centuries: food truly does have the power to change the story, even the story written in our genes.

This isn’t just science; it’s true empowerment. It tells us that we have choices, even when it feels like biology has stripped them away. And those choices can echo for decades, not only in our own lives, but in the lives of our children and grandchildren, who learn from what we put on our plates.

So tonight, when you sit down to dinner, remember every bite carries with it the power of food. Because our genes may whisper, but the food we eat has the power to answer back.

Liu, Y., Gu, X., Li, Y. et al. Interplay of genetic predisposition, plasma metabolome and Mediterranean diet in dementia risk and cognitive function. Nat Med (2025). https://doi.org/10.1038/s41591-025-03891-5

MARCI’S MEDITERRANEAN SALMON WITH POWERHOUSE TAPENADE AND HERB QUINOA

A brain, heart, life healthy dish rich in omega-3s, antioxidants, and Mediterranean flavors with an anti-inflammatory power boost.

INGREDIENTS (serves 4)

For the salmon

• 4 salmon fillets (about 5–6 oz each)

• 2 tbsp extra-virgin olive oil

• 2 garlic cloves, minced

• Juice of 1 lemon (save rind to zest later)

• 1 TBS fresh oregano

• 1/2 tsp sea salt

• 1/2 tsp black pepper

• 1/2 tsp cayenne pepper

For the quinoa

• 1 cup quinoa, rinsed

• 2 cups veggie broth or water

• 1 cup cherry tomatoes, halved

• 1⁄4 cup fresh parsley, chopped

• 2 tbsp extra-virgin olive oil

• Juice of 1⁄2 lemon

• Sea salt and pepper, to taste

For the powerhouse tapenade

• 1 cup Kalamata or assorted olives, pitted

• 2 tbsp capers, rinsed

• 1 whole shallot

• 2 garlic cloves

• 1-inch piece fresh ginger root, peeled and chopped

• 1-inch piece fresh turmeric root, peeled and chopped

• 2 tbsp extra-virgin olive oil

• 1 tbsp fresh lemon juice

• a few fresh basil leaves and handful of fresh parsley

DIRECTIONS:

1. Marinate the salmon: Whisk olive oil, garlic, lemon juice, oregano, cayenne pepper, salt, and black pepper. Brush over salmon fillets and let sit for 15 minutes.

2. Cook the quinoa: Simmer quinoa in broth for 15 minutes. Fluff, then stir in tomatoes, parsley, olive oil, lemon juice, salt, and pepper.

3. Make the tapenade: In a food processor, pulse olives, capers, shallots, garlic, ginger, turmeric, olive oil, and lemon juice until finely chopped but still textured. Pulse in herbs quickly.

4. Cook the salmon: Grill, roast, or pan-sear salmon, 4–5 minutes skin side down, then 3–4 minutes more until just cooked through.

5. To serve: Place salmon over quinoa, top with olive-ginger-turmeric tapenade, and garnish with extra parsley and lemon zest.

WHERE’S THE POWER?

• Salmon: Packed with omega-3 fatty acids that support memory, cognition, and overall brain health.

• Olive Tapenade: A source of healthy fats and polyphenols that help fight inflammation and protect brain cells.

• Ginger Root: Supports circulation and digestion, with studies suggesting it may also enhance brain function.

• Turmeric Root: Contains curcumin, a powerful anti-inflammatory compound shown to support memory and reduce the risk of cognitive decline.

• Quinoa: A nutrient-dense whole grain that delivers steady energy, protein, and fiber for sustained brain fuel.

• Tomatoes & Fresh Herbs: Rich in antioxidants, particularly lycopene, which help defend brain cells against damage.