The 10 Dietary Habits of Highly Successful Agers
About half the US population carries at least one iron-related pathogenic variant: either a variant causing excessive iron accumulation in the body (at the most extreme levels, resulting in hemochromatosis), or a variant in the APOE gene, causing excessive iron transport to the central nervous system. In the rest of the world populations, the prevalence of at least one of these iron-related pathogenic variants occurs in 45%-to 65% of the population, depending on the geographic region. And that’s only counting the prevalence of pathogenic variants in just these two — of many — iron-related genes.
Isn’t Iron Healthy, Even Essential?
Everyone needs a sufficient amount of iron. It is essential for life. Iron transports oxygen (in hemoglobin) to all parts of the body, and has many other indispensable cellular functions. But any amount of iron above sufficiency levels carries health risks. For example, humans absorb about 8-10% of the iron in the foods they eat. Although many people associate anemia (red blood cell deficiency) with “iron-poor blood,” which some menstruating girls and women may experience, several types of anemia don’t involve iron deficiency at all. So obtain the advice of your doctor before taking supplements or increasing red meat consumption.
Avoid Breakfast Cereals and Other Processed Foods High in Iron
Think twice about eating — or letting your children eat — processed foods high in iron, such as popular breakfast cereals. First, the US recommended daily allowance (USRDA) percentage for iron is designed for menstruating girls or women. For everyone else, even assuming no iron-related genetic variants, a healthy level of daily iron would be roughly half that percentage. Second, the USRDA for a particular cereal assumes you consume only 3/4 to 1 cup of cereal. But, of course, this underestimates how much people normally consume when they eat a bowl of cereal. Keep this all in mind when checking out the nutrition facts on your favorite cereal.
USRDA % Iron in Popular Breakfast Cereals
Fermented and Fermentable Food
The diet of the Mindspan Elite also generally includes an appetizer that contains a “fermented” food, such as vinegar in a salad, a pickled vegetable, or pickled fish, or sour dough bread.
Further, many members of the Mindspan Elite also moderately consume a fermented beverage during meals, alcohol. They also generally consume “fermentable” foods — such as leaks, garlic, greens, grains, vegetables, and beans. Fermented and fermentable foods play a key role in promoting health, including optimizing the digestion of refined grains, by:
- Slowing down overall digestion and absorption of sugar into the bloodstream (preempting potential spikes in blood sugar);
● Stabilizing metabolism;
● Reducing risk of diabetes;
● Regulating body weight.
Foods High in Polyphenols