Stem cells are a type of cell that is receiving a lot of attention for their role in health. These roles include:
- Assisting in serious medical conditions such as cancers
- Boosting immunity
- Improving longevity
Due to the benefits of stem cells, there is an interest in what you can do to increase the amount of stem cells in your body. This article will look at the best foods for stem cell growth as well as what you can do if you are receiving a stem cell transplant.
A Closer Look At Stem Cells
Stem cells are a unique type of cell due to two specific features: self-renewal and differentiation. Self-renewal refers to the ability of the cells to replicate themselves, and differentiation refers to the ability of these cells to change into other cells with specific roles. This can help replenish cells if they are low and can also help repair cells.
There are four different types of stem cells (1):
- Embryonic (pluripotent) stem cells: These cells are found in embryos and have the potential to turn into any cell. These are the most versatile of stem cells. However, there are ethical concerns surrounding them.
- Perinatal (pluripotent) stem cells: These stem cells found in the umbilical cord and amniotic fluid can turn into specialized cells. For this reason, it is a common practice for parents to store their child’s perinatal stem cells after birth in case they are needed in the future.
- Tissue-specific (multipotent) stem cells: These cells can turn into cells, but only for the tissue that they reside in. For example, stem cells found in your bone marrow can only produce cells that function in your blood.
- Induced pluripotent stem cells (iPS): These are adult cells that have turned into pluripotent stem cells through reprogramming
Everyone has stem cells. However, these are tissue-specific stem cells and are limited to the tissue they reside in. Due to several different factors, stem cells can become damaged and start to decline. Some of these factors include:
- Age
- Poor nutrition such as a diet high in saturated fat and sugar
- Chronic inflammation
- Medical conditions:
- Aplastic anemia
- Lymphoma
- Blood cancer
The Link Between Stress and Your Stem Cells
Chronic stress not only affects your mental and emotional state but also can have a direct effect on your stem cell health. While short-term stress can be beneficial for your body, long-term stress can cause problems. The NeuroEndoMetabolic (NEM) Stress Response is a system composed of six circuits of related organs that support your body in times of stress. One of the ways in which it helps is by stimulating your adrenal glands to produce stress hormones such as cortisol. When the stress clears, the production of stress hormones reduces.
However, in the case of chronic stress, the adrenal glands continue to produce stress hormones for a long period of time. This can deplete the adrenal glands, causing cortisol levels to become low, and it can also cause imbalances within the NEM system. This results in the onset of Adrenal Fatigue, a condition where the body is unable to keep up with long-term stress, resulting in various symptoms depending on where the imbalance in the NEM system is.
One of the circuits that can be affected by Adrenal Fatigue is the Inflammation circuit. This circuit is responsible for regulating inflammation in your body and is regulated by your immune system, gastrointestinal tract, and gut microbiome. An imbalance in this circuit can cause an increase in inflammation, leading to aches and pains, frequent illness, Irritable Bowel Syndrome (IBS), and food sensitivities. The increase in inflammation can cause damage to your stem cells and further impact your immune system and overall health.
Reducing stress is an important step in healing from many of these stress-related conditions. However, improving nutrition can also help. Not only can getting the right foods reduce inflammation, but it may also help protect and boost your stem cell health. Let’s take a closer look at the best foods for stem cell growth.
Best Foods for Stem Cell Growth
Many nutrients play a role in boosting stem cell growth, so getting a variety of these foods in your diet is the best way to support your stem cell health.
Berries
Berries increase the antioxidant superoxide dismutase (SOD), which helps to protect stem cells from damage from free radicals. Additionally, SOD will help to reduce inflammation in the body, which can further damage stem cells. Berries that can increase SOD levels are:
- Blackberries
- Goji berries
- Pomegranates
- Blueberries
- Raspberries
Red, Blue, and Purple Fruits and Vegetables
Fruits that are either red, blue, or purple are rich in the antioxidant anthocyanin. Some common sources include:
- Cherries
- Plums
- Grapes
- Eggplant
Not only does this antioxidant help with inflammation, but it may assist with the regeneration of cells such as stem cells. A 2022 study found that the shrub, Ribes meyeri increased the proliferation of neural stem cells. While this is positive, more research is needed on the other food sources of anthocyanins (2).
Cruciferous Vegetables
Cruciferous vegetables can help to enhance the health of your stem cells in various ways. They can help increase SOD and also contain the compound sulforane, which can help to improve the antioxidant capacity of the liver (3). This can help to prevent and reduce inflammation and protect stem cells. These vegetables also contain the molecule, indole-3-carbinol, which can help to further reduce inflammation. Cruciferous vegetables that have these health benefits are:
- Broccoli
- Kale
- Cabbage
- Bok choy
- Cauliflower
- Garden cress
- Brussel sprouts
Mushrooms
Mushrooms such as shiitake and maitake are rich in polyphenols that can act as antioxidants and help protect stem cells from inflammation.
Fish
Oily fish in particular are rich in unsaturated fats and omega-3 fatty acids. These fats help to reduce inflammation in your body, thus protecting your stem cells. These fats also provide other benefits such as enhancing heart and brain health. Fish that are rich in this type of unsaturated fat are:
- Salmon
- Herring
- Anchovies
- Sardines
- Tuna
Plant-Based Sources of Omega-3
While fish is the best source of omega-3 fatty acids, a less bioavailable type of omega-3 is also present in plant-based sources. These sources include:
- Walnuts
- Flax seeds
- Chia seeds
- Hemp seeds
- Olive oil, in smaller amounts
These sources are rich in unsaturated fats and contain ALA, a form of omega-3 that can help with inflammation. They also contain multiple nutrients that are essential for health.
Tips for Adding the Best Foods for Stem Cell Growth to Your Diet
Incorporating the best foods for stem cell growth into your diet can be tricky. An easy way to ensure that you receive these foods is by:
- Be sure to have vegetables with your main meals such as lunch and dinner.
- Have fruits, nuts, and/or seeds as a snack between the meals.
- Eat oily fish twice a week.
- Cook with olive oil.
When choosing vegetables and fruits, try to focus on a range of different fruits and vegetables. An easy way to remember this is by making sure your plate contains different colors. This will help ensure that you include different fruits and vegetables that contain a range of different nutrients.
Nutrition and Stem Cell Transplants
In some cases such as certain cancers and conditions such as aplastic anemia, a stem cell transplant, also known as a bone marrow transplant, may be needed. This is when an individual will receive healthy stem cells to replace the damaged ones. Once the individual has received the new stem cells, these cells travel to the bone marrow and start producing new blood cells.
A stem cell transplant will affect your immunity and cause your immune system to be low. Being mindful of your nutrition is important as certain foods and beverages may increase the risk of food-borne illness.
Stem Cell Transplant Diet
A stem cell transplant diet should be followed before and after the transplant. If you received healthy stem cells from a donor then you should follow this diet until after you have finished your immunosuppressive therapy. If you have received healthy stem cells from your own body to replace your bone marrow stem cells, then you should follow this diet for three months. With this diet, you can still incorporate the best foods for stem cell growth. However, it is important that you follow the guidelines for this diet as well.
In general, avoid any raw or undercooked meats and grains. Avoid unpasteurized dairy and soft or moldy cheese. Avoid unwashed or broken-skinned fruits and vegetables. And don’t eat food from self-service stations such as buffets where other customers may have touched the food.
Beverages
Beverages that are safe on a stem cell diet are:
- Bottled water
- Boiled well water
- Brewed herbal teas
- Instant and brewed regular and decaf coffees
- Pasteurized fruit and vegetable juices
- Canned, bottled, and powdered drinks and sports drinks
- Commercial nutritional supplements in liquid or powder form
Drinks that should be avoided are:
- Well water that has not been boiled
- Cold brewed tea
- Unpasteurized fruit and vegetable juices
- Wine
- Unpasteurized beer
Fruits and Vegetables
Fresh fruits and vegetables are allowed on this diet. However, before preparing your fruits and vegetables wash them thoroughly to remove any dirt and germs. Forms of fruits that you can have are:
- Canned fruits and juices
- Frozen fruits
- Dried fruits
Forms of fruits that you should avoid include:
- Fruits that have broken skin
- Raw fruits that are unwashed
- Fresh fruit salsa available in grocery stores
Forms of vegetables that you can have are:
- Well-cooked, frozen, canned, or fresh vegetables that have been washed with clean water
- Salsa that has been bottled and has a shelf life
Forms of vegetables that you should avoid are:
- Unwashed vegetables
- Fresh salads, sauerkraut, or salsa from grocery stores
- All raw vegetable sprouts such as alfalfa sprouts, clover sprouts, mung bean sprouts
Proteins
In general, proteins should be well-cooked as opposed to rare. Proteins that are considered safe are:
- Well-cooked protein including meat substitutes
- Canned or frozen protein
- Cooked legumes
- Pasteurized or cooked tofu
- Well-cooked eggs where the white and yolk are both firm
- Canned and homemade soup that is heated well
Proteins that are not considered safe are:
- Rare or medium-rare protein
- Raw tofu
- Cold-cut meats from the grocery store
- Raw eggs or eggs with a runny yolk
- Sushi and sushimi
- Smoked or pickled fish
- Cold soups
- Refrigerated meat spreads
- Hard cured salami
- Tempeh
- All miso products
Starches
Breads, grains, and cereals that are cooked are generally considered safe.
Starches that are not considered safe include:
- Raw or uncooked grains and cereals
- Uncooked pasta salad that is served with raw vegetables
Dairy
Dairy products that are considered safe to choose are:
- Pasteurized milk, yogurt, cheeses
- Cream cheese
- Sour cream
- Commercially sold milkshakes and breakfast drinks
- Pre-packaged cheeses
Dairy that should be avoided are:
- Unpasteurized milk and yogurt
- Raw milk
- Eggnog made with raw eggs
- Soft cheeses such as brie, camembert
- Moldy cheeses such as blue cheese
- Mexican cheese dishes such as queso fresco
Fats
Food sources of fat that are considered safe after a stem cell transplant are:
- Refrigerated butter, margarine, and lard
- Dry roasted nuts
- Vegetable oil
- Commercially packaged peanut butter
- Cooked gravies and sauces
Fats that are not considered safe are:
- Avocado dressing
- Fresh salad dressing
- Raw nuts
- Nuts roasted in shells
- Freshly made nut butters
The Takeaway
Stem cells offer a promising mode of therapy for many different health conditions and show promise in increasing longevity. When considering the best foods for stem cell growth there are many to choose from. Incorporating a variety of the best foods for stem cell growth will help to ensure that your body receives the nutrients it needs to boost your stem cell health.
If you are currently experiencing Adrenal Fatigue and working to heal from it, Dr. Lam’s Nutritional Adrenal Fatigue Recovery Program can help. This program includes a personal nutritional consultation, a meal plan, as well as supplementation to help nourish your body and help heal your adrenals.
