Nutrients & Longevity

Epigenetic aging is biological aging at the cellular level. Healthy eating can help our cells stay younger, improving longevity. One way antioxidant and anti-inflammatory nutrients preserve health is by protecting and repairing DNA.

Researchers were interested in the impact of diet on epigenetic aging. They analyzed data from food records from 342 Black and White women, average age 39, living in Northern California, and compared it to epigenetic age data from saliva samples. The epigenetic clock is a biochemical test that can predict health and lifespan, independent from chronological age.

They found that diets rich in antioxidant and anti-inflammatory nutrients were associated with younger epigenetic age, where diets higher in added sugar were associated with older epigenetic age. Sugar is both pro-inflammatory and pro-oxidative, which may explain its link to cancer, cardiometabolic diseases, and epigenetic aging.

Takeaway:  The healthier people eat, the younger their cells are likely to be.  Eating foods rich in antioxidant and anti-inflammatory nutrients decelerates epigenetic aging, where added sugar accelerates it.  Foods rich in antioxidant and anti-inflammatory nutrients include:

• Leafy Greens, spinach, kale & collard greens

• Nuts, with walnuts leading in antioxidants

• Beans, with black beans containing the most antioxidants in their skin

• Berries, with blueberries topping the list as most anti-inflammatory

• Salmon, and other fatty fish such as sardines, anchovies, herring, and mackerel

• Dark Chocolate, with at least 70% cocoa

• Broccoli, and other cruciferous vegetables such as cauliflower and Brussel sprouts

• Avocados

• Peppers, both bell and chili

• Grapes

• Tomatoes

• Cherries

• Mushrooms

• Celery

• Pineapple

• Ginger

• Green Tea

• Turmeric

• Extra virgin olive oil, a healthy monounsaturated fat

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Sources

Dorothy Chiu, et al., Essential Nutrients, Added Sugar Intake, and Epigenetic Age in Midlife Black and White Women: NIMHD Social Epigenomics Program | Genetics and Genomics | JAMA Network Open | JAMA Network, July 29, 2024.

11 powerful anti-inflammatory foods | Wellmark Blue, Feb. 8, 2024.

A List of Some of the Most Anti-Inflammatory Foods You Can Eat (healthline.com), May 23, 2023

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