Could tweaking your diet hold the key to eternal youth?
The suggestion from recent research is that it can and even simple swaps could add as much as ten years to your life, according to a study published in The American Journal of Clinical Nutrition in 2023.
What’s more, you don’t need to fork out for expensive ‘superfoods’ – research is now showing that a range of health benefits can be derived from everyday staples such as cheese, peanut butter and coffee.
Foods lengthen your lifespan in a variety of ways, from supporting your immune system and reducing inflammation (a driver of many diseases) to improving your gut microbiome (the community of microbes that contribute to health). Some foods can even help with the repair of your DNA (which may help reduce the risk of diseases such as cancer).
We asked experts to assess a selection of common foods that are now being touted as anti-ageing…
Cheese
Mature and hard-ripened cheese, such as cheddar, parmesan and emmental, is a rich source of spermidine, a protein that longevity researchers believe could slow the development of many age-related health conditions, including heart disease.
One of the most critical roles spermidine plays in the anti-ageing process is in the regulation of autophagy – the body’s spring-cleaning mechanism of recycling and repairing damaged cells, a mechanism that becomes less efficient as we age. Consuming more spermidine has been shown in some early studies to increase autophagy, potentially prolonging lifespan.
Standard supermarket mature cheddar cheese (aged for 12 months) contains around 20mg of spermidine per 100g of cheese.
Standard supermarket mature cheddar cheese (aged for 12 months) contains around 20mg of spermidine per 100g of cheese
Studies suggest a dose of 3-6mg is required for health benefits, so you’d need to eat 25g of cheese a day (daily saturated fat limits stand at 30g for men and 20g for women).
One study, reported in the journal Nature in 2016, looked at the diet of Italians and found that those with the highest intake of spermidine had 40 per cent lower risk of heart failure (however, aged cheese only accounted for 2.9 per cent of their spermidine intake).
‘Aged cheese is often highlighted for its relatively high spermidine content,’ says Dr Monisha Bhanote, a US physician who specialises in longevity.
‘However it also contains advanced glycation end products (AGEs).’
These are harmful compounds formed when protein or fat combine with sugar in the bloodstream which are thought to contribute to chronic inflammation and the stiffening of blood vessels, and are linked to a wide range of chronic diseases (including type 2 diabetes, heart disease, and Alzheimer’s).
‘So, while aged cheese may provide spermidine there are drawbacks, particularly if you’re aiming to reduce inflammation and oxidative stress [when there are too many harmful free radicals, molecules that damage cells] linked with premature ageing,’ says Dr Bhanote, who suggests eating wheatgerm, soybeans, mushrooms and legumes as alterative spermidine sources – these also deliver fibre, vitamins and antioxidants without providing AGEs.
Coffee
Nearly 100 studies link drinking coffee to a lower risk of a premature death. And it seems drinking just two to four cups a day is all it takes according to a 2019 review of 40 studies reported in the European Journal of Epidemiology.
‘Coffee is full of chlorogenic acid [a type of polyphenol, a micronutrient found in plants] which helps control blood-glucose levels, working via several mechanisms,’ explains Dr Sandra Kaufmann, a cellular biologist and anti-ageing doctor based in Florida.
Dr Sandra Kaufmann says coffee has ‘longevity benefits’ as it is ‘full of chlorogenic acid’
Chlorogenic acid stops glucose (i.e. sugar) being absorbed in the gut and boosts the release of gut hormones known to improve glucose tolerance and insulin sensitivity, preventing damaging blood-sugar spikes that come from eating sugary or carb-rich foods. Sugar spikes are linked to type 2 diabetes and other chronic health problems.
Chlorogenic acid also blocks the formation of harmful AGEs (see aged cheese) formed in the bloodstream.
‘We know that regular consumption of coffee is associated with a lower risk of type 2 diabetes regardless of sex and level of obesity – a key factor for longevity,’ says Dr Kaufman.
A 2017 study found coffee drinkers tend to have longer telomeres (stretches of DNA at the ends of chromosomes, a bit like the aiglet on a shoe lace, protecting the DNA against damage). Longer telomeres are a key indicator of healthy cells and a biomarker of longevity.
However, it’s the micronutrients in coffee, rather than the caffeine, linked to most of the beneficial effects. So decaf might be a useful option. ‘Coffee really does seem to have longevity benefits,’ says Dr Kaufmann.
‘However, don’t have it too late in the day as it may affect sleep. Too much coffee can also cause anxiety in people with panic or anxiety disorders and should be treated with caution if you’re pregnant.’
Turnips
Broccoli and kale aren’t the only superstar veg in town – all hail the humble turnip, a cruciferous vegetable that provides an array of health benefits.
Like watercress, cabbage, cauliflower, broccoli, and brussels sprouts, turnips are ‘in the privileged category of providing isothiocyanates in the diet,’ says Dr Kaufmann.
Isothiocyanates are potent anti-inflammatory compounds and ‘effective weapons in the arsenal against various cancers, especially breast, prostate, lung, colon, and pancreatic cancers’, she says.
A cup of turnip provides 240mg of glucosinolates – a meaningful ideal daily intake is 200-400mg. Dr Kaufman warns against over-cooking turnips as ‘too much heat can cause these powerful molecules to decompose during the cooking process’.
Pomegranate
‘There is growing evidence to support pomegranate’s benefits for improving longevity,’ says Dr Nirusa Kumaran, an NHS GP and medical director of longevity clinic HUM2N, based in London.
‘They can improve gut health and metabolic health; they have potential anti-cancer properties; can help prevent cardiovascular disease and may even improve memory.’
Dr Nirusa Kumaran says pomegranates ‘can improve gut health and metabolic health’
The pomegranate superpowers lie in its polyphenols – ellagic acid, ellagitannins, urolithins and punicalagin – compounds that help maintain a healthy gut barrier, preventing leaky gut (implicated in health conditions such as chronic fatigue syndrome, fibromyalgia, arthritis, and lupus) and may act as a useful helper in weight loss.
That’s because the polyphenols increase GLP-1 production – a hormone that regulates appetite and blood-sugar levels – so acts much like weight-loss jabs Mounjaro and Wegovy, says Dr Kumaran.
‘Incorporating foods such as pomegranate that naturally support GLP-1 can be an effective complementary strategy for losing weight with its additional health and longevity benefits.
‘Ellagic acid and punicalagin have also been shown to boost collagen production and slow down signs of skin ageing,’ adds Dr Kumaran. One 2022 study found taking pomegranate supplements helped reduce the appearance of severe wrinkles.
The ideal amount is half to one cup of pomegranate seeds per day – but be careful if you have low blood pressure or are due to have surgery, as pomegranate can also lower blood pressure.
Peanuts
Peanuts – and peanut butter – are packed full of compounds that protect against heart disease, type 2 diabetes and some cancers, says Dr Kaufmann.
These compounds include phytosterols, which block the absorption of cholesterol, and resveratrol, a compound that also has an anti-inflammatory effect.
Several large studies, including one involving more than 200,000 people in China and the US, have found that those who regularly eat peanuts are substantially less likely to die prematurely of any cause, but particularly of heart disease, reported the journal Stroke in 2021.
They weren’t even eating lots – no more than around four peanuts a day, according to Professor Walter Kernan of Yale University School of Medicine, author of the study, which tracked participants’ health for three-and-a-half years.
‘Frequent peanut consumption has been associated with a reduced risk of high cholesterol levels and blood pressure,’ continues Dr Kaufmann.
Make sure you eat the inner dark skin – it’s rich in antioxidants – and choose a peanut butter made with 100 per cent peanuts with skin on (many brands add unhealthier ingredients including sugar, vegetable oil and trans fats) or make your own by blending in a food processor.
Peanuts can also be highly salted and can contribute to weight gain if eaten in excess.
Avocados
These are particularly high in oleic acid, a form of monounsaturated fat that was found to extend the life of roundworms (often used in ageing studies because of their relatively short life cycle, which makes it easier to gather long-term results quickly), reported the journal Nature in 2017.
Eating half to one avocado a day is linked to a lower risk of heart disease, reported the Journal of the American Heart Association
The exact mechanism is unclear but is thought to be connected to the way fat is metabolised – and the researchers concluded the longevity benefits could also be applicable to other species.
As well as being ‘a monounsaturated fat powerhouse’, avocados also provide potassium and fibre, says Dr Bhanote.
Eating half to one avocado a day is linked to a lower risk of heart disease, reported the Journal of the American Heart Association.
Dr Bhanote gives avocados a ‘firm thumbs up’, but warns that their fat density could contribute to weight gain if eaten in large quantities.
Chocolate
Cocoa and some cocoa products can help you live healthier for longer by reducing the risk of cardiovascular diseases and metabolic disorders, such as type 2 diabetes.
Cocoa has also been shown to have a beneficial effect on the immune and nervous systems, as well as reducing the risk of cancer and having anti-inflammatory properties, says Dr Kaufmann.
Those who eat two pieces of dark chocolate a day (12g) were found to have a 12 per cent lower risk of dying than those who don’t eat any chocolate at all, according to research published by the US National Cancer Institute in 2021.
Meanwhile, a 2023 report in the journal Nutrients found that flavanols (natural compounds found in cocoa) improved cardiovascular health by reducing levels of TMAO (or trimethylamine N-oxide) and uric acid.
TMAO is a compound produced by gut bacteria as they digest certain foods (animal products such as red meat and dairy). High levels are associated with an increased risk of cardiovascular disease.
Meanwhile, high levels of uric acid can cause inflammation and may lead to high blood pressure, heart disease, gout and kidney stones.
Flavanols can also help protect the brain, says Dr Kaufmann, explaining that they promote neurogenesis (the production of nerve cells) and improve the strength of connections between nerve cells. She advises eating a couple of small squares of dark chocolate per day – of 70 per cent cocoa solids. (Milk chocolate does not contain sufficient cocoa solids to have such a benefit and also contains high quantities of sugar.)
Black cumin seed
Now becoming widely available in supermarkets, black cumin seed was described as a ‘miracle herb’ in a 2021 review of studies, published in the journal Nutrients. The researchers said the seeds can help reduce inflammation, boost immunity, support cell survival and improve metabolism.
It is thought this is due to its active compound thymoquinone – which has powerful anti-inflammatory, antioxidant and immune-modulating properties, says Dr Kumaran.
Black cumin seed has been described as a ‘miracle herb’
‘It can help protect against various health issues, including metabolic, cardiovascular, digestive, liver, kidney, respiratory, reproductive, and neurological disorders, as well as cancer. It improves blood-sugar and cholesterol levels, and lowers inflammation in patients with type 2 diabetes.
‘It has promising effects on longevity, though we still need large-scale studies to understand it fully. I usually suggest the oil rather than seeds as it’s more concentrated in thymoquinone,’ she adds.
Add it to dressings rather than using it as a cooking oil.
But check with your doctor if you’re on regular medication, as thymoquinone can interact with a number of mechanisms – including blood-sugar lowering and blood-pressure lowering. It may also have a mild sedative effect, so if you take sedatives or antidepressants, it could lead to excessive drowsiness.
Seaweed
Sea vegetables (the fancy name for seaweed) are surfing a wave of popularity, appearing on menus at smart restaurants. Research suggests they could also pack a potent longevity punch.
‘Seaweeds are high in nutritional values such as fatty acids, proteins, vitamins, minerals and fibre,’ says Dr Kaufmann.
Most research has focused in on fucoxanthin and fucoidan, both found in brown seaweed (types such as wakame, kombu, hijiki and sargassum). Fucoxanthin provides the pigment that makes the seaweed brown while fucoidan is a type of carbohydrate.
A review of fucoxanthin studies, published last summer in Phytochemistry Letters, concluded that it ‘has recently attracted a lot of research due to its significant health-promoting effects, including anticancer and anti-obesity capabilities’.
Meanwhile, fucoidan has powerful antioxidant and anti-inflammatory properties, says Dr Kaufmann.
‘It boosts immune function, improves gastrointestinal health and decreases blood-glucose levels by slowing down the breakdown of carbohydrates in the gut.’
It’s also one of the few sirtuin-6 activators – sirtuins are enzymes, ‘sirtuin 6, in particular, is crucial for DNA repair and for regulating our circadian cycles [body clock]’, she says.
Ghee
Ghee – made by simmering butter and skimming it to remove milk solids and water – has been a staple of Indian cooking for millennia and recent research is highlighting some surprising health benefits.
This process concentrates nutrients in the fat, such as butyric acid ‘which supports gut health and reduces inflammation’, says Dr Bhanote.
‘It also contains omega-3 fatty acids, conjugated linoleic acid (CLA) and medium-chain triglycerides, which may promote brain health and metabolic function.’
Omega-3 fatty acids and CLA are essential for brain function as they have anti-inflammatory effects.
However, Dr Bhanote urges caution. ‘Both butter and ghee are high in saturated fat, which can increase the risk of heart disease when consumed in excess.’
She says you can achieve similar benefits without the negative effects.
‘Starch [from oats, green bananas, and cooked-cooled potatoes] promotes gut-friendly butyrate, while flaxseeds, chia seeds, hemp seeds, and algae provide omega 3. Coconut oil can support metabolic health, offering a plant-based alternative to animal-derived fats.’
[Notigroup Newsroom in collaboration with other media outlets, with information from the following sources]
