New research suggests that certain foods, including garlic, berries, and tea, may help slow biological aging. The study, published in the journal Aging, found that people who ate more of these foods had a lower epigenetic age (EA), a measure of how fast their cells are aging.
While the study did not prove a cause-and-effect relationship, it shows that diet may play an important role in keeping cells younger and healthier.
What Is Epigenetic Age?
Chronological age is how old a person is in years. Epigenetic age, on the other hand, measures biological changes in the body’s cells. It is often linked to age-related diseases and overall health. A person with a lower epigenetic age than their real age may be aging more slowly on a cellular level.
The Study: Diet, Lifestyle, and Aging
The study was based on data from the Methylation Diet and Lifestyle Study (MDLS), a small clinical trial that looked at middle-aged men. Participants were between 50 and 72 years old and were divided into two groups: one followed a specific lifestyle and diet program, while the other continued their normal habits.
The program included eating foods that support DNA methylation—a process important for healthy aging—along with regular exercise, meditation, and seven hours of sleep each night. The diet featured leafy greens, cruciferous vegetables, lean meats, seeds, low-sugar fruits, and foods high in polyphenols such as garlic, berries, turmeric, rosemary, and green or oolong tea. These foods are known as “methyl adaptogens.”
Key Findings
Out of 43 men who joined the study, 38 completed it. The intervention group ate more colorful vegetables and fruits than the control group. On average, they also had a lower epigenetic age at the start—5.26 years younger than their actual age, compared to the control group, who were 0.81 years older epigenetically.
The study found that higher consumption of methyl adaptogens was linked to a greater drop in epigenetic age over nine weeks. Other foods such as eggs, beets, and cruciferous vegetables also showed some benefits. In contrast, weight gain was linked to an increase in epigenetic age.
After adjusting for weight changes, only methyl adaptogen intake and starting epigenetic age remained significant predictors of improvement.
What This Means
The results suggest that certain foods may help slow cellular aging, especially those rich in polyphenols and other compounds that affect gene expression. The study’s authors say these findings support the idea that diet can play a role in healthy aging.
However, the study was small and included only healthy, middle-aged men. The researchers caution that the results may not apply to women, younger people, or those from more diverse backgrounds. Also, because participants self-reported their diets, there may be some inaccuracies in the data.
Looking Ahead
While promising, these findings are early and should be seen as a starting point for future research. Larger, more diverse studies are needed to confirm the benefits and explore how such diets might impact long-term health, disease prevention, and lifespan.
For now, eating more whole, colorful, and plant-based foods—especially garlic, berries, and tea—might not only support better health but potentially help keep your cells younger, too.
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