Researchers say these 10 foods can slow aging
Researchers say these 10 foods can slow aging
When it comes to living longer, what you eat matters.
Emerging science suggests that certain foods may help you age better by targeting so-called 鈥攄amaged cells that don鈥檛 die, but linger in the body, releasing harmful chemicals that affect nearby healthy cells, explains longevity researcher Diogo Barardo, Ph.D.
As you get older, more of these zombie cells (also called senescent cells) build up in your body. This increase has been
The good news: Eating the right foods may help your body fight back. Here鈥檚 what experts recommend.
10 Foods That Slow Aging
Certain foods contain natural compounds called senolytics, which researchers believe may kill, reduce, or transform zombie cells. These compounds include:
- Fisetin
- Quercetin
- Resveratrol
- Omega-3 fatty acids
- Curcumin
- Piperlongumine
- Gingerenone A and 6-shogaol
- Sulforaphane
- Kaempferol
- Lipoic acid
Barardo points out that most studies investigating the of these senolytics use large doses of purified compounds鈥攏ot food鈥攕o it鈥檚 hard to know exactly how eating these foods impacts aging. 鈥淔ood has hundreds of other molecules,鈥 he says, making it difficult to pinpoint which ones are doing the work.
Still, while no one food has been proven to kill zombie cells outright, eating a rich in these compounds is a smart way to support healthy aging, says registered dietitian Marjorie Nolan Cohn.
Berries
According to Barardo, berries like strawberries contain compounds like ellagic acid, , and .
, a natural antioxidant found in strawberries, apples, onions, and broccoli, can rapidly reduce senescent cells. But there鈥檚 a catch: Most research uses much higher doses than you鈥檇 get from eating berries.
Even so, berries are packed with , , and that benefit overall health.
Fatty fish
Salmon and mackerel are rich in omega-3 fatty acids, which , lungs, and immune system. But omega-3s may also combat zombie cells.
omega-3s may reduce the harmful chemicals released by zombie cells and slow their growth.
While most studies looking at the senolytic activity of are from , flax seeds are another great source of omega-3s.
Turmeric and spinach
Combining turmeric and may deliver a powerful anti-aging punch. According to Barardo, turmeric contains and spinach provides lipoic acid鈥攂oth compounds may help zombie cells behave more like healthy ones.
Dark chocolate
It鈥檚 not a fountain of youth, but dark chocolate may help zombie cells behave more like their younger, healthier counterparts. shows that compounds called polyphenols in chocolate may slow aging and .
For the biggest benefits, choose dark chocolate with at least 70% cocoa.
Apples
An apple a day really may keep the doctor away. The popular fruit is rich in quercetin and fisetin鈥攃ompounds linked to killing zombie cells.
Ginger
Some of the compounds responsible for unique flavor may help clear out zombie cells and prevent from turning into them.
Tea
show that consumption of EGCG鈥攁 compound in green tea鈥攎ay help reduce zombie cell production.
Barbardo also recommends chamomile tea, which contains , a potent compound that may be even more effective than EGCG in slowing zombie cell production.
Cruciferous vegetables
Vegetables like broccoli, kale, and spinach contain compounds like kaempferol and lipoic acid, which may help slow the production of zombie cells.
show that kaempferol may also delay visible by inhibiting the production of senescent cells and boosting .
Long pepper (Piper longum)
Long pepper, a spice used in Southeast Asian cuisine, contains piperlongumine, a compound being studied as a possible anti-aging drug. that it can selectively kill zombie cells.
The spice tastes similar to black pepper but with more heat and a hint of sweetness.
Other Ways to Kill Zombie Cells
Including foods rich in senolytic compounds isn鈥檛 the only strategy for combating zombie cells. Adopt these .
Diet
found that the protects against zombie cell build-up better than a low-fat, high-carb diet. Cohn attributes its anti-aging benefits to its emphasis on healthy fats like fatty fish and olive oil, as well as other like leafy greens, beans, and whole grains. 鈥淥ptimizing nutrients like omega-3 fatty acids, , , polyphenols, and fiber will all support your longevity,鈥 Cohn says.
Fasting
may boost lifespan by and , your body鈥檚 natural cell recycling system, so cells function more efficiently. Fasting may also slow zombie cell production.
Exercise
that regular exercise reduces the number of zombie cells by inhibiting the genes that trigger them. Both and appear to be effective.
Exercise and intermittent fasting
Combining with may be the most effective strategy to target zombie cells.
In of 30 women, those who practiced intermittent fasting and five times per week saw greater reductions in zombie cell activity than with either strategy alone.
More research is needed, but experts believe the combination of and fasting led to the most significant reduction in mTOR, an enzyme linked to zombie cell production. This suggests may target one of the key factors in the aging process.
Still, the study was small and short-term. More research is needed to better understand how fasting and exercise lower senescent cell levels and improve longevity.
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