Eating fruit and a cup of tea or coffee every day could be the secret to healthy aging.
A study has shown berries, apples, coffee, cocoa and tea are associated with a lower risk of “short telomeres” – when the ends of our DNA are shorter, increasing the risk of cell death and unhealthy ageing.
These contain compounds called polyphenols which protect against damage to our cells and the research, presented at this year’s European Congress on Obesity in Istanbul, found people who consumed most had a 52% lower risk of short telomeres.
Shorter telomeres have been linked to higher risk of cardiovascular disease, type 2 diabetes, some cancers, and generally dying younger.
View 2 ImagesBerries can to protect DNA from damage(Image: Getty)
Study author Isabella Kury Guzmán, of the University of Navarra in Spain, said: “A diet rich in polyphenols, including foods like fruits and coffee, may be one piece of the puzzle in supporting healthier cellular ageing.
“This is not about one ‘anti-ageing’ food, but about the cumulative effect of everyday dietary choices over time.”
The research team measured the length of telomeres in samples from more than 1,700 adults in 2008 and also in 2015 and assessed participants’ total polyphenol consumption.
Those who consumed a moderate amount of coffee on average – considered to be up to one cup per day – had a 26% lower risk of short telomeres compared to non-consumers.
Four to five servings of fruit a day was also linked to a lower risk of unhealthy aging. Participants consuming the most fruit had a 29% lower risk of having short telomeres compared with those who ate the least.
Professor Ana Rodriguez-Mateos, of King’s College London, said: “Polyphenols have been linked to a lower risk of age-related diseases, including heart disease and cognitive decline.
Clinical studies show that consumption of these compounds can lower blood pressure and support blood vessel and brain function as we age. Diets rich in polyphenols may support healthier ageing”.
Foods rich in polyphenols also known to have antioxidant and anti inflammatory properties which protect against diseases.
Prof Gunter Kuhnle, nutrition expert at Reading University, said: “Because plant-based foods are the main source of polyphenols, it is very difficult to distinguish between whether that healthier ageing is due specifically to the polyphenols or the fact of eating a healthy diet rich in fruits and vegetables.”
Sasha Watkins, registered dietitian and head of health at Mindful Chef, recommends a handful of berries with breakfast, a wider mix of herbs and spices when cooking, or having an extra portion of vegetables.
Article continues below
She said: “The more colourful and varied your meals, the wider the range of good things you’re likely eating. But above all, the simplest message still stands: eat more plants.”