A new study suggests that consuming plenty of dark fruits and limiting coffee intake to one cup per day could help slow the body's ageing process. The research indicates that individuals whose diets are rich in polyphenols—compounds found in berries, apples, coffee, cocoa, and tea—are twice as likely to have more 'youthful' cells.
Polyphenols and Cellular Protection
Polyphenols are well-known for their antioxidant and anti-inflammatory properties. However, this new research highlights their potential role in protecting telomeres, the protective caps at the ends of chromosomes. Telomeres, akin to the plastic tips on shoelaces, shield DNA from damage. As we age, telomeres naturally shorten, a process linked to age-related diseases and reduced cellular lifespan.
Scientists from the University of Navarra in Pamplona, Spain, analysed telomere length in samples from over 1,700 adults and assessed their polyphenol consumption. The findings, presented at the European Congress on Obesity in Istanbul, revealed that those with the highest polyphenol intake had a 52% lower risk of having short telomeres compared to those with the lowest intake.
Fruit and Coffee Consumption
Participants who consumed the most fruit—approximately four to five pieces daily—had a 29% lower risk of short telomeres relative to those who ate the least. Additionally, moderate coffee consumption, defined as about one cup per day, was associated with a 26% lower risk of short telomeres compared to no coffee intake.
Short telomeres have been linked to an increased risk of several age-related conditions, including cardiovascular disease, type 2 diabetes, certain cancers, and overall mortality.
Expert Opinions
Lead author Isabella Kury Guzmán stated: 'Our findings point to a broader message: 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.'
Professor Ana Rodriguez-Mateos of King's College London commented: '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. This study adds to growing evidence that diets rich in polyphenols may support healthier ageing.'
However, Professor Gunter Kuhnle of the University of Reading urged caution, noting the difficulty in accurately measuring polyphenol intake. He added: 'It is not surprising that a diet rich in fruits and vegetables has potential health benefits. A diet rich in plant foods is linked to longer telomeres and potentially healthier ageing. But because plant-based foods are the main source of polyphenols, it is very difficult to distinguish whether that healthier ageing is due specifically to the polyphenols or the fact of eating a healthy diet rich in fruits and vegetables.'
Registered dietitian Sasha Watkins, head of health at Mindful Chef, suggested practical ways to increase polyphenol intake: 'Try a handful of berries with breakfast, a wider mix of herbs and spices when cooking, or having an extra portion of vegetables. 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.'
