5 Best Foods to Slow Aging, According to Leading Longevity Experts

In the last five years, scientists have made significant breakthroughs in longevity. Aging is a complex, multi-factorial process that starts in our cells, resulting in a gradual decline of the larger systems in the body.

Scientists have proposed various theories about why we age, including mitochondrial dysfunction, inflammation, DNA damage, cell senescence, and telomere reduction.

It’s hard to research aging and longevity without coming across Dr. Rhonda Patrick PhD, a biochemist with extensive knowledge of aging, cancer, and nutrition. This time, she'll help you explore the power of certain fruits and vegetables for improving your health.

1. Broccoli sprouts

Dr. Patrick praises broccoli sprouts as “very powerful for anti-aging”—and for good reason. In our society, we are constantly exposed to toxins that stress our bodies, from the benzenes we breathe in from car exhausts to those we eat, like pesticides.

These stressors affect our bodies at the cellular level, causing damage to our mitochondria and inflammation throughout our body—all of which eventually contribute to aging.

Our bodies have a stress-response pathway, known as NRF2, which controls over 200 genes responsible for anti-inflammatory and antioxidant processes. When it is activated, our system suppresses inflammation, activates detoxification, and promotes antioxidants to exert their effects. [1]

And what impact does this have? Well, Dr. Patrick claims, "suppression of inflammation is believed to be the single most important predictor of successful aging." [2] 



Benefits of broccoli sprouts and sulforaphane

The cruciferous vegetable family has a critical sulforaphane, a compound that potently activates the NRF2 pathway more than any other. [3] They help us to cope with the stressors and harmful compounds we're exposed to daily.

In animal and human studies, it slowed the rate of cancer and cardiovascular biomarkers, reduced inflammation, and significantly removed toxins from the body. [2]

Now, why sprouts rather than the 'adult' vegetable? Because they contain 50-100 times the amount of sulforaphanes than mature broccoli and other cruciferous vegetables. [4]

If they're hard to find at your local grocery store, you can easily sprout them yourself. And if you’d rather stick with broccoli, add some mustard seed to increase the availability of the sulforaphane.

You should also monitor your hsCRP—a biomarker of inflammation in the body. Based on your levels and other insights, InsideTracker can offer personalized recommendations to help you reduce inflammation. They might include dietary advice, exercise routines, or stress management.

2. Pomegranate 

In 2016, Dr. Johan Auwerx, MD, PhD, a specialist in aging and disease, and his team discovered that a compound called Urolithin A regenerated mitochondria in worms. In fact, it increased their lifespan by more than 45%.

These encouraging results prompted them to test their findings in rodents, and the effects proved similar. Older mice showed signs of increased mitophagy and ended up with better running endurance (+42%) compared to the control group. [6]

With these encouraging results, Dr. Auwerx began testing in humans. The team conducted a double-blind randomized, placebo-controlled study where they administered Urolithin A to older adults. The group receiving supplementation showed improvement in mitochondria and cellular health compared to the control group. [7]

No long-term safe dosage of Urolithin A has been established. However, pomegranates, which have molecules called elligantans, can naturally produce this compound. These molecules turn into Urolithin A when they come into contact with our gut microbes.



3. Spinach

More recently, folate has also been shown to play a role in protecting telomeres—structures at the end of chromosomes. Their length decreases with age; shorter telomeres are associated with lower survival and a higher incidence of disease. [10]

But, we can also impact the rate of their attrition through dietary and lifestyle factors. Older individuals with healthier diets tend to have longer telomeres, while those with chronic disease often have shorter ones. [11]

Too much folate isn’t necessarily a good thing either. In a 2009 study, scientists discovered that individuals with the highest levels of these compounds had shorter telomeres. [11]

Manufacturing companies often add it to our food supply—bread, cereal, and pasta. It's also in multivitamins as folic acid. This synthetic form acts differently in the body compared to the natural alternative, as its bioavailability is significantly higher (85% compared to 50%). [12]

To ensure proper amounts of folate, focus on natural sources and test your blood regularly. Since our bodies don't store this compound, it's essential to eat foods rich in it every day.

» Find out if your supplements are safe

Importance of folate for mitochondrial health

Mitochondria turns nutrients into energy. When they become damaged or defective, cells remove them to prevent their accumulation—a process known as mitophagy. As we age, mitochondria become less effective at this process, leading to a build-up of dysfunctional mitochondria.

Over time, the process results in the degeneration and weakening of cells and tissues, including muscles. Scientists believe this accumulation may also play a role in some age-related conditions like Parkinson’s disease. [5]

Folate is an essential B vitamin found in food. It helps with the production of DNA—without folate, new, healthy DNA cannot be created. Dr. Rhonda Patrick claims that "a deficiency in folate is equivalent to standing under ionizing radiation due to the DNA damage.” [9]

As we’ve discussed, it's a contributor to aging. Spinach is among the foods with the highest folate content—half a cup provides 131mcg or 33% of your daily value when cooked. You can also get folate in high amounts from asparagus, artichoke, broccoli, most legumes, and liver. 



4. Strawberries 

Researchers have been studying fisetin, a plant compound, for years for its capacity to act as an antioxidant and reduce inflammation in the body. More recently, scientists have discovered it also works by killing senescent cells—one of the hallmarks of aging.

Aging and longevity expert and professor Paul D. Robbins and his team examined fisetin's effects on aging and longevity in rodents. They found that mice exposed to it lived 10% longer and experienced less age-related issues than the control group even at an older age. [13] "

The promising results drove Mayo Clinic to sponsor a clinical trial examining the direct effects of fisetin supplementation on age-related dysfunction in humans. [15] The trial is currently underway and is estimated to be completed sometime this year.

As Robbins said, since no safe amount for supplementation has been established, we suggest obtaining eating strawberries. They contain significantly greater amounts of fisetin than other dietary sources.



» Biohack your lifespan and increase longevity

5. Mushrooms

Scientists Robert Beelman, PhD, Michael Kalaras, PhD and John Richie, PhD have been leading the research on mushrooms and their anti-aging properties. In 2017, the trio discovered mushrooms contain exceptionally high levels of two powerful antioxidants—glutathione and L-ergothioneine (Ergo). 

Glutathione is often referred to as the "master antioxidant," protecting cells from damage and stress and detoxifying the body. Adequate levels help ward off many aging-related diseases, as low levels are often associated with a higher incidence of cancer, diabetes, and heart disease.

Many common foods contain this compund, with the highest concentrations originally believed to be in asparagus (3.9mg/d dw). It wasn’t until two years ago that these three scientists discovered that mushrooms actually have more than twice as much as glutathione (7.8 mg/g dw). [16]

Ergo for brain health

Similar to glutathione—a well-known antioxidant—Ergo protects mitochondria from damage caused by stress. Scientists reported in a earlier article that "Humans have a unique transporter protein specifically designed for Ergo. This suggests that it might play a crucial role in our health."

Our brains also contain an Ergo transporter, which some suggest plays a role in protecting against neurodegenerative diseases like Alzheimer's and dementia. A study conducted in Singapore showed its levels declined with age and cognitive function, while another showed people with Parkinson’s disease had lower levels than their counterparts without the disease. [17]

Some scientists have suggested Ergo should be considered a new "longevity vitamin." In intervention studies, it has been shown to increase anti-inflammatory hormones and decrease oxidative stress factors in humans.

Unlike glutathione, foods contain only minuscule amounts of Ergo, with one exception—mushrooms. "What we found is that, without a doubt, mushrooms are the highest dietary source of these two antioxidants taken together, and that some are packed with both of them," said Beelman. [18]



Supercharge your longevity diet

While there's no single magic bullet to slow aging, incorporating a variety of these longevity-boosting foods into your diet can be a powerful strategy.

Remember, it's about creating a well-rounded dietary pattern rich in fruits, vegetables, whole grains, healthy fats, and lean proteins. By focusing on these foods, you can support your cellular health, fight inflammation, and promote overall well-being, potentially extending your healthy lifespan.

While the highlighted foods are great choices, individual needs can vary. InsideTracker offers a personalized analysis based on your unique biology and goals. It can identify any dietary gaps you might have and recommend specific foods or supplements to address them.

References

[1] S. Giacoppo et al., “An overview on neuroprotective effects of isothiocyanates for the treatment of neurodegenerative diseases,” Fitoterapia, vol. 106, pp. 12–21, Oct. 2015, doi: 10.1016/j.fitote.2015.08.001. Available: https://pubmed.ncbi.nlm.nih.gov/26254971/

[2] FoundMyFitness, “Sulforaphane and its effects on cancer, mortality, aging, brain and behavior, heart disease & more,” YouTube. Dec. 12, 2016. Available: https://www.youtube.com/watch?v=zz4YVJ4aRfg

[3] E. Kubo, B. Chhunchha, P. Singh, H. Sasaki, and D. P. Singh, “Sulforaphane reactivates cellular antioxidant defense by inducing Nrf2/ARE/Prdx6 activity during aging and oxidative stress,” Scientific Reports, vol. 7, no. 1, Oct. 2017, doi: 10.1038/s41598-017-14520-8. Available: https://www.nature.com/articles/s41598-017-14520-8

[4] S. Maynard, E. F. Fang, M. Scheibye-Knudsen, D. L. Croteau, and V. A. Bohr, “DNA damage, DNA repair, aging, and neurodegeneration,” Cold Spring Harbor Perspectives in Medicine, vol. 5, no. 10, p. a025130, Sep. 2015, doi: 10.1101/cshperspect.a025130. Available: https://pubmed.ncbi.nlm.nih.gov/26385091/

[5] D. Ryu et al., “Urolithin A induces mitophagy and prolongs lifespan in C. elegans and increases muscle function in rodents,” Nature Medicine, vol. 22, no. 8, pp. 879–888, Jul. 2016, doi: 10.1038/nm.4132. Available: https://www.nature.com/articles/nm.4132

[6] P. A. Andreux et al., “The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans,” Nature Metabolism, vol. 1, no. 6, pp. 595–603, Jun. 2019, doi: 10.1038/s42255-019-0073-4. Available: https://www.nature.com/articles/s42255-019-0073-4

[7] D. Jean-Gilles et al., “Inhibitory effects of polyphenol punicalagin on type-II collagen degradation in vitro and inflammation in vivo,” Chemico-biological Interactions, vol. 205, no. 2, pp. 90–99, Sep. 2013, doi: 10.1016/j.cbi.2013.06.018. Available: https://www.ncbi.nlm.nih.gov/pubmed/23830812

[8] D. Jean-Gilles et al., “Inhibitory effects of polyphenol punicalagin on type-II collagen degradation in vitro and inflammation in vivo,” Chemico-biological Interactions, vol. 205, no. 2, pp. 90–99, Sep. 2013, doi: 10.1016/j.cbi.2013.06.018. Available: https://www.ncbi.nlm.nih.gov/pubmed/23830812

[9] T. Ferriss, “Exploring smart drugs, fasting, and fat loss — Dr. Rhonda Patrick (#237),” The Blog of Author Tim Ferriss, Jan. 16, 2020. Available: https://tim.blog/2017/05/04/smart-drugs-fasting-and-fat-loss/

[10] M. A. Shammas, “Telomeres, lifestyle, cancer, and aging,” Current Opinion in Clinical Nutrition and Metabolic Care, vol. 14, no. 1, pp. 28–34, Jan. 2011, doi: 10.1097/mco.0b013e32834121b1. Available: https://pubmed.ncbi.nlm.nih.gov/21102320/

[11] “Lessons from Aging Chromosomes,” Tufts Now, Aug. 15, 2016. Available: https://now.tufts.edu/2016/08/15/lessons-aging-chromosomes

[12] “Office of Dietary Supplements - Folate.” Available: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

[13] M. J. Yousefzadeh et al., “Fisetin is a senotherapeutic that extends health and lifespan,” EBioMedicine, vol. 36, pp. 18–28, Oct. 2018, doi: 10.1016/j.ebiom.2018.09.015. Available: https://pubmed.ncbi.nlm.nih.gov/30279143/

[14] “ClinicalTrials.gov.” Available: https://clinicaltrials.gov/study/NCT03430037

[15] M. D. Kalaras, J. P. Richie, A. Calcagnotto, and R. B. Beelman, “Mushrooms: A rich source of the antioxidants ergothioneine and glutathione,” Food Chemistry, vol. 233, pp. 429–433, Oct. 2017, doi: 10.1016/j.foodchem.2017.04.109. Available: https://www.sciencedirect.com/science/article/pii/S030881461730691X?via%3Dihub

[16] R. B. Beelman, M. D. Kalaras, and J. P. Richie, “Micronutrients and bioactive compounds in mushrooms,” Nutrition Today, vol. 54, no. 1, pp. 16–22, Jan. 2019, doi: 10.1097/nt.0000000000000315. Available: https://www.researchgate.net/publication/330632241_Micronutrients_and_Bioactive_Compounds_in_Mushrooms_A_Recipe_for_Healthy_Aging

[17] “Mushrooms are full of antioxidants that may have antiaging potential,” ScienceDaily, Nov. 17, 2017. Available: https://www.sciencedaily.com/releases/2017/11/171109100409.htm

[18] “Cancer protection compound abundant in broccoli sprouts, Johns Hopkins scientists find,” ScienceDaily. Available: https://www.sciencedaily.com/releases/1997/09/970919062654.htm