A cup of coffee a day, tea, and berries may do much more than improve mood. A new study presented at the European Congress on Obesity held in Istanbul found that a diet rich in polyphenols – natural compounds found in fruits, coffee, tea, and cocoa – was linked to a lower risk of unhealthy aging.
The researchers focused on telomeres, the DNA ends of cells, which are considered one of the key indicators of biological aging. When telomeres shorten, the risk of cell death and the development of diseases such as heart disease, type 2 diabetes, and certain types of cancer increases.
The study found that people who consumed the highest amount of polyphenols were at a 52% lower risk of short telomeres compared to people who consumed few of them.
Among the foods linked to a positive effect: Berries, apples, coffee, tea, cocoa, and additional plant-based foods.
It was also found that moderate coffee consumption – up to one cup a day – was linked to a 26% reduction in the risk of short telomeres. In addition, eating four to five servings of fruit a day was also linked to a lower risk of accelerated cellular aging.
The researchers who followed more than 1,700 adults and examined their lifestyle and dietary habits over several years clarified that “it is not a single magic anti-aging food, but rather the cumulative effect of daily dietary choices over time.”
Experts explain that polyphenols are also known for antioxidant and anti-inflammatory properties, which may help protect blood vessels, the brain, and cells in the body with advancing age.
However, the researchers emphasize that it is difficult to separate the effect of the polyphenols themselves from the fact that people who eat more fruits and vegetables usually lead a healthier lifestyle in general.
The central message, according to them, remains simple: To incorporate more plant-based foods into the daily menu. Even a handful of berries at breakfast, another serving of vegetables, or a cup of tea during the day can be part of habits that contribute to health in the long run.