Study reveals six foods that are proven to reverse ageing

Time of India

29-05-2025

Image credits: Getty Images
Age reversing is currently the north star of the health industry. Every health or age-conscious person, influencer and brand is working towards the goal in one way or another that they make sure to promote if deemed beneficial.
The concept of reverse ageing is related to your biological age, which is the age of the body on a physical and cellular level and not on the basis of the years you have been alive.
These two ages- chronological and biological, can be different and the less your biological age is the more healthy your body is and the more lifespan you have. Thus, people are always configuring ways to reduce their biological age and stay healthy. The interest in the concept has led to the popularity of influencers such as
Bryan Johnson
and Mel Robbins who claim to have perfected the esteemed process.
Now, a
study
published in the Aging journal by researchers from the University of Washington and other institutions has suggested that a diet rich in plant-based foods containing natural substances called methyl adaptogens can potentially slow biological ageing.
What foods aid reverse ageing?
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The team wanted to investigate how dietary choices influenced DNA methylation, a process that regulates gene activity without affecting the DNA sequence itself.
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The more the DNA methylation in specific sites in the genome, the higher a person's biological age is.
In the study, the authors followed 43, healthy middle-aged men from Portland, Oregon who had finished an 8-week program that focused on a plant-based nutrient-rich diet along with exercise, sleep and stress reduction. The results showcased that those who consumed food with more polyphenols which have antioxidants and anti-inflammatory properties helped decrease the biological age by interfering with enzymes involved in DNA methylation.
The authors recommended the daily consumption of dark leafy greens, cruciferous vegetables like broccoli, cauliflower, cabbage, colourful vegetables, pumpkin and sunflower seeds, beets, lean meats, low-glycemic fruits like apples, grapefruit and cherries and a serving or more from the methyl adaptogen group. They also suggested avoiding dairy, grains, legumes and alcohol.
6 foods that reverse age
The study mentioned six foods that the participants consumed that had powerful impacts on declining their biological age. These include:
Berries
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A half a cup of berries consumed daily can go a long way in reversing your biological age. According to a
study
published in the National Library of Medicine, berries contain polyphenolic compounds that lower oxidative stress and inflammation and alter the signalling involved in neuronal communication.
This helps prevent age-related deficits in cognitive and motor function.
Rosemary
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The effects of rosemary on hair health and growth have come to major limelight in recent times with doctors and influencers recommending using the herb in oils and waters to treat damaged hair. Now, researchers recommend consuming half a teaspoon of rosemary every day to aid in reversing biological ageing. In a
study
published in the National Library of Medicine, it was stated that rosemary extracts increased lifespan extension, and AMPK activation and improved cognitive function.
Turmeric
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Turmeric is called the golden spice for a reason. The condiment has healing properties which have been known for years. But now, researchers recommend eating half a teaspoon of turmeric daily as the main active substance inside it, curcumin has anti-ageing properties as it changes the levels of proteins involved in the ageing process such as sirtuins and AMPK and inhibits pro-aging proteins such as NF-κB and mTOR, as mentioned in a National Library of Medicine
study
.
Garlic
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Eating 2 cloves of garlic daily is said to be beneficial in reverse ageing. The antioxidant properties in the herb help it to prevent cerebral ageing, inhibit platelet aggregation, and improve blood circulation and energy levels, as cited in a
study
published in the National Library of Medicine.
Green Tea
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Two cups of green tea daily is advised to be consumed by the study authors. It is able to delay collagen ageing with the help of its antioxidant mechanism. Additionally, it suppresses melanin production too which makes it a popular anti-ageing remedy, as
mentioned
in the National Library of Medicine.
Oolong Tea
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If you are one of those rare people who do not like green tea, then study authors recommend swapping it with Oolong tea. You can also drink both. 3 cups of oolong tea daily is advisable to drink. Oolong tea is made from the leaves of the camellia sinensis plant and is partially oxidised.
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