10 foods that slow down cellular aging

Expert dietitian Tuba Örnek has shared 10 prominent food items for protecting cellular health.

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Today, it is just as important to remain energetic, healthy, and productive while aging as it is to simply live a long life. This is exactly where longevity nutrition comes into play. Stating that the longevity approach aims for healthy, high-quality, and energetic aging while preventing chronic diseases, Tuba Örnek, a Nutrition and Diet Specialist at Anadolu Health Center Hospital, said, “This approach is actually very similar to the Mediterranean diet, which is heavy on plant-based foods. However, unlike the Mediterranean diet, red meat and dairy products are recommended much less frequently. In this nutrition plan, not only do the recommended food groups change, but the fasting period should also be between 12–13 hours.”

When cellular activities are exposed to oxidative stress, the aging process accelerates. Explaining that oxidative stress, in its simplest form, means the body's inability to cope with harmful substances, Örnek said, “To reduce this burden, one should stay away from foods containing simple sugars, refined white flour, and trans fats, especially processed foods with high levels of additives, as well as alcoholic, acidic, and sugary drinks. Foods with antioxidant properties, on the other hand, renew cells. We can obtain these mostly from colorful vegetables and fruits. Additionally, oilseeds like hazelnuts, walnuts, and almonds; olive oil, avocado, and fish oil also contain powerful antioxidants. Furthermore, fermented foods such as yogurt, kefir, and pickles make significant contributions.”

SHOULD BE APPLIED UNDER DIETITIAN SUPERVISION

Stating that intermittent fasting practices provide renewal and repair in cells and are thought to prevent many chronic diseases by balancing insulin sensitivity, Örnek warned, “However, having regular meal times and sleep is very valuable for the healthy functioning of cellular processes. Therefore, it is critically important to implement intermittent fasting under the guidance of an expert dietitian. Diets done unconsciously to be healthy can, on the contrary, cause greater harm to overall health.”

NUTRITION PLAN SHOULD BE PERSONALIZED

Expressing that differences such as gender and age should be taken into account, Örnek said, “As age progresses, metabolism slows down, muscle mass decreases, hormone levels change, and bone density drops. For this reason, before creating a nutrition plan, factors such as the individual's protein intake, vitamin D, calcium, and hormone levels should be monitored more closely. A nutrition program should be created in line with the findings, and supplements should be taken under doctor supervision if necessary.”

NUTRITION ALONE IS NOT ENOUGH FOR LONGEVITY

Saying that while nutrition is of great importance for longevity, or healthy aging, it is not enough on its own, Örnek stated, “For a long and healthy life, it is essential to take complementary measures alongside healthy nutrition, such as sufficient physical activity, stress management, regular sleep, avoiding harmful habits like smoking, and having regular health check-ups.”

Nutrition and Diet Specialist Tuba Örnek listed the 10 most important foods that slow down cellular aging:

Blueberries

Thanks to the powerful antioxidants they contain, they fight free radicals and reduce cellular damage.

Broccoli

Acts as a detoxifier and supports cell renewal.

Olive oil

Rich in polyphenols and vitamin E, it protects cells against oxidative stress.

Walnuts

With their omega-3 content, they reduce inflammation and support brain and cellular health.

Fish

Strengthens cell structure with high omega-3 fatty acids.

Green tea