What is the Ultimate Anti-Aging Diet?

Authored By: Emma Robinson Art By: Melody Huang From intermittent fasting to keto to low-fat to Mediterranean, famed “anti-aging” diets have populated the media. It can be difficult to tell which diets are beneficial for your health and those that are just a money-making scheme. When ascertaining the best eating styles for improving longevity, the importance of a science-based approach cannot be stressed enough. However, even within the scientific literature, there is so much information to wade through. What eating habits and specific foods are actually scientifically proven to fight against the effects of aging?

Since the early 1900s, experiments meant to determine optimal nutrition have restricted caloric intake. This has been proven to increase longevity in lab animals [1]. Diets such as intermittent fasting and time-restricted eating are one manner of recreating this in the human body. Intermittent fasting has been shown to decrease caloric intake by 75-80% on average. However, it should be emphasized that a sufficient level of micronutrients and vitamins must still be consumed to ensure there is no danger of true malnutrition [1]. These diets are only sustainable if there is supplementation of necessary nutrients to keep the body from facing additional stress due to inadequate levels. This is where individuals often go awry and cause themselves harm, as they are too extreme with their restrictions.

Other studies show that eating a low-carbohydrate diet can decrease telomere shortening, which protects the genome from disfavorable mutations during cell growth [2]. Maintaining telomeres is linked to less skin aging and wrinkles, so such a diet could reduce the outward effects of aging [3]. A low-carb diet, especially one low in refined carbohydrates often found in processed foods, was also shown to reduce the risk of cardiovascular disease, the biggest cause of death in the United States. Such diets also lead to the body utilizing ketones, which increase the stabilization of brain networks and thus protect against the negative effects of brain aging [2].

Although not as popular as low-carb diets, low-fat diets have also been shown to decrease aging-related diseases. Many Asian cultures consume diets that are naturally lower in fat compared to Western diets [4]. Consumption of such diets has been linked to lower rates of cardiovascular disease and cancer and a longer lifespan. However, the type of fat consumed also plays a role in aging. Unsaturated fats, found in unprocessed sources, are actually linked to reduced mortality. However, trans and saturated fats, commonly found in ultra-processed foods, increase mortality [4].

A diet high in nuts, fruits, and vegetables, such as the Mediterranean or Nordic diet, can ensure the body is receiving enough necessary nutrients [5]. These nutrients, especially antioxidants, have been shown to decrease reactive oxygen species, which are associated with damage to cells and tissues. They are also linked to inflammatory responses that can accelerate cell aging [5]. In some experimental trials, antioxidants have even been shown to diminish the effects of Alzheimer’s disease [6].

More generally defined plant-based diets have also been shown to have a positive impact on lifespan [6]. Plants contain certain metabolites that have been shown to combat aging. Polyphenols, found in grapes, groundnuts, apples, and berries, work against both inflammation and cancer. Carotenes, found in carrots, watermelons, tomatoes, and other colored fruits and vegetables, have been shown to protect against damage from UV radiation, which in turn can protect against skin cancer [6]. Omega-3s, commonly found in many nuts, have been shown to prevent dementia and help keep inflammation and blood pressure in check [6]. These are just a few metabolites common in plant-based diets that can help protect the body from the effects of aging.

Overall, the most important takeaway from the current literature is that the best diets consist of obtaining a sufficient amount of micronutrients and antioxidants to keep the body functioning properly while avoiding overconsumption of processed foods with high levels of components like trans fats and refined carbohydrates that can put the body under stress. It is also crucial to have a moderate caloric intake to avoid the harms associated with being over or underweight. While some sources may suggest extreme dietary changes, smaller shifts are most likely to lead to long-term positive effects resulting in an increased lifespan.

References:

Lee, M. B., Hill, C. M., Bitto, A., & Kaeberlein, M. (2021). Antiaging diets: Separating fact from fiction. Science, 374(6570). https://doi.org/10.1126/science.abe7365

Leitao, C., Mignano, A., Estrela, M., Fardilha, M., Figueiras, A., Roque, F., & Herdeiro, M. T. (2022). The Effect of Nutrition on Aging—A Systematic Review Focusing on Aging-Related Biomarkers. Nutrients, 14(3). https://pmc.ncbi.nlm.nih.gov/articles/PMC8838212/#:~:text=The%20results%20showed%20that%20choosing,risk%20of%20telomere%20shortening%2C%20and

Cao, C., Xiao, Z., Wu, Y., & Ge, C. (2020). Diet and Skin Aging—From the Perspective of Food Nutrition. Nutrients, 12(3). https://pmc.ncbi.nlm.nih.gov/articles/PMC7146365/

Hu, F. B. (2023). Diet Strategies for Promoting Healthy Aging and Longevity: An Epidemiological Perspective. Journal of Internal Medicine. https://onlinelibrary.wiley.com/doi/10.1111/joim.13728

Miyazawa, T., Abe, C., Burdeos, G. C., Matsumoto, A., & Toda, M. (2022). Food Antioxidants and Aging: Theory, Current Evidence and Perspectives. Nutraceuticals, 2(3). https://www.mdpi.com/1661-3821/2/3/14

Das, G., Kameswaran, S., Ramesh, B., Bangeppagari, M., Nath, R., Talukdar, A. D., Shin, H.-S., & Patra, J. K. (2024). Anti-Aging Effect of Traditional Plant-Based Food: An Overview. Foods, 13(23). https://www.mdpi.com/2304-8158/13/23/3785