Telomere- and longevity-friendly foods and compounds
Most of the body's tissues are constantly regenerating naturally: old or damaged cells are replaced by new, healthy ones.
However, tissues become less able to regenerate and this is associated with the shortening of telomeres. These structures that protect the ends of chromosomes shorten each time a cell divides.
Compounds that act on your telomeres
If we manage to maintain the length of our telomeres, we will live longer and healthier.
Diet plays a key role in telomere integrity. Some foods damage telomeres, but many others delay cell deterioration. Take note, here is a list of the most important longevity-promoting compounds and the foods that contain them.
Polyphenols: green tea
Green tea, olive oil and whole grains are rich in various polyphenols with antioxidant and anti-inflammatory properties.
Omega-3 fatty acids: chia seeds
The anti-inflammatory and antioxidant properties induced by omega-3 fatty acids reduce inflammation and oxidative DNA damage and may therefore reduce telomere shortening. Chia seeds are a good source, although you can get them from many other vegetables.
Folic acid: raw spinach
In green leafy vegetables such as spinach, in broccoli and Brussels sprouts and in legumes such as beans, chickpeas, and so on. It helps the defence and nervous systems, and the integrity of DNA and its methylation, which influences telomere length.
Vitamin E: wheat germ oil
In nuts and seeds, and in their oils obtained by cold pressing. It prevents oxidation of fat cells and has been shown in the laboratory to limit oxidative damage to telomeric DNA.
Vitamin C: red peppers
Red peppers are the champions, but oranges, kiwis, blueberries, blackberries, raspberries, pomegranates, acerola are other foods that are rich in vitamin C. This antioxidant vitamin helps in the synthesis of haemoglobin together with other vitamins and eliminates reactive oxygen substances that could shorten telomeres.
Vitamin B3: unroasted peanuts
We suggest peanuts as a source of vitamin B3, but mashed potatoes, yeast extract, paprika, sun-dried tomatoes and brown rice are also rich in vitamin B3. It is involved in the metabolism of carbohydrates, fats and proteins, and may influence telomeres by promoting DNA stability.
Zinc: pumpkin seeds
Pumpkin seeds are very rich in zinc. It is also found in tofu, nuts, brown rice, dark chocolate, brewer's yeast, watermelon seeds, and so on. This mineral is involved in the stability of the cell membrane and in the production of insulin. Deficiency causes DNA damage.
Coenzyme Q10: soya and seed oils
Coenzyme Q10 is an antioxidant produced by the cells themselves which protects cell membrane phospholipids, mitochondrial membrane protein, low-density lipoprotein and lymphocyte DNA from oxidative damage. It modifies oxidative stress and may inhibit telomere shortening and modify the risk of cardiovascular disease.
Although it is found in some foods, such as soybean oil and sesame seeds, supplementation may be appropriate in people with cardiovascular risk factors.