Fruit and a daily coffee may halve the risk of unhealthy cell ageing, research suggests.
A diet rich in polyphenols was linked to a lower likelihood of short telomeres, the protective DNA caps linked to cell death and unhealthy ageing when they become shorter.
Foods rich in polyphenols, such as berries, apples, coffee, cocoa and tea, are known for antioxidant and anti-inflammatory properties.
Isabella Kury Guzmán, lead author of the study, said: “Our findings point to a broader message: a diet rich in polyphenols, including foods like fruits and coffee, may be one piece of the puzzle in supporting healthier cellular ageing.
“This is not about one ‘anti-ageing’ food, but about the cumulative effect of everyday dietary choices over time.”
Researchers from the University of Navarra in Pamplona, Spain, measured telomere length in samples from more than 1,700 adults in 2008 and again in 2015, and assessed participants’ total polyphenol intake.
Telomeres are protective caps at the ends of DNA. As they shorten, cells are more likely to die or function poorly, which has been linked to unhealthy ageing.
Polyphenols are plant compounds found in foods such as fruit, coffee, tea and cocoa. They may help limit cell damage and inflammation.
The study, presented at the European Congress on Obesity in Istanbul, found that people with the highest polyphenol intake had a 52 per cent lower risk of short telomeres than those who consumed the least.
Moderate coffee consumption, defined as up to one cup a day, was associated with a 26 per cent lower risk of short telomeres compared with not drinking coffee.
Eating four to five servings of fruit a day was also linked to lower risk. Participants who ate the most fruit had a 29 per cent lower risk of short telomeres than those who ate the least.
The researchers did not observe the same association for other polyphenol-rich foods, including olive oil, red wine and vegetables.
Shorter telomeres have been linked to a higher risk of several age-related diseases, including cardiovascular disease, type 2 diabetes, some cancers and overall mortality.
Ana Rodriguez-Mateos, professor of human nutrition at King’s College London, said: “Polyphenols have been linked to a lower risk of age-related diseases, including heart disease and cognitive decline. Clinical studies show that consumption of these compounds can lower blood pressure and support blood vessel and brain function as we age. This study adds to growing evidence that diets rich in polyphenols may support healthier ageing.”
Gunter Kuhnle, professor of nutrition at the University of Reading, urged caution, saying measuring polyphenol intake accurately is difficult.
“It is not surprising that a diet rich in fruits and vegetables has potential health benefits,” he added.
“A diet rich in plant foods is linked to longer telomeres and potentially healthier ageing.
“But because plant-based foods are the main source of polyphenols, it is very difficult to distinguish between whether that healthier ageing is due specifically to the polyphenols or the fact of eating a healthy diet rich in fruits and vegetables.”