Whether it's a glint of gray hair in the mirror or
the crow's-feet nesting around your eyes, the realization that you're aging can
be jarring. Many people start spending big money on hair salon visits and
wrinkle creams, but if you're looking for something that can really make a
difference, consider the anti-aging nutrients we get from food and
supplements, says Judith Hellman, MD, a dermatologist in New York City.
"Certain nutrients are proven to increase
telomere length—the little caps on the end of DNA strands that correlate to
aging," says Hellman. Here's how it works: As we get older, the protective
telomeres shorten and DNA stops regenerating as well as it once did. That
process leads to cell breakdown, which is essentially aging. Another process
that shortens telomeres is oxidative stress, in which unstable molecules cause
damage to cell structures such as telomeres. As we age, the body loses its
ability to neutralize these unstable molecules.
Your telomere length serves as a marker for your
lifespan: The shorter telomeres get, the less time you have left. Ugh—ready for
the good news? Hellman says these nutrients and antioxidants help counteract
these aging processes and may even lengthen your telomeres:
1.Vitamins A, C, and D
You know that oxidative stress thing Hellman
mentioned above? Well, these vitamins function as antioxidants, and
they can help relieve that stress. They promote the healthy function of skin
and other organs. "Vitamin A scavenges for unstable oxygen molecules and
neutralizes them," says Hellman. It also boosts immunity, which is
especially important as we age. Food sources include beef, poultry, eggs, and
brightly colored produce such as apricots, oranges, carrots, and tomatoes; try
to get at least two servings a day of these foods to keep up your A levels.
Vitamin C (plentiful in citrus fruits) is necessary
for the development and maintenance of collagen (what gives skin its youthful
padding). Vitamin D has been shown to prevent skin aging and may help keep
those telomeres long. One study published in the American
Journal of Clinical Nutrition found that telomeres were significantly
longer in patients with the highest vitamin D levels, compared with those with
the lowest levels. You can get D in fortified cereals and dairy products,
though you may want to talk to your doctor about taking D supplements, as well.
2. Omega-3 Fatty Acids
This wonder fat is proven to promote health as we
age in a number of ways, from reducing the risk of cardiovascular disease and
inflammation to promoting skin health and pain-free joints. Researchers at Ohio
State University also found omega-3s help preserve telomere length in
overweight but otherwise healthy middle-aged and older people. "Eating
fish twice a week or getting the equivalent in fish oil supplements has been
well-documented in delivering cardiovascular benefits," says Marci Clow, a
registered dietitian nutritionist in Santa Cruz, CA. Don't love fish? You can also find omega-3s in
flaxseeds, nuts (particularly walnuts), vegetable oils, and enriched eggs.
3. Polyphenols
Just like vitamins A, C, and D, polyphenols are
powerful antioxidants.
"They are found in high quantities in white
and green tea," says Hellman, as well as grapes, grape seeds, and
cacao beans.
4. Turmeric
You've probably heard that this spice—common in
Indian food—has anticancer properties. In one recent study by
researchers at the University of Texas MD Anderson Cancer Center, curcumin (the
substance that gives turmeric its peppery flavor and mustardy smell) appeared
to block the growth of melanoma and other cancers. Curcumin also tamps down
inflammation in the body, says Clow. "Inflammation is a common factor in
many chronic conditions, and it is exacerbated by the aging process," she
says. Sprinkle the spice into marinades, salad dressings—or make curry.
5. Magnesium
This mineral plays a key role in more than 300
vital body processes, says Lorraine Maita, MD, a physician in Summit, NJ, and
author of Vibrance for Life: How to Live Younger and Healthier.
"It relaxes muscles and calms the nervous system, which helps us
sleep," she says. "It's also necessary for heartbeat rhythm, blood
pressure regulation, protein synthesis, bone formation, and blood sugar
control." Essentially, it helps keep many of our body functions running
smoothly as we get older—and it may also protect telomeres, says Hellman.
"Magnesium may influence telomere length by
helping promote DNA integrity and repair, as well as reducing oxidative stress
and inflammation," she says. You need 400 mg daily; nearly two-thirds of
Americans fail to get there. Try adding more dark leafy greens, nuts, seeds,
beans, fish, and whole grains to your diet.
6. Resveratrol
Wine lovers rejoiced when research emerged about
the anti-aging benefits of resveratrol—an antioxidant found in red wine.
In addition to helping to improve insulin sensitivity and protect against heart
disease by relaxing blood vessels, research has also linked resveratrol to
longevity. "Resveratrol promotes healthy regeneration and repair of the
body's cells, ultimately preserving telomere length," says Maita.
7. CoQ10
This enzyme plays a crucial role in generating
energy for our cells. The body uses co-enzyme Q10 (CoQ10) to make a
molecule called adenosine
triphosphate (ATP), which fuels the energy-producing center of cells—the
mitochondria. As we age, we make less CoQ10, and the unhappy result is that our
cells don't function like the whippersnappers they once were, says Tsippora
Shainhouse, MD, a dermatologist in Los Angeles and a clinical instructor at the
University of Southern California. There's no set target for how much CoQ10 you
need, but you can get more from your diet by eating beef, sardines, mackerel,
and organ meats like liver. Vegetarians can get small amounts from spinach,
broccoli, and cauliflower.
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