We already know that the telomere length is a key biomarker of our tissue renewal capacity and therefore an important indicator of our aging process. Given this fact, this brings us to the questions of “How can we take care of our telomeres?” and “What measures can we take to preserve and maintain our telomeres as healthy as possible?” Below you can find various nutritional recommendations that can help you keep your telomere in the best condition possible.
A recent study published by a research group CIBERON (Center for Biomedical Research Network of Obesity and Nutrition), consisting of bibliography revision of scientific literature studies (59 observational studies and 11 clinical trials) that assess the relationship between the consumption of different foods, nutrients or diets with telomeric length, has concluded that a diet based on foods rich in antioxidants and anti-inflammatory compounds is associated with a longer telomere length.
On one hand, foods including fruits, vegetables, nuts and legumes that contains a high amount of these compounds are associated with longer telomeres. On the other hand, a diet that consists of saturated fats, alcohol, sugary drinks and that includes high consumption of processed meat will very likely lead to greater telomere shortening.
The below shown compounds are known to be have a positive effect on our telomeres helping their maintenance:
The anti-inflammatory and antioxidant properties, induced by these fatty-acids, can reduce telomere shortening as they decrease the oxidative damage of the DNA. Examples of foods rich in Omega-3 include fish and seafood, some nuts such as walnuts and soybean oils.
Found in foods such as green tea, olive oil, red wine or whole grains are antioxidants and anti-inflammatory and have a positive impact on telomeres. This was also demonstrated in a study where mice were given polyphenols grape seed enriched diet.
These two micronutrients are associated with longer telomeres since they are known to be key compounds for maintenance of DNA stability. In order for your body not to lack these, you can include cocoa, nuts or seeds of different vegetables in your diet.