New Study: Eating These 3 Nutrients Could Slow Aging

You probably know that what you eat can significantly impact your health and how you feel, especially as you get older. Some animal proteins come with concerns related to heart health and other issues, and ultra-processed foods are associated with diabetes, cancer, and more.

According to the National Institute on Aging, healthy eating is a “cornerstone” of healthy aging. However, it’s not just a matter of avoiding foods with too much sugar or fat. New research suggests that avoiding specific nutrients—and making sure you’re getting enough of others—could actually change how quickly your body ages.

Get The Healthy by Reader’s Digest newsletter

The study, which will be published in September 2024 in The Journal of Nutrition, Health and Aging, was conducted by an international team of 13 researchers who followed 3,969 postmenopausal women with an average age of 63. The researchers referred to the participants’ “epigenetic clocks,” an approach that combine genes with lifestyle markers such as blood sugar and cholesterol values, education level, alcohol consumption, and other factors. The researchers’ goal was to determine whether the study participants’ “biological age” was older than their chronological age.

Looking to information on the participants’ diets, the researchers were also able to pinpoint certain nutrients associated with accelerated or decelerated aging. They found that higher intakes of three nutrients, in particular, may slow down aging:

1. Coumestrol, which the National Library of Medicine calls an “anti-inflammatory agent.” It’s found in foods like soy beans, green beans, spinach and more. The researchers believed it mimics estrogen, which may help protect against heart disease and diabetes.
2. Beta-carotene, which your body uses to make vitamin A, according to the University of Rochester Medical Center. This can boost skin, eye and reproductive health, as well as protect your immune system. You can get beta-carotene in foods like sweet potatoes, spinach, carrots, cantaloupe and apricots.
3. Arachidic acid, a saturated fatty acid that can help prevent heart disease, according to Metabolon, a research organization that analyzes molecules to understand health and disease. Arachidic acid is found in peanut oil and cocoa butter. 

The researchers also identified six nutrients associated with faster aging:

1. Added sugar, which the researchers noted can promote oxidative stress and inflammation, leading to faster cellular aging.
2. Gondoic acid, a monounsaturated long-chain fatty acid found in many plant oils, like jojoba, and linked with a higher risk of cardiovascular mortality.
3. Behenic acid, a “saturated very long-chain fatty acid,” according to the National Library of Medicine, which the researchers linked to higher cholesterol levels. It can be found in foods like macadamia nuts, tamarind and black elderberry, among others.
4. Arachidonic acid, a polyunsaturated omega-6 fatty acid which can increase inflammation. It’s typically found in poultry, meat, fish, seafood and egg products.
5. Vitamin A, an excess of which the researchers say can lead to liver toxicity, and the National Institutes of Health Office of Dietary Supplements suggests can cause health issues and potentially lead to coma or death.
6. Ash, which the study authors clarify “represents inorganic mineral content and thus largely sodium content of foods.” Too much of this can lead to high blood pressure.

The idea, of course, is to eat a diet rich in a variety of plants and light on saturated fats and sugar. The ingredients on your cosmetics may also be worth a glance—while this study focused on eating, some of the less favorable chemicals also show up in beauty products like moisturizers and foundations.

• A Dermatologist and Dietitian Just Listed the 5 Worst Foods That Age Skin Faster
• The 12 Vitamin K-Richest Foods for Healthy Aging, from a Nutritional Biochemist
• Want To Live 10 Years Longer? Add These 3 Foods to Your Diet, New Study Says
• Want To Reduce Your Dementia Risk? Eat These 4 Foods, Says New Study