A new study presented at the European Congress on Obesity in Istanbul suggests that incorporating fruit and a daily cup of tea or coffee into your routine could be the secret to healthy aging. The research found that polyphenols—compounds abundant in berries, apples, coffee, cocoa, and tea—are associated with a lower risk of shortened telomeres, the protective caps at the ends of our DNA strands. Shorter telomeres are linked to cell death and an increased risk of age-related diseases, including cardiovascular disease, type 2 diabetes, and some cancers.
Polyphenols and Telomere Length
The study analyzed data from over 1,700 adults, measuring telomere length in 2008 and again in 2015, while also assessing participants' total polyphenol consumption. Those with the highest intake of polyphenol-rich foods had a 52% lower risk of having short telomeres compared to those with the lowest intake. Moderate coffee consumption—up to one cup per day—was associated with a 26% lower risk, and consuming four to five servings of fruit daily reduced the risk by 29%.
Expert Insights
Study author Isabella Kury Guzmán from the University of Navarra in Spain emphasized that the benefits come from cumulative dietary choices rather than a single superfood. “A diet rich in polyphenols, including foods like fruits and coffee, may be one piece of the puzzle in supporting healthier cellular ageing,” she said.
Professor Ana Rodriguez-Mateos of King’s College London added that polyphenols have been linked to lower risks of 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,” she noted.
Considerations and Recommendations
Professor Gunter Kuhnle, a nutrition expert at the University of Reading, pointed out that it is difficult to separate the effects of polyphenols from the overall benefits of a healthy diet rich in fruits and vegetables. Registered dietitian Sasha Watkins recommended starting the day with a handful of berries, incorporating herbs and spices into cooking, and adding extra vegetables to meals. “The more colourful and varied your meals, the wider the range of good things you're likely eating,” she said, adding that the simplest message remains: eat more plants.
