These 2 foods are anti-aging all-stars
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While aging is ‘truly’ an artifact of DNA shifts and body oxidation, what we eat may slow it down by reducing this inflammation and how quickly we degrade our DNA.
—Dana Hunnes, PhD, senior dietitian supervisor at the RR-UCLA Medical Center
Want to slow down the aging process? New research on the methylation diet spotlights two foods, in particular, to help slow down epigenetic aging.
Fortunately, they're common in most kitchens—and delicious: Garlic and turmeric.
Related: New research on the 'methylation diet': An anti-aging powerhouse?About the research
According to authors of a 2025 study in Aging, polyphenols in "methyl adaptogens" may reduce epigenetic aging via various mechanisms: "One such pathway involves the modulation of DNA methyltransferases, enzymes responsible for adding methyl groups to DNA. Epigallocatechin gallate (EGCG) from green tea, allicin from garlic, anthocyanins from berries, curcumin from turmeric, and rosmarinic acid from rosemary have been shown to inhibit DNA methyltransferases and regulate the expression of genes associated with accelerated epigenetic aging,” the authors write. []
For their study, they asked middle-aged men to eat a variety of specific foods as part of the methylation diet. This included two cloves of garlic per serving and half a teaspoon of turmeric per serving. []
Those who ate the highest amounts of methyl adaptogen foods, like garlic and turmeric, were found to have the greatest reduction in epigenetic age, the biological age of cells. [] So, should you be recommending garlic and turmeric to your patients? Here’s what the evidence says.
Garlic
Garlic has been used since the days of Ancient Egypt and Greece for a number of health problems.
In the modern age, dietary supplements of garlic are purported to help with high blood pressure, high blood cholesterol, and diabetes, as well as to improve immune function and prevent some types of cancer. []
Experts say garlic may also have a place in anti-aging.
“Garlic has several compounds that may slow down DNA methylation and therefore may decrease the rate of aging,” Dana Hunnes, PhD, senior dietitian supervisor at the RR-UCLA Medical Center, tells MDLinx.
But the research into the benefits of garlic, and in particular its anti-aging properties, is limited. []
For some people, garlic can also cause unwanted side effects like nausea, flatulence, abdominal pain, and body and breath odor. []
Dr. Hunnes says eating garlic could be worth a try, but only for those who can tolerate it.
“It's a good idea if your body likes garlic. If not, or if it upsets your GI tract, maybe don't overdo it—especially when you can have berries and tea," Dr. Hunnes says.
Related: The next big thing in anti-aging is pretty controversialTurmeric
Turmeric has been used in Chinese medicine as well as Indian, Thai, and Islamic traditional systems of medicine for a variety of health complaints. []
Turmeric supplements claim to help with high cholesterol, itching, allergies, depression, and osteoarthritis, but the research into their true efficacy is limited. []
Curcumin is what gives turmeric its yellow color. Research suggests curcumin can slow down aging by changing the levels of protein that play a role in the aging process. []
Studies show that curcumin has anti-inflammatory, anti-oxidant, anti-microbic, cardio-protective, immunomodulatory, nephro-protective, hepato-protective, anti-neoplastic, anti-rheumatic, and anti-aging properties. []
“This is a pretty well-known anti-inflammatory and anti-aging root/spice that's been used for centuries,” Dr. Hunnes says. “Anything that is anti-inflammatory can really help with anti-aging.”
While there are many factors associated with aging, and the role of diet in aging is still an evolving area of research, Dr. Hunnes says food could have a role to play.
“While aging is ‘truly’ an artifact of DNA shifts and body oxidation, what we eat may slow it down by reducing this inflammation and how quickly we degrade our DNA.”
Related: 5 foods you should eat every day for optimal health