Scientists say these foods can reverse your natural age

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• Following a vegan diet for just eight weeks can reduce your natural age, new research shows.

• This study showed a decrease in the age of the participants’ heart, hormones, liver, and inflammatory and metabolic processes.

• Experts explain how veganism can affect longevity.

As we grow older, many of us wish we could turn back time. And while there is currently no way to turn back time, following a certain eating plan can reduce your natural age (a measure of how old a person’s cells are and their level of health rather than their chronological age). According to a small recent study, following a vegan diet can reduce your natural age.

In a study published in BMC Medicine, researchers from Stanford University recruited 21 pairs of identical adult twins, aged 39, to see if eight weeks of a plant-based diet affected certain types of changes in DNA chemistry used to estimate the age of organisms (known as methylation patterns). During the eight-week study, one twin from each group became fully obese established plant (vegan) diet while the other adheres to a “healthy” omnivorous (plant and animal food) plan.

At the end of the study, the researchers found that the participants who followed the vegan diet saw a significant reduction in the signs of natural aging, including signs of aging in the heart, liver, hormones, inflammation and metabolic processes. .

The vegans also lost an average of two pounds more than the non-vegans, likely due to consuming 200 fewer calories per meal during the four-week period. first of education. Researchers have shown that weight loss may also contribute to the biological age difference between the two groups.

A vegan food it’s a way of eating that excludes all foods of animal origin, he says Melissa Prest, DCN, RDNNational spokesperson for the Academy of Nutrition and Dietetics and member of Prevention Medical Examining Board. When you follow a vegan diet, it also means that you do not eat animal products, such as honey or gelatin. Jackie Newgent, RDN, CDNchef, nutritionist, and author of The Plant-Based Diabetes Cookbook seven. So, if you decide to go vegan, you can expect to eat only plant-based foods, such as nuts, seeds, plants, vegetables, whole grains, fruits and soy, says Keri Gans, MS, RD, author of The Small Change Diet.

So, what does a vegan diet have to do with cells and aging? According to Prest, it’s the epitome of an anti-inflammatory plant-based diet. “Anti-inflammatory foods it can help fight aging-related changes and may play a role in longevity,” Perst explains.

A plant-based diet, including veganism, has long been associated with better health, including a lower incidence of cardiovascular disease, including heart disease and type 2 diabetes. , Newgent continues. “Compared to an eating plan that includes animal products, following a vegan diet is associated with better nutritional quality and a more diverse gut microbiota, which can promote overall health and well-being. “They get better with age,” he says.

Before you decide to go vegan, however, know that a completely plant-based eating plan may not be right for everyone. A common concern with vegan diets is a lack of vitamin B12, which we need more of as we age, says Prest. “If you follow a vegan diet, it is recommended that you eat foods that contain vitamin B12 and/or vitamin B12 supplementation.”

Newgent agrees, adding that a meat-based diet may not be suitable for people who are “at risk of lacking nutrients, such as iron, zinc, or vitamin B12, or who need an adequate amount.” on top of certain nutrients, such as calcium and vitamin D to help them. osteoporosis treatment.”

Thus, although the study did not report any observed complications of following a vegan diet, the benefits in terms of aging must be considered along with the risk of micronutrient deficiencies, which can take years to show effects.

Important point

This study highlights the potential benefits of a plant-based diet for healthy aging, says Prest. Although Gans points out that “this study was short-term and on a small group of participants. Therefore, although the results are promising, they are still preliminary. ”

However, this study shows that going completely plant-based, even for a short period of time, can help you feel more youthful, says Newgent. “I suggest consulting with a registered dietitian, if possible, to find the best meal plan for you based on your unique needs and goals,” she adds. health. Also know that you don’t have to follow a vegan diet to get the benefits of a plant-based diet, Perst points out. “Start small by adding at least one fruit or vegetable to one meal or snack a day and build up from there.”

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