Why do some people look younger while others seem to age faster? It may be because of what they eat! How does diet affect our biological age? A recent study suggests that eating certain foods accelerates aging.
A Twin Study on Aging and Diet
A 2025 study published in Clinical Nutrition examined the effects of diet on biological aging. The study involved over 800 twins aged 21-25 and assessed their diets through questionnaires while evaluating their biological age. The study found that higher intake of fast food, processed red meat, and sugary drinks, along with a lower intake of fruits and vegetables, was linked to accelerated biological aging.
Research Screenshot
The participants’ diets were classified into six categories: 
- Fast Food Lovers: High in fats, processed meats, fast food, sugary drinks, and artificial butter, with low intake of vegetables, fruits, grains, and plant oils.
- Plant-Based Diet: Focuses on vegetables, fruits, grains, chocolate, yogurt, tea, and plant oils, with minimal fast food, fish, meat, and drinks.
- Health-Conscious Diet: Low-fat foods like lean meats and low-fat cheese, high intake of vegetables, fruits, and grains, with low fast food, fatty meats, and sugary drinks.
- Western Diet (Low Fish Intake): Typical Western diet, but less frequent fish consumption.
- Western Diet (High Fish Intake): Typical Western diet with regular fish consumption.
- Balanced Diet: A well-rounded, moderate approach to food.
The results showed that the “Fast Food Lovers” group experienced the most accelerated aging. On the other hand, participants in the “Plant-Based Diet,” “Health-Conscious Diet,” and “Balanced Diet” groups had slower aging rates.
The Potential Mechanism Behind Slower Aging
The study suggested that the potential mechanism behind slower aging in certain diet groups may be linked to polyphenol intake. Polyphenols, found abundantly in fruits, vegetables, and nuts, are natural compounds with antioxidant properties that may help slow the aging process.
Top 5 Polyphenol-Rich Foods
Polyphenols are widely found in fruits, vegetables, and grains. Plants produce polyphenols to protect themselves from UV radiation and viral attacks. We regularly consume polyphenols through foods like apples (rich in apple polyphenols), blueberries (high in anthocyanins), grapes (rich in resveratrol), onions, broccoli, celery, cilantro (rich in flavonoids), green tea (high in catechins), coffee (rich in chlorogenic acid), and dark chocolate (high in cocoa polyphenols).
How to Choose and Consume Polyphenol-Rich Foods:
- Fruits: Choose colorful options, as polyphenols like anthocyanins provide colors like red, purple, and blue. To increase intake, opt for deep-colored fruits, eat them with skin on when possible, and choose fresh options.
- Recommended: Apples, pears, grapes, peaches, tomatoes (eat with skin).
- Vegetables: Dark-colored vegetables contain higher levels of polyphenols. The darker the vegetable, the higher the polyphenol content.
- Recommended: Broccoli, purple cabbage, eggplant, red onions, leeks, peas, cabbage, and chicory.
- Grains: Choose whole grains over refined grains. Whole grains are rich in antioxidants like polyphenols, unsaturated fatty acids, and vitamins E and B.
- Recommended: Sorghum, oats, millet, quinoa, and buckwheat. Beans like mung beans, adzuki beans, chickpeas, and lentils are also beneficial.
- Nuts: Opt for minimally processed nuts. Walnuts, pistachios, and pecans have the highest polyphenol content, primarily in the outer skin of the nuts. Choose unprocessed nuts with skin for maximum benefits.
- Tea: Green tea is the best source of polyphenols among teas. The polyphenols in tea are easily dissolved in hot water. Drinking green tea regularly can provide sustained benefits for slowing aging.
