FOODS THAT INCREASE TELOMERASE

This article is copyright © Nils Osmar 2020. It’s intended solely for informational purposes. It is not meant to be taken as, and should not be construed, as medical advice. Any changes to your lifestyle or diet should be done in consultation with your doctor or health care professional.  Interested in anti-aging? Check out the Facebook Group –– ANTI-AGING THERAPIES.

IN A NUTSHELL:

  • The BEST foods for supporting your telomeres are: FISH AND SEAFOOD
  • The WORST food is: PROCESSED MEAT
  • The best SUPPLEMENT is: ASTRAGALUS

In PART 1 of this article, I wrote about ASTRAGALUS, an herb from Chinese medicine which has been found to increase levels of telomerase in our cells.

The following FOODS have been found to be associated with LONGER telomeres:

  1. FISH AND OTHER SEAFOOD  (In a recent study, researchers from the University of California found that patients with the highest levels of omega 3 fats had the slowest rate of telomere shortening)
  2. SEAWEED AND ALGAE
  3. OLIVE OIL
  4. MILK AND DAIRY
  5. CHEESE and cottage cheese
  6. YOGURT
  7. COFFEE
  8. NUTS
  9. LEGUMES
  10. OATS
  11. FLAX
  12. SPINACH
  13. MUSHROOMS (also high in spermidine)
  14. FRUIT (whole/unsweetened)
  15. BERRIES

DIETS ASSOCIATED WITH HEALTHY TELOMERES INCLUDE:

  1. THE MEDITERRANEAN DIET *
  2. DASH diet (high in fruit and vegetables; also contains whole grains, and some lean meats, chicken, and beans)
  3. Healthy Eating Index
  4. Alternate Healthy Eating Index.

* According to the MAYO CLINIC, the key elements of the Mediterranean diet are:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats
  • Weekly intake of FISH, poultry, beans and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat
  • From the MAYO CLINIC information page: “Fish are important in the Mediterranean diet. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body.”

A NUMBER OF DIFFERENT FOODS have been found to be associated with SHORTER telomeres:

  1. PROCESSED MEAT
  2. alcohol (all kinds)
  3. sugary beverages
  4. soda
  5. soft drinks
  6. sport drinks
  7. energy drinks
  8. diet soda
  9. fruit juice 

EXERCISE has also been associated with longer telomeres, and less exercise, with shorter telomeres.

For more information: