The science-backed AGE REVERSAL DIET
DAILY MUST-HAVES: Dark leafy green vegetables: 2 x 65g servings
Veg such as spinach, kale and Swiss chard are recommended for their high content of ‘methyl donor’ nutrients: folate, phylloquinone, nitrate, a-tocopherol, kaempferol and lutein. A US study also found that a daily serving of dark green leafy vegetables is associated with slower age-related cognitive decline.
Cruciferous vegetables: 2 x 65g servings
This includes broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, rocket, radish, turnip and watercress. These foods are high in sulforaphane, a sulphur-rich phytochemical with potent antioxidant properties that may protect your DNA and lower the risk of cancer.
Additional vegetables: 3 x 65g servings
Any vegetables you like, except potatoes and sweetcorn.
Beetroot:
Dr Fitzgerald recommends adding 1–2 medium beetroots to your diet each day, or drinking 250ml beetroot juice. It’s a rich source of nitrate, which converts to nitric oxide in the body and has been shown to lower blood pressure. If you don’t like beetroot, substitute with spinach, watercress, rocket or lettuce.
Pumpkin or sunflower seeds: 4 tablespoons
All nuts and seeds are highly nutritious, but pumpkin and sunflower seeds are particularly beneficial. Sprinkle over salads or combine with mixed nuts and dried fruit to make a trail mix. They are rich in anti-ageing nutrients, including omega-3 fats, B vitamins and antioxidants. If you don’t like eating them, have them as seed butters, spread on toast or stirred into porridge.
Protein: 2 x 75g servings
Dr Fitzgerald recommends including small amounts of animal protein, preferably organic meat, poultry or fish once or twice a week to provide nutrients important for DNA methylation support. Vegetarians and vegans may use beans and lentils as a substitute.
DAILY PICK YOUR FAVOURITES: Berries: one handful (80–90g)
All types are rich in antioxidants, flavanols and anthocyanins, which promote cell health and can protect against disease. According to a 20-year Harvard study of 16,000 women, eating blueberries at least once a week or strawberries at least twice a week may delay cognitive ageing by up to two-and-a-half years.
Mushrooms: an 80g serving
All varieties of mushrooms contain valuable nutrients when it comes to slowing biological ageing. According to another US study, mushrooms are the richest source of the antioxidants ergothioneine and glutathione, which are both associated with anti-ageing properties.
Garlic: 2 cloves
Research suggests that the phytonutrient allicin, found in garlic, may help combat ageing and reduce the risk of chronic diseases by preventing inflammation, cell damage and DNA damage. Garlic also contains high amounts of prebiotic fibres that boost your ‘good’ bacteria.
Turmeric: half a teaspoon
Curcumin, the active component of turmeric, is a methylation adaptogen that has been shown to have a positive effect on ageing. Add half a teaspoon to curries, scrambled eggs, cooked rice, or green smoothies – mixing turmeric with black pepper and some oils can increase absorption.
Green tea: 2 cups
Made from unoxidised leaves of the Camellia sinensis plant, green tea contains more antioxidants and beneficial polyphenols than black tea. These are thought to have an important role in DNA methylation regulation. Dr Fitzgerald recommends brewing your tea for 10 minutes so that the bioactive compounds can be fully released.
Rosemary: half a teaspoon
One of the main active ingredients of rosemary is rosmarinic acid, which is a methylation adaptogen. Use to flavour roasted vegetables, in stews and casseroles, or even as a tea.
WEEKLY EATS: Liver: 3 x 75g servings
It’s definitely not for everyone, but Dr Fitzgerald describes liver as a methylation superfood, loaded with methyl donor nutrients, including vitamin B12, folate, riboflavin and niacin.
Eggs: 5-10
They are a rich source of choline, which is a methyl donor required for normal brain growth and development.