Your kitchen might hold valuable secrets to slowing down aging more effectively than expensive treatments. A recent study indicates that regular consumption of foods like tea, berries, and garlic can help reduce so-called “epigenetic age” — a marker that measures the body’s actual biological state beyond chronological age.

According to the findings, those who followed a specific dietary approach showed a reduction in their biological age by over 2 years in just 8 weeks. This represents a significant “reboot” of the body’s internal clock, achieved without invasive or costly therapies — simply by eating certain foods.

Common foods, extraordinary benefits

These beneficial ingredients are neither exotic nor hard to find. On the contrary, they are products easily available at most supermarkets:

• Green tea
• Oolong tea
• Turmeric
• Rosemary
• Garlic
• Various types of berries

The study published in Aging revealed that these foods are closely linked to slowing biological deterioration. It is important to note that the data show correlation, not causation — meaning that consuming these foods was associated with a reduction in epigenetic age, but it has not been proven that they cause it.

How these foods may slow aging

The research was conducted as part of the Methylation Diet and Lifestyle (MDL) study, involving 43 healthy men aged 50 to 72, most with high educational levels. Participants were randomly divided into two groups: a control group that maintained their usual lifestyle and an experimental group that followed a specific dietary protocol. This protocol included — besides the foods — specific recommendations for sleep, physical activity, and daily meditation. However, in secondary analysis, adherence to these factors was not recorded, so their influence on epigenetic age remains unclear.

After 8 weeks, saliva samples were analyzed to evaluate changes in DNA methylation. While the intervention group experienced an average weight loss of 4.6 kg (compared to a 0.9 kg gain in the control group), weight loss alone does not explain the decrease in biological age.

Instead, the consumption of these foods was associated with an independent reduction in epigenetic age, even after accounting for initial biological age and weight differences. Particularly, individuals who were biologically older than their chronological age at the start of the study responded better and showed greater reductions.

What is the “key” behind the anti-aging effects of these foods?

The active compounds they contain — such as EGCG in green tea, curcumin in turmeric, allicin in garlic, anthocyanins in berries, and rosmarinic acid in rosemary — seem to influence enzymes and cellular pathways associated with aging. However, these mechanisms are mainly supported by experimental and cellular studies, with less evidence from human clinical trials, requiring cautious interpretation.

Affordable anti-aging strategy

Unlike complex and often costly anti-aging treatments or supplements, these foods are accessible and easy to incorporate into daily diets. Researchers noted that even a daily serving of these foods was linked to significant changes in biological aging markers.

However, the findings are limited because the study sample was small, consisted only of men, and was 81% Caucasian. This highlights the need for larger, more diverse future studies. Additionally, dietary adherence was based on self-reports, which can introduce bias. Although blood markers supported the findings, correlations should be viewed with caution.

Nonetheless, these results suggest that including these foods in your diet — just a cup of tea, a handful of berries, or a pinch of turmeric — could be a practical and affordable way to influence your biological aging process.