Superfoods are nutrient-dense foods that provide numerous health benefits. While they cannot reverse or halt the aging process entirely, superfoods contain compounds that support healthy aging and reduce age-related damage. In her book, Younger You, Dr. Kara Fitzgerald lists 12 superfoods that benefit “DNA methylation” in the human body, a process that influences the aging process.
Green Tea: Rich in antioxidants and polyphenols associated with reduced inflammation, improved brain function, and a lower risk of chronic diseases.
Turmeric: A spice containing a compound called curcumin which has potent anti-inflammatory and antioxidant properties.
Blueberries: Packed with antioxidants and phytochemicals, blueberries help combat oxidative stress, reduce inflammation, and protect against age-related diseases.
Rosemary: A potent antioxidant that is also anti-inflammatory and anticancer, boosts memory, and provides pain relief.
Cruciferous vegetables: Cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, mustard plant and the like are rich sources of glucosinolates, known to prevent cancer, reduce inflammation, boost the body’s antioxidant system, improve estrogen metabolism, and support detoxificatio.
Beets: High in vitamin C (a DNA methylation adaptogen), fiber, potassium, protein, folate, and manganese. They help lower blood pressure, fight cancer, and support detoxification.
Eggs: Arguable the best food source of choline, a vital methyl donor that is difficult for the body to produce on its own and which virtually no one get enough of in their diet otherwise,
Organic Liver: “No other food matches liver’s broad-spectrum methylation support,” says Dr. Fitzgerald. “It provides a surprisingly high amount of natural folate and B12, other B vitamins, betaine, choline, methionine and cysteine, as well as zinc.”
Seeds. “Pumpkin seeds and sunflower seeds are powerhouses of DNA methylation, since they are rich in zinc, methionine, cysteine, magnesium, potassium, B3, B6, folate, and betaine.”
Salmon. A great source of the oega-3 essential fatty acids DHA and EPA. Delivers healthy amounts of vitamins D and A, which modulate the function of enzymes involved in both methylation and dementhylation.
Shiitake Mushrooms. A good source of folate and choline, plus vitamins D, B2, B3, and B6. Good source of zinc and potassium.
Spinach. All greens are rich sources of the methyl donors folate and betaine. Spinach is also a terrific source of iron, calcium and magnesium.
Incorporating these superfoods into a balanced diet, along with regular physical activity, sufficient sleep, and a healthy lifestyle overall, can contribute to healthy aging and overall well-being. And, according to Dr. Fitzgerald, it may help reduce your biological age.
