Researchers say polyphenol-rich foods may help protect cells from unhealthy ageing
Drinking a daily cup of coffee and eating fruit regularly could dramatically reduce the risk of unhealthy cell ageing, according to new research presented at a major European medical conference.
Scientists found that people who consumed the highest levels of polyphenols, natural compounds commonly found in foods such as berries, apples, tea, cocoa and coffee, had a significantly lower risk of developing shortened telomeres, a biological marker linked to ageing and disease.
Telomeres are protective caps found at the ends of DNA strands. As people grow older, these caps naturally shorten. However, excessively short telomeres are associated with cell death and an increased risk of serious age-related illnesses, including cardiovascular disease, type 2 diabetes, certain cancers and early mortality.
The new findings suggest that simple everyday dietary habits could help slow this damaging process.
Researchers from the University of Navarra in Pamplona analysed samples from more than 1,700 adults, measuring telomere length in both 2008 and 2015 while also examining participants’ polyphenol consumption.
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The study was presented at the European Congress on Obesity in Istanbul.
According to the results, participants with the highest polyphenol intake had a 52 per cent lower risk of having short telomeres compared with those consuming the least.
Researchers also found that moderate coffee consumption, defined as up to one cup per day, was associated with a 26 per cent lower risk of short telomeres compared with people who did not drink coffee at all. Meanwhile, people who ate four to five servings of fruit daily showed a 29 per cent lower risk compared with those consuming the least fruit.
The findings have sparked excitement among nutrition experts because they add to growing evidence linking plant-based diets and antioxidant-rich foods with healthier ageing.
Lead researcher Isabella Kury Guzmán said the study reinforced the importance of long-term dietary habits rather than focusing on single “miracle” foods.
“Our findings point to a broader message,” she explained. “A diet rich in polyphenols, including foods like fruits and coffee, may be one piece of the puzzle in supporting healthier cellular ageing.”
She stressed that the benefits likely come from the cumulative effect of consistent dietary choices over time rather than one specific food or drink alone.
Independent experts responding to the research said the results fit with previous studies connecting polyphenol-rich foods to better long-term health outcomes.
Ana Rodriguez Mateos said polyphenols had already been associated with lower risks of heart disease and cognitive decline. She added that clinical studies showed such compounds could help lower blood pressure while supporting blood vessel and brain function during ageing.
However, not all experts were fully convinced by the conclusions.
Gunter Kuhnle urged caution, warning that accurately measuring polyphenol intake remains extremely difficult. He noted that diets rich in fruits and vegetables naturally contain many nutrients and health benefits, making it hard to determine whether polyphenols alone are responsible for the observed effects.
Interestingly, researchers did not observe the same clear connection between telomere protection and other polyphenol-rich foods such as olive oil, vegetables or red wine.
Even so, the overall message remained consistent throughout the study.
Healthier diets rich in plant-based foods may help protect the body at a cellular level as people age.
For millions searching for simple ways to improve long-term health, the findings suggest that something as ordinary as eating more fruit and enjoying a daily coffee could potentially play a role in keeping cells healthier for longer.