Using Nutrition to Delay Aging: A Plant-Based, Telomere-Friendly Dietary Revolution

Telomere shortening is a hallmark of cellular aging, influenced by oxidative stress, chronic inflammation, and metabolic disorders. A summary of literature evidence on the molecular mechanisms by which specific nutrients (such as antioxidants, polyphenols, omega-3 fatty acids, and methyl donors) affect telomere length and telomerase activity suggests that dietary patterns rich in plant-based, unprocessed or minimally processed foods may affect telomere dynamics, thereby extending healthspan. Conversely, high intake of ultra-processed foods (UPF) is associated with accelerated telomere shortening and dysfunction, possibly due to increased oxidative stress, inflammation, and nutritional deficiencies. A stratified dietary intervention model is proposed, including prevention, treatment, and regeneration phases, adjusted according to individual aging trajectories and physiological states. This model emphasizes consuming whole plant foods and functional bioactives while reducing ultra-processed food intake to maintain telomere integrity. Implementing such dietary strategies may provide feasible approaches to mitigate age-related cellular decline and promote healthy aging.