Telomeres are a sequence of molecules at the ends of chromosomes that protect DNA from damage. With each cycle of cell division, telomeres shorten. The shortening of telomeres is associated with cellular aging and the organism’s aging. In addition, telomere shortening has been associated with aging conditions such as cardiovascular disease, type 2 diabetes, and chronic kidney disease.
Telomere length is affected by chronic inflammation and oxidative stress, physical activity, obesity, and diet. Antioxidant nutrients, fruits and vegetables, and a Mediterranean diet are associated with longer telomeres. In addition, increasing the omega-3/omega-6 ratio slows telomere shortening, and eating nuts and seeds have a protective effect on telomeres.
In children and young adults under 20, telomeres shorten much faster than adults. Therefore, early exposure to environmental and lifestyle factors determines a person’s health later in life.
Spanish scientists evaluated how the dietary habits of children and adolescents aged 2-18 affect telomere length.
Foods That Protect Telomeres
In children aged 5-7, longer telomeres are associated with higher consumption of:
- fish;
- nuts and seeds;
- fruits;
- green leafy vegetables;
- cruciferous vegetables;
- olives and olive oil.
In children and adolescents 6-18, consuming fruits, vegetables, and legumes is associated with longer telomeres.
Foods That Shorten Telomeres
High consumption of dairy products and sugar is associated with the shortening of telomeres, especially in children 2-3 years old. However, weekly consumption of sugar and fast food in girls aged 3-5 did not affect telomere length.
High consumption of grains and white bread is associated with the shortening of telomeres. Moreover, the consumption of one serving of white bread (60 g) per day by 37% increases the risk that the telomere length will be like that of 10% of people with the shortest telomeres.
White bread has a high glycemic load. Moreover, the higher the glycemic load, the shorter the telomeres. Eating high glycemic load contributes to increased oxidative stress levels and inflammation markers. Therefore, high consumption of white bread may be associated with higher oxidative stress and inflammation, leading to shorter telomeres.
Conclusion
A diet with a higher total antioxidant capacity and a greater intake of polyunsaturated fatty acids (PUFAs) are associated with longer telomeres. The longest telomeres are when eating foods with high antioxidant capacity and limiting the consumption of white bread.
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