“You are what you eat” is more than a saying — it reflects how food directly impacts our physical, mental, and overall health. A new study highlights how diet may even influence the aging process, potentially reversing biological age.

Researchers from the University of Washington and other institutions explored how certain foods affect DNA methylation, a process that regulates gene activity without changing the DNA sequence. This process plays a key role in aging.

The study involved 43 healthy, middle-aged men from Portland who followed an eight-week program emphasizing a plant-based, nutrient-rich diet, regular exercise, quality sleep, and stress reduction.

Participants who consumed more methyl adaptogen-rich foods — such as turmeric, rosemary, garlic, berries, green tea, and oolong tea — showed a greater reversal in biological age compared to those who didn’t. These foods appear to support favorable changes in DNA methylation linked to slower aging.

Interestingly, some typically healthy foods like whole grains, legumes, and dairy were excluded from the study due to their potential to cause digestive issues in people unaccustomed to them.

The researchers recommend a diet high in polyphenols — compounds found in many plant-based foods — similar to the Mediterranean diet. They suggest focusing on dark leafy greens, cruciferous and colorful vegetables, beetroot, seeds (like pumpkin and sunflower), lean meats, low-glycemic fruits, and methyl adaptogen foods.

This growing body of evidence supports the idea that the right dietary choices can help us look and feel younger by promoting healthier aging at the cellular level.