A study published in Aging found that foods rich in methylated adaptogens significantly reduced epigenetic age. In an eight-week randomized controlled trial, male participants aged 50 to 72 who adopted a methylation-focused diet experienced a decrease in epigenetic age of 2.04 years from baseline. Meanwhile, the control group aged forward by an average of 1.10 years, creating a gap of 3.14 years between the two groups.

Even after accounting for weight changes or baseline epigenetic ages, the results remained strong, indicating that these foods directly influence aging markers.

Epigenetic age reveals how old your cells appear, with DNA methylation patterns serving as a window into cellular aging.

Nutritionist Tsai Yi-fang from Taiwan's Keyi Nutrition Consultation Center told The Epoch Times on the "Health 1+1" program that methylation is like a toggle switch for your DNA. If you add a methyl group, a gene's function might shut off; if you remove one, that function flips on. For instance, heavy methylation of tumor suppressor genes could impair their ability to suppress cancer. On the flip side, low methylation of inflammation genes can ramp up your body's inflammatory response.

Striking the right balance is key—too much or too little methylation can spell trouble.

Top 6 Anti-Aging Superfoods

The study highlights six foods—turmeric, rosemary, garlic, berries, green tea, and oolong tea—that are rich in phytochemicals called methyl adaptogens. These compounds fine-tune DNA methylation, keeping genes in a healthy state and lowering disease risk. Each food also brings unique benefits:

Turmeric: Packed with curcumin, a potent antioxidant and anti-inflammatory compound that supports liver health and is especially effective for improving non-alcoholic fatty liver disease.

Berries: Loaded with anthocyanins and vitamin C, berries boast exceptional antioxidant power. Bilberries enhance eye health, grapes support cardiovascular wellness, and cranberries promote urinary tract health.

Garlic: With antibacterial, antiviral, and immune-regulating properties, garlic strengthens overall health and helps manage conditions such as small intestinal bacterial overgrowth.

Rosemary: Rich in rosmarinic acid, a powerful antioxidant and anti-inflammatory compound that can relieve headaches, stomach pain, nervous tension, and improve mood and memory.

Green Tea and Oolong Tea: Both are rich in catechins and polyphenols, providing robust antioxidant and anti-inflammatory benefits.