Wrinkle removal cream and nutrients are applied to slow down aging, but more important than that is to prevent and manage aging in advance. One of the ways to delay aging is a healthy diet. This is because the association between anti-aging foods and telomere length has been proven.

Telomeres are DNA terminal regions, and as aging progresses, the length of telomeres decreases and the ability of cells to regenerate decreases. As harmful free radicals increase, cell damage also increases. Then, what are the nutrients that remove active oxygen and positively affect the length of telomeres? We looked into this based on materials such as the US health and medical media ‘Web MD’.

◇Vitamins A, C, D

The increase in free radicals and the disruption of the oxidative balance in the body is called ‘oxidative stress’. Vitamins A, C, and D contain antioxidants that relieve oxidative stress and improve the health of skin, organs, and tissues.

Vitamin A seeks out and neutralizes unstable oxygen molecules and enhances immunity. Beef, chicken, eggs, apricots, oranges, carrots and tomatoes are the main sources of this nutrient. Vitamin C in citrus fruits helps in the formation of collagen.

Vitamin D helps maintain telomere length and delays aging. A study published in the American Journal of Clinical Nutrition found that people with higher levels of vitamin D had longer telomeres.

This mineral component is involved in various body metabolism necessary to maintain life. It blocks important roles in stabilizing muscles, stabilizing the nervous system, inducing sound sleep, as well as regulating heart rate and blood pressure, protein synthesis, bone formation, and regulating blood sugar.

Magnesium lowers free radicals and inflammation levels and exerts an effect on DNA regeneration, delaying telomere shortening. You can get about 400 milligrams of magnesium a day from dark leafy vegetables, nuts, seeds, beans, fish, and whole grains.

◇Omega-3 fatty acids

This fat lowers the risk of cardiovascular disease, reduces inflammation, prevents joint pain, and protects skin health. According to Ohio State University research team, overweight people who consume omega-3 fatty acids help preserve telomere length. If you eat fish twice a week or enjoy eating nuts and vegetable oils, you can expect these positive effects.


Turmeric, the yellow component of curry, is a spice that contains anti-cancer properties. Turmeric is rich in various nutrients such as curcumin, calcium, and flavonoids. According to the MD Anderson Cancer Center research team in the United States, calcium works to hinder the growth of some cancers, including melanoma. Curcumin in turmeric prevents the manifestation of inflammation, which is the cause of various chronic diseases that are prone to occur as we age.


CoQ10, which is found in fish, whole grains, vegetable oils, and meat liver, forms adenosine triphosphate to help cells metabolize energy and has the effect of preventing cardiovascular health and aging.