Eat this, live longer.
When it comes to living longer, diet is key. But certain foods might do more than support health—they could help you age better. Antioxidant-rich foods containing senolytic compounds like fisetin, quercetin, and resveratrol may target senescent cells, better known as zombie cells (1, 2).
Zombie cells are damaged cells that don’t die, but linger in the body and secrete chemicals that wreak havoc on neighboring cells, explains longevity researcher Diogo Barardo, Ph.D. As you get older, you accumulate more and more senescent cells. This increase has been linked to age-related diseases like diabetes, heart disease, and cancer (3).
The good news: Adding the right foods to your plate could help fight back. Here’s what experts recommend.
About the Experts
Diogo Barardo, Ph.D., head of research and development at NOVOS.
Marjorie Nolan Cohn, M.S., R.D., L.D.N., C.E.D.-S., is a registered dietitian who specializes in longevity.
Certain foods are packed with natural compounds in foods that researchers believe have senotherapeutic properties. Meaning: they may kill, reduce, or transform zombie cells. These compounds include:
Barardo points out that most studies investigating the anti-aging benefits of these senolytics use isolated forms of the compounds in large doses. “Food has hundreds of other molecules,” he says, making it difficult to determine which compound or combination of compounds is making an impact.
While no single food or food group has been proven to outright kill zombie cells, registered dietitian Marjorie Nolan Cohn says research overwhelmingly supports a whole-food diet for slowing their accumulation.
While the jury is out on individual foods killing off zombie cells, loading your plate with these foods rich in the senolytic compounds known to fight them certainly won’t hurt:
According to Barardo, berries like strawberries contain ellagic acid, quercetin, and fisetin—senolytic agents that kill senescent cells (4, 5, 6).
Quercetin, a natural antioxidant found in strawberries, apples, onions, and broccoli, has shown promise as a potential senolytic drug (7). Studies suggest it can rapidly reduce senescent cells, but there’s a catch: research typically uses doses of 1,000 milligrams—almost 100 times more than the amount in a 1/2 cup serving of strawberries (8).
Even if berries don’t provide therapeutic levels of the zombie cell-killing compounds, they’re rich in antioxidants, vitamins, and fiber that benefit overall health.
Salmon and mackerel are rich in omega-3 fatty acids, which support your heart, lungs, and immune system (9). But their benefits go beyond overall health—omega-3s may also combat zombie cells.
Studies show that omega-3 fatty acids from fish may decrease the production of senescence-associated secretory phenotype (SASP)—the harmful chemical cocktail secreted by zombie cells—and may even block the production of senescent cells (10).
While most studies looking at the senolytic activity of omega-3 fatty acids are sourced from fish, Barardo recommends flax seeds as another source of the essential fats.
Including spinach in your favorite curry dish isn’t just a flavor win. It also packs a powerful punch against zombie cells. According to Barardo, curcumin (found in turmeric) and lipoic acid (in spinach) act as strong senomorphic agents when combined, which means they make zombie cells behave more like healthy, youthful ones (11, 12).
It’s not a fountain of youth, but dark chocolate may help zombie cells behave more like their younger, healthier counterparts. Early research shows that the polyphenols in the sweet and bitter treat may slow aging and increase lifespan (13, 14).
Look for brands of dark chocolate with a cocoa content of 70 percent or more so you get a high dose of polyphenols (15).
An apple a day really may keep the doctor away. The popular fruit is rich in quercetin and fisetin—compounds that kill zombie cells (5, 6).
Some of the compounds responsible for ginger’s unique flavor—gingerenone A and 6-shogaol—may reduce senescent cells by selectively killing the dysfunctional cells. They may also prevent healthy cells from turning into zombies (16).
Studies in mice show that long-term consumption of epigallocatechin gallate (EGCG)—a natural compound in green tea—suppresses the release of SASP, reducing the production of zombie cells (17).
Barbardo also recommends chamomile tea to stop zombie cells from taking over. The herbal tea contains apigenin, a potent compound that outperforms EGCG in tamping down senescent cell production (18).
Cruciferous vegetables, including broccoli, kale, and spinach, aren’t just rich in vitamins, minerals, and antioxidants. They also contain senotherapeutic molecules like kaempferol and lipoic acid, which may slow the production of senescent cells.
Preliminary studies show that kaempferol may even delay visible signs of aging by inhibiting the production of senescent cells and ramping up collagen production (19).
Long pepper, a spice used in Southeast Asian cuisine, contains a potent senolytic agent called piperlongumine, which is gaining attention as a potential anti-aging drug. Research indicates that it can selectively kill zombie cells (20).
The spice has a flavor profile similar to black pepper but with more heat and a hint of sweetness.
Including foods rich in senolytic compounds isn’t the only strategy for combating zombie cells. Adopt these strategies to age better:
One small study found that the Mediterranean diet protects against cellular senescence better than a low-fat, high-carb diet (22). Cohn attributes its anti-aging benefits to its emphasis on healthy fats like fatty fish and olive oil, as well as other nutrient-rich foods like leafy greens, beans, and whole grains. “Optimizing nutrients like omega-3 fatty acids, vitamin D, vitamin C, polyphenols, and fiber will all support your longevity.”
Intermittent fasting may boost lifespan by reducing inflammation and supporting autophagy—your cell’s natural recycling system—so cells function more efficiently (23, 24). Fasting may also delay senescence by suppressing genes that trigger the production of zombie cells (24).
Clinical studies show that regular exercise reduces senescent cell production by inhibiting the genes that trigger them (24). While both aerobic and resistance training are beneficial, there’s still no definitive evidence on which type of exercise is more effective in targeting senescent cells.
Combining intermittent fasting with exercise may be the most effective strategy to target senescent cell production.
In one study, obese women followed a 16:8 IF protocol—eating within 8-hour window then fasting for 16 hours—and exercised for 40 minutes at a moderate intensity five days a week (25).
The combination of exercise and fasting led to the most significant reduction in mTOR, an enzyme linked to cellular senescence. This suggests intermittent fasting and exercise together may target one of the key factors in the aging process.
Still, the study was small and short-term. More research is needed to better understand how fasting and exercise lower senescent cell levels and improve longevity.
Foods containing senolytic compounds like fisetin, quercetin, and resveratrol may target senescent cells, better known as zombie cells. These foods include berries, cruciferous vegetables, leafy greens, fatty fish, apples, dark chocolate, tea, and spices like turmeric, ginger, and long pepper. Pairing them with intermittent fasting and exercise may make a bigger impact on aging.
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