5 Anti-Aging Plant Chemicals That Could Help You Live Longer
They're found in chili peppers, strawberries, oranges and more. And they could help you enjoy a longer, healthier life.
A lot of people on this planet could improve their health just by bringing more plants into their diets. It's one of the best ways to stay healthy as you age.
All edible plants deliver nutritional value. But some stand out from the rest.
According to a 2022 report in the journal Plant Foods for Human Nutrition, five plant chemicals in particular have been shown to slow the effects of aging.
5 Potentially Life-Extending Plant Chemicals
The aforementioned article ("Dietary Phytochemicals that Can Extend Longevity by Regulation of Metabolism") identified several plant chemicals that have been shown to promote longevity.
It also explained the process through which plant chemicals (or phytochemicals) could extend human lifespan and improve health. They do this by several means, but mainly by regulating some of our metabolic pathways.
[Definition: "Metabolism" occurs when our bodies convert foods and drinks into energy to fuel bodily functions.]
The five phytochemicals mentioned in this report were:
Capsaicin: A compound found in chili peppers that gives them their heat, often used for its pain-relieving properties.
Urolithin A: A metabolite produced by gut bacteria from ellagitannins, which are found in foods like pomegranates. Thought to have anti-aging and anti-inflammatory effects.
Fisetin: A flavonoid found in various fruits and vegetables, such as strawberries and apples. Known for its antioxidant and anti-inflammatory properties.
Resveratrol: A polyphenol found in the skin of grapes, red wine, and certain berries, noted for its potential cardiovascular and anti-aging benefits.
Nobiletin: A flavonoid present in citrus fruits (particularly tangerines and oranges), recognized for its anti-inflammatory and anticancer properties.
And while you might not recognize these names, you've probably consumed some or even all of them in the past. They can be found in a variety of fruits, vegetables and spices.
1. Capsaicin
Found in chili peppers, capsaicin has been shown to deliver a variety of health benefits. According to the above-mentioned report, capsaicin can promote longevity by targeting certain receptors in the body.
It may also have anti-obesity effects, antioxidant activity, cardiovascular protection, antimicrobial activity, anti-cancer activity, and analgesic properties.
According to the report's authors:
"Capsaicin ... found in chili pepper, is the agonist of TRPV1 and may have beneficial effect on longevity. This is supported by several human surveys on diets rich in capsaicin."
2. Urolithin A
Urolithin A is a compound created by our gut bacteria when they digest ellagitannins (pronounced "el-uh-ji-TAN-ins"). Ellagitannins occur naturally in foods like pomegranates, walnuts, strawberries, and other berries.
Urolithin A has been recognized for its potential to enhance cellular health and muscle function. According to the above-named report: "recent findings show that urolithin has promising lifespan prolonging effect."
It has also been shown to enhance exercise capacity and reduce inflammation.
3. Fisetin
Fisetin is a plant-based flavonol found in many fruits and vegetables, including strawberries, apples, persimmons, onions, and cucumbers.
Worth knowing: Strawberries are the undisputed champion when it comes to dietary fisetin content. They also deliver a good amount of vitamin C, folate, fiber, and the urolithin A mentioned above.
According to the featured report:
"The urolithin A, fisetin and other substances discussed in the article are also present in daily edible fruits, such as pomegranates, berries, apples, and grapes."
Fisetin has also shown promise in treating diabetes.
4. Resveratrol
You might have heard of resveratrol in the past. It has received a lot of attention, largely due to its potential anti-aging properties.
Resveratrol is a naturally occurring compound within many different kinds of plants. But the highest concentrations can be found in peanuts, some berries, and the skins of grapes.
According to the report published in Plant Foods for Human Nutrition, resveratrol could promote longevity in part due to its ability to inhibit mitophagy.
Mitophagy is the process of cells cleaning up their worn-out or damaged energy factories, known as mitochondria. It's like taking out the trash to keep your house tidy.
5. Nobiletin
Last but not least, we come to good-ole nobiletin.
Never heard of it? I hadn't either, until I read this report.
Nobiletin (pronounced "noh-BIL-eh-tin") is a type of flavonoid that's mainly found in citrus fruits like oranges, tangerines, lemons and limes. The fleshy fruit contains some nobiletin, but the highest concentrations are in the pith and peel.
According to the review, the citrus flavonoid nobiletin has been "found to regulate circadian rhythms and delay aging." Researchers also believe it can help improve metabolism and protect against metabolic diseases.
Two Recipes That Include These Phytochemicals
We've really only scratched the surface here. The plant world offers an abundance of health-promoting compounds, and they're right there for the picking.
And to reap their benefits, all you have to do is bring more plants into your diet.
For example, here are two recipes that would incorporate the five phytochemicals featured in this report:
Spicy Strawberry Mango Smoothie
This smoothie combines the sweetness of strawberries and mangoes with a kick of spice from chili pepper, offering a good dose of fisetin, urolithin A, and capsaicin.
Ingredients:
1 cup frozen strawberries (fisetin)
1/2 ripe mango, chopped (urolithin A)
1/2 cup pomegranate arils (urolithin A)
1/4 cup plain Greek yogurt
1/4 cup almond milk or your preferred milk
Pinch of cayenne pepper (capsaicin)
Optional: A few fresh mint leaves for flavor
Citrus Berry Spinach Salad with Balsamic Vinaigrette
This refreshing salad combines spinach, berries, citrus fruits, and a balsamic vinaigrette to provide a diverse mix of phytochemicals, including fisetin, resveratrol, nobiletin, and urolithin A.
Ingredients:
4 cups baby spinach
1/2 cup mixed berries (strawberries, blueberries, raspberries) (fisetin, resveratrol)
1/2 orange, segmented (nobiletin)
1/4 cup pomegranate arils (urolithin A)
1/4 cup chopped pecans or walnuts
2 tablespoons crumbled goat cheese (optional)
Balsamic Vinaigrette:
2 tablespoons balsamic vinegar (resveratrol)
1 tablespoon olive oil
1 teaspoon Dijon mustard
Pinch of salt and black pepper
I hope you've enjoyed this issue of Thrive Science, and I appreciate your ongoing support!
Brandon Cornett, Publisher