Adding a handful of berries to your breakfast could boost polyphenol intake (Image: Getty)<\/span><\/span><\/div>\n Eating berries and drinking one cup of coffee<\/a> per day may boost healthy ageing, according to research. A study of more than 1,700 people looked at consumption of polyphenols \u2014 natural, antioxidant-rich compounds found in plants. It found that people who ate the most polyphenols had a 52% lower risk of short telomeres, which are the ends or caps of DNA strands.<\/p>\n<\/div>\n They protect crucial genetic information from being lost or damaged during cell division, similar to the plastic tips on shoelaces. Shorter telomeres increase the risk of cell death and unhealthy ageing.<\/p>\n<\/div>\n Read more:<\/strong> Eating this common food five times a week \u2018could cut Alzheimer\u2019s risk by 27%\u2019 <\/a><\/p>\n<\/div>\n Study leader Isabella Kury Guzm\u00e1n, from the University of Navarra in Spain, said: \u201cOur findings point to a broader message: a diet rich in polyphenols, including foods like fruits and coffee, may be one piece of the puzzle in supporting healthier cellular ageing.<\/p>\n<\/div>\n “This is not about one \u2018anti-ageing\u2019 food, but about the cumulative effect of everyday dietary choices over time.\u201d Foods rich in polyphenols include berries, cocoa, red wine, nuts, olives, tea, coffee and soy.<\/p>\n<\/div>\n The research found that people who drank a moderate amount of coffee (up to 1 cup per day) had a 26% lower risk of short telomeres than those who never drank coffee.<\/p>\n<\/div>\n People who consumed the most fruit had a 29% lower risk compared to those who ate the least fruit. The findings will be presented at the European Congress on Obesity in Istanbul, Turkey<\/a>, this week.<\/p>\n<\/div>\n Commenting on the findings, Professor Ana Rodriguez-Mateos, an expert in human nutrition at King\u2019s College London, said polyphenols had been linked to a lower risk of age-related diseases, including heart disease and cognitive decline.<\/p>\n<\/div>\n Berries are a good source of antioxidant-rich polyphenols (Image: Getty)<\/span><\/span><\/div>\n She added: \u201cClinical studies show that consumption of these compounds can lower blood pressure and support blood vessel and brain function as we age.<\/p>\n<\/div>\n \u201cThis study adds to growing evidence that diets rich in polyphenols may support healthier ageing.\u201d<\/p>\n<\/div>\n However, Professor Gunter Kuhnle, an expert in nutrition at the University of Reading, warned that accurately measuring polyphenol intake was difficult.<\/p>\n<\/div>\n He said: \u201cBecause plant-based foods are the main source of polyphenols, it is very difficult to distinguish between whether that healthier ageing is due specifically to the polyphenols or the fact of eating a healthy diet rich in fruits and vegetables.”<\/p>\n<\/div>\n Sasha Watkins, registered dietitian and head of health at Mindful Chef, said people who want to increase their polyphenol intake could eat a handful of berries with breakfast, introduce a wider mix of herbs and spices when cooking, or have an extra portion of vegetables.<\/p>\n<\/div>\n![\"Cheerful](\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/11\/1200x712\/secondary\/cheerful-senior-woman-savors-a-healthy-meal-in-her-bright-modern-kitchen-embracing-a-6913001.jpg?r=1778510879245\" "\\"Cheerful")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/p>\n![\"Blackberries](\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/11\/1200x712\/secondary\/blackberries-in-boys-hands-6913014.jpg?r=1778510885722\" "\\"Blackberries")
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