These 10 Foods Actually Reverse Cellular Aging, According To Science

It’s possible to actually eat your way to longevity through a biological process called autophagy. The name comes from two Greek words—auto meaning "self" and phagy meaning "to eat." Essentially, autophagy means self-eating. While that might not sound very appealing, it is extremely beneficial. My simple explanation: Autophagy allows your cells to eat away damage, keeping you healthy. But as we get older, it becomes less efficient and damage accumulates. That buildup eventually slows down cell function and in turn can lead to a sluggish metabolism, decreased collagen and elastin production, and other diminished performance.

Eggs contain a compound called sphingolipids that aids in autophagy. Think of a brick wall. Sphingolipids are like mortar, the sticky substance that holds the bricks together. As the wall ages, the mortar can break down, causing the bricks to crumble and the entire structure to lose its strength. But you can keep your mortar strong by eating sphingolipid-rich foods. Doing so will benefit your skin, keeping it fuller, plumper, and smoother.

Rich in autophagy-boosting omega-3s, salmon can help suppress inflammation and stimulate self-eating in some cells. In addition, omega-3s have been shown1 to help improve heart health and serve an important role in protecting your brain cells.

Avocado is one of the best autophagy-promoting foods. This is because it is rich in vitamin E, vitamin K, and a great source of healthy fat. Vitamin E is an antioxidant that protects the body tissue from damage caused by free radicals. Vitamin K is an essential vitamin for health and plays an important role in blood clotting. Without vitamin K, blood would not clot. Some studies suggest that vitamin K also helps maintain strong bones in the elderly. And avocados are virtually the only fruit that contains monounsaturated fat, which is heart healthy and keeps you satiated.

Say cheese! Cheese is something you can smile about eating. It’s rich in spermidine, a natural polyamine found both in plants and in human cells. In humans, levels of spermidine decrease with age, which is important because they directly interact with DNA and turn on genes that regulate autophagy. A recent study3 showed that spermidine can help increase life span and reverse age-related cardiac problems, and it’s also been shown to help with memory.

Legumes are rich in saponins, plant chemicals that possess detergent qualities that foam when shaken in water. They activate autophagy by stimulating your immune system. Studies show they may also help lower your risk for high cholesterol and help you control your blood sugar. This is crucial to autophagy, as the presence of glucose triggers insulin secretion, which turns on genes that suppress autophagy.

Sauerkraut is rich in probiotics, beneficial strains of bacteria found in fermented foods. It can help with digestion by sending cellular signals that initiate autophagy and remove damage from your cells.

I like to ferment my own sauerkraut (for a full lesson on fermentation, check out this beginner's guide). Here is a recipe that you can also find in my book, Glow15: All you need is one cabbage, shredded in a food processor, and 1 tablespoon of sea salt. In a large bowl, mix the cabbage with salt. Use a large wooden spoon to pound the cabbage to release the juices, about 10 minutes. Cabbage should be very wet. Place cabbage in a wide-mouthed jar and press down firmly until the juices rise above the cabbage. The cabbage needs to be submerged in the liquid for proper fermentation to occur. You don’t want to grow mold. Cover tightly and keep at room temperature for three days. Then just transfer to the fridge and eat!