Bas Kast explains which foods help us age slower - How Your Diet Directly Shapes Aging and Longevity, Backed by Science

A new article by science journalist Bas Kast examines how food affects aging, health, and overall nutrition. Instead of offering a single diet plan, the piece highlights that no universal formula exists for perfect nutrition—yet certain foods can either speed up or slow down the aging process.

Kast outlines three key dietary tips to support long-term health. Recent studies show that specific eating habits can influence biological aging in measurable ways.

Over the last five years, research has uncovered clear links between diet and aging. A March 2026 study in *Nature Medicine* found that daily multivitamins slowed epigenetic aging by roughly four months in older adults over two years. Another study from the Karolinska Institute, published in *JAMA Network Open*, revealed that unprocessed meat consumption was tied to slower cognitive decline in people with the APOE4 gene, lowering their dementia risk. Meanwhile, long-term data from *JAMA* showed that regular coffee drinkers had an 18% lower chance of developing dementia over periods of up to 43 years. The findings suggest that personalised nutrition plays a crucial role. Multivitamins help address micronutrient gaps, while coffee's anti-inflammatory properties may support brain health. At the same time, Kast warns that some foods accelerate aging and increase disease risk.

Kast's work underscores that food choices directly impact how we age. While no single diet works for everyone, evidence now points to specific foods that can either protect or harm long-term health. The research highlights the importance of tailored nutrition in slowing biological aging and reducing disease risk.