Scientists reviewed 76 studies about how foods we eat might change the way our genes work, especially as we age. They found that certain foods and plant compounds—like green tea, turmeric, and broccoli—may slow down enzymes that control gene activity. These findings suggest that eating the right foods could help us stay healthier longer and prevent age-related diseases. However, most studies were done in labs with cells and animals, not yet with large groups of people, so we need more research before making big health claims.

The Quick Take

  • What they studied: Whether certain foods and plant compounds can change how enzymes control our genes, and if this might help us age more healthily
  • Who participated: This review looked at 76 scientific studies. Most were laboratory experiments using cells or animals, not human volunteers. The studies tested compounds from foods like green tea, turmeric, ginger, broccoli, soy, grapes, and leafy greens
  • Key finding: About 90% of the studies showed that food compounds could slow down the enzymes (called DNMTs) that control gene activity. The effect usually depended on how much of the compound was used and how long it was applied
  • What it means for you: Eating more of these plant-rich foods might help your body stay younger at the cellular level. However, this is still early-stage research mostly done in labs, so you shouldn’t expect dramatic anti-aging effects yet. Keep eating a healthy diet with lots of colorful plants, but don’t rely on any single food as a cure

The Research Details

This was a systematic review, which means scientists searched through thousands of published studies and carefully selected 76 that met strict quality standards. They looked for studies that tested how food compounds affect special enzymes called DNMTs (DNA methyltransferases) that control which genes are turned on or off in our cells.

The researchers searched a major medical database (PubMed) through May 2025 and looked at three types of studies: laboratory experiments with cells, experiments with animals, and tests using human tissue samples outside the body. They focused on six main compounds found in foods: EGCG from green tea, curcumin from turmeric, genistein from soy, resveratrol from grapes, sulforaphane from broccoli, and folate from leafy greens.

The review was registered in advance (like a promise to be transparent) and followed strict scientific guidelines to make sure the results would be trustworthy and not biased.

Understanding how foods affect our genes at the molecular level is important because it could explain why eating healthy foods helps us live longer and healthier lives. This research approach—looking at many studies together—helps scientists see patterns and understand what’s most promising for future human studies. By focusing on how foods change gene activity rather than just looking at health outcomes, researchers can understand the ‘why’ behind nutrition’s benefits.

This review is strong because it searched thoroughly, used clear rules for which studies to include, and looked at many studies (76 total). However, most studies were done in labs with cells or animals, not with real people. The studies also used different methods and doses, making it hard to compare them directly. The review authors were honest about these limitations and called for more human studies before making strong health claims.

What the Results Show

The main finding was that nearly 90% of the studies showed food compounds could reduce the activity of DNMT enzymes. These enzymes control which genes are active or inactive in our cells—a process called ‘gene expression.’ When DNMTs are overactive, it can contribute to aging and diseases like cancer and heart disease.

The most effective compounds were EGCG (from green tea), curcumin (from turmeric), and sulforaphane (from broccoli). The effect usually depended on two things: how much of the compound was used and how long cells were exposed to it. In other words, more wasn’t always better, and timing mattered.

About 21% of studies identified the minimum amount needed to see an effect, which is useful information for future research. Several studies also found that combining different compounds together worked better than using just one—like how a healthy diet includes many different foods rather than relying on one superfood.

Another interesting finding was that our gut bacteria may play a role in how these food compounds affect our genes. This suggests that the health benefits of these foods depend partly on having a healthy gut microbiome.

The review highlighted that DNA methylation age (a way to measure biological aging at the cellular level) is becoming a useful tool for measuring whether these foods actually slow aging. This could be important for future studies that test whether eating these foods actually makes people biologically younger. The researchers also noted that the gut microbiota—the trillions of bacteria in our digestive system—appears to be a key player in how food compounds change our genes, suggesting that overall gut health matters for these benefits.

This review builds on earlier research showing that diet affects aging and disease risk. It goes deeper by explaining one of the mechanisms—how foods change gene activity through DNA methylation. Previous studies showed that certain foods are healthy; this research helps explain why at the molecular level. The findings support the growing field of ’nutritional epigenetics,’ which studies how food affects gene activity without changing the genes themselves.

The biggest limitation is that almost all studies were done in laboratories with cells or in animals, not in people. What works in a test tube or in mice doesn’t always work the same way in humans. The studies also used very different methods, doses, and timeframes, making it hard to compare results directly. Most studies tested isolated compounds (like pure curcumin) rather than whole foods, and we don’t know if eating turmeric has the same effect as taking curcumin supplements. Finally, we don’t know the long-term safety or whether these effects last over months or years in real people.

The Bottom Line

Based on this research, eating more plant-rich foods—especially green tea, turmeric, broccoli, soy products, grapes, and leafy greens—appears to be beneficial for healthy aging (moderate confidence level). These foods are already recommended for general health, so this research adds another reason to eat them. However, don’t expect these foods to work like medicine or dramatically reverse aging. They’re best thought of as part of an overall healthy lifestyle that includes exercise, sleep, and stress management (low to moderate confidence for specific anti-aging claims until human studies are done).

Anyone interested in healthy aging and disease prevention should know about this research. It’s especially relevant for people concerned about cancer, heart disease, or age-related conditions. However, if you’re taking medications or have a medical condition, talk to your doctor before making big dietary changes or taking supplements. This research is not yet ready to guide personalized medical treatment, though it may be in the future.

If you start eating more of these foods, you probably won’t notice dramatic changes quickly. Gene activity changes happen at the cellular level, which takes time to add up to noticeable health benefits. Most research suggests that dietary changes take weeks to months to show measurable effects on health markers, and years to show effects on aging and disease risk. Be patient and think of this as a long-term investment in your health.

Want to Apply This Research?

  • Track weekly servings of ‘gene-healthy’ foods: green tea cups, turmeric-containing meals, broccoli servings, soy products, grapes, and leafy green portions. Aim for at least 2-3 servings per week of each category and monitor if you notice improvements in energy, digestion, or how you feel overall after 8-12 weeks
  • Add one ‘gene-healthy’ food to your weekly meal plan. For example: brew green tea as a daily beverage, add turmeric to soups or rice, include broccoli in stir-fries, eat grapes as snacks, add spinach to smoothies, or include tofu in meals. Start with one food and gradually add others rather than trying to change everything at once
  • Create a simple weekly checklist of these foods consumed. After 12 weeks, note any changes in energy levels, digestion, skin appearance, or how you feel. While you won’t see cellular changes, these subjective measures can help you stay motivated. Consider annual health checkups that measure biological age markers if your doctor offers them

This review summarizes laboratory and animal research about how food compounds might affect gene activity. These findings are promising but not yet proven in large human studies. Do not use this information to diagnose, treat, or prevent any disease. Food and plant compounds are not replacements for medical treatment. If you have a health condition, take medications, or are pregnant or breastfeeding, consult your healthcare provider before making significant dietary changes or taking supplements. The effects described in this research are based on laboratory studies and may not occur the same way in people. More human research is needed before these findings can guide medical care.