The Secret of Healthy Nutrition Intake to Help Slow Down Early Aging

Illustration of protein food (Photo: Freepik/yuliyafurman)

JAKARTA - As life expectancy increases, living longer and healthier is increasingly possible. In addition to genetics and lifestyle, nutrition affects biological aging, the process of cell damage and body systems over time.

Many people are looking for superfoods, which are groups of foods rich in nutrients and support the health of the body. Rachele Pojednic, Ph.D., Ed.M, FACSM, Director of Education at Stanford Lifestyle Medicine, said research shows that there is no one food that can magically prolong life.

"The strongest evidence actually shows an overall eating pattern, not specific foods. A diet rich in minimally processed foods, adequate protein, high-fiber vegetables, and unsaturated fats is always associated with longevity," said Pojednic, quoted from the Eating Well page on Sunday, March 22, 2026.

Proteins are especially important for healthy aging because they help maintain muscle mass, the immune system, and cognitive function.

Researchers assess the aging process through mortality rates, disease incidence, or specific biomarkers, such as inflammation, insulin sensitivity, lipid profiles, and epigenetic clocks.

"Muscle mass, strength, and cardiometabolic health are also considered important indicators," said Pojednic.

Here are some of the benefits of protein in helping slow down aging.

1. Maintain Muscle Mass

Proteins are essential for maintaining muscle, balance, coordination, bone density, and metabolism. Protein deficiency and physical inactivity accelerate age-related muscle loss, increasing the risk of frailty and sarcopenia.

2. Supports the Body's Immune System

Proteins provide amino acids for antibodies and cytokines.

"Protein plays a role in helping to repair cells, supporting the immune system, and preventing muscle loss that accelerates aging," said nutritionist, Devon Golem, Ph.D., RD, LDN.

3. Good for the Brain

Adequate protein intake is associated with a lower risk of cognitive decline. Golem recommends 1.0-1.2 grams of protein per kilogram of body weight every day to support muscle protein synthesis, metabolism, and the body's ability to stay in top condition.

4. Contains Other Nutrients

High-quality proteins, such as fish containing omega-3, while plant-based and dairy products provide fiber, vitamins, and minerals that support longevity.

"Protein plays a role in slowing down aging, but the quality of protein is very important," says Lindsey Schoenfeld, M.S., RDN.

Food Source of Protein

- Fish: Salmon, mackerel, sardines (high omega-3)

- Poultry & Red Meat: Chicken, turkey, beef, pork, lamb (choose low fat)

- Nuts & Legumes: Source of protein and fiber

- Nuts & Seeds: Hemp, chia, flax (omega-3)

- Dairy products: Milk, yogurt, cheese (protein, calcium, probiotics)

Other Important Nutrients to Consume

Overall dietary patterns are more important than nutrition. Nutrition that supports metabolism and reduces age-related inflammation is:

- Omega-3: Protects telomeres, brain & heart function

- Vitamin D: Supports body health & slows telomere shortening

- Fiber: Maintain digestion, intestinal health, and lower heart disease risk

- Probiotics: Good bacteria from kefir, kombucha, natto, kimchi support immunity and longevity