In recent years, a growing body of research highlights the profound impact of diet on health, particularly concerning hypertension, heart, and kidney health. A recent study published in the American Journal of Medicine assessed the role of low-acid diets in protecting against kidney and cardiovascular disorders among primary hypertension patients.

The study has revealed compelling evidence that low-acid diets, rich in fruits and vegetables, can significantly improve outcomes for individuals with high blood pressure. This revelation comes amidst rising concerns about cardiovascular and renal diseases and highlights a simple yet effective dietary intervention to enhance overall well-being.

What is the Connection Between Diet and Health?

The relationship between diet and health has long been a topic of interest. Fruits and vegetables, known for their nutrient density, have been recognized for their potential to reduce the risk of chronic diseases. Recent studies underscore how a low-acid diet, emphasizing these food groups, plays a crucial role in managing hypertension and supporting heart and kidney health.

Health Benefits of a Low-Acid Diet

Impact on Hypertension

Hypertension, or high blood pressure, is a leading risk factor for cardiovascular diseases and kidney dysfunction. Research reveals that a low-acid diet, characterized by a high intake of fruits and vegetables, can significantly lower blood pressure levels. This dietary approach helps reduce the acid load on the body, thereby decreasing strain on the cardiovascular system. The potassium, magnesium, and fiber found in fruits and vegetables contribute to improved blood vessel function and reduced blood pressure, making them vital for hypertension management.

Improved Heart Health

Heart disease remains a global health crisis, with dietary factors playing a critical role in its prevention and management. According to the research data, incorporating more fruits and vegetables into one's diet can lead to substantial improvements in heart health. These foods are rich in antioxidants, vitamins, and minerals that help combat inflammation and oxidative stress, key contributors to heart disease. The low-acid nature of these foods also helps maintain a balanced pH level in the body, reducing the risk of conditions such as atherosclerosis, which can lead to heart attacks and strokes.

Efficient Kidney Function

The kidneys are essential organs for filtering waste and maintaining fluid balance. High blood pressure and a poor diet can lead to chronic kidney disease. The study highlights how a low-acid diet, high in fruits and vegetables, supports kidney function by reducing the burden on these organs. The high water content and essential nutrients in these foods aid in flushing out toxins and maintaining electrolyte balance. Additionally, the reduction in dietary acid load can prevent kidney stones and other renal complications, offering significant benefits for those at risk of kidney disease.

What are the Dietary Challenges for a vegetable and fruit diet?

Adopting a low-acid diet can be challenging, particularly for those accustomed to higher acid diets. However, the benefits far outweigh the difficulties. To make the transition easier, it is essential to focus on incorporating a variety of fruits and vegetables into daily meals. Leafy greens, berries, bananas, and citrus fruits are excellent choices. Additionally, cooking methods that preserve the nutritional integrity of these foods, such as steaming or grilling, can further enhance their health benefits.

The emerging research on low-acid diets underscores the importance of dietary choices in managing hypertension and supporting heart and kidney health. Adding more fruits and vegetables into our diets, can significantly improve our overall well-being and reduce the risk of chronic diseases. This dietary shift could not only promote better health outcomes but also contributes to a higher quality of life.

We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in.

More than the taste, it also has health benefits. What are those?

Stone Fruit - What Are Those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside.

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US.

What Are The Health Benefits?

Cherries

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat.

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium.

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease.

Peaches

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium.

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer.

Plums

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K.

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals.

Lychee

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6.

Apricots

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium.

Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.

A new study published in BMJ Nutrition Prevention & Health has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential mental health costs of calorie-cutting diets, especially when followed without proper nutritional guidance.

Healthy vs. Unhealthy Diets: What We Know

Traditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.

The Study: Diet Patterns and Depression Scores

Researchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.

About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:

• Calorie-restrictive diets
• Nutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)
• Established diets (such as diabetic diets)
• No specific diet

The majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.

Key Findings: Dieting and Depressive Symptoms

The results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.

Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.

Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.

Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.

All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.

Possible Explanations and Limitations

Researchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.

The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.

While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

In the world full of people who are on their quest to defy aging like Bryan Johnson, we have another on the list, a 41-year-old doctor from London, Dr Mohammed Enayat. While speaking to Business Insider, the doctor, who is also the founder of the Hum2n longevity clinic said that tests which were taken some 18 months back indicated that his biological age was 24.

He has devoted his life to longevity which he says could be achieved through comprehensive routine that includes readily accessible supplements. While there is no universal test that measures one's biological age, Dr Enayat says that he used GlycanAge and TruAge PACE tests. These tests measure the chronic inflammation and then determine one's biological age.

What Works In Anti Aging?

Dr Enayat shared that he had been monitoring his health closely form the last seven years. He is also using wearable technology like an Oura ring, which is a smart ring that is used to track sleep and physical activities. He also recommended using fitness device which can help one monitor the physiological data, which includes heart rate, respiratory rate and resting heart rate, for this, he used a Whoop strap.

He had also been regular with his full body tests which included regular blood, urine, and microbiome tests. What has helped him is also his regular intake of supplements, which he has consistently taken and considers them as his "core".

"While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework," he told to Business Insider.

What Supplements Does The Doctor Use To Reverse His Age?

Dr Enayat shares a list of supplements that he uses in his journey to reverse his biological age. The first one on his list is vitamin B and folate supplement. He shares that he consumes it due to its "methylation gene defect". It causes high, pro-inflammatory homocysteine levels and in order to bring it down, he has to be on a good B complex and a folate supplement.

He also emphasized on the magnesium supplement. He revealed that his natural levels are already below the recommended levels, due to his dietary intake. In order to compensate that, he opts for magnesium bisglycinate, which is a form better known for absorption. "It works really well to bring my levels up," he shares.

Furthermore, magnesium is also beneficial for bone health, blood sugar regulation, and muscle function. They are also found in foods like legumes and leafy greens.

Lastly, he credits his age reversal to omega-3 fatty acid supplements. He reveals that even in this parameter, his natural levels are low.

Omega-3 fatty acids are present in fish and chia seeds. They have been linked with an improved heart health, reduced inflammation, and lower blood pressure.

In fact, in a recent study, published in Nature Aging, which involved 777 participant, it was revealed that daily gram consumption of omega-3 fatty acid was in fact, associated with lower "biological ages".