"Malta’s Super Fruits: Slow Ageing with Plant-Based Power"

The Common Fruits That Could Slow Down the Ageing Process

When it comes to dietary advice, we’re often told to eat less. On the rare occasion we’re encouraged to eat more of something, the spotlight tends to shine on protein or fibre. But there’s another naturally occurring dietary compound that deserves your attention – polyphenols. Found in foods like berries, green tea, coffee, and even dark chocolate, polyphenols are gaining recognition for their potential to slow down the biological processes of ageing. In simple terms, they could help you age more gracefully while staying healthier.

“Polyphenols are a large family of plant compounds,” explains Dr. Karan Rajan, a medical doctor and author of This Book May Save Your Life. “These include flavonoids like EGCG in green tea, phenolic acids such as chlorogenic acid in coffee, and many others. They act as antioxidants with anti-inflammatory properties.”

A review published in Ageing Research Reviews in 2025 highlighted that polyphenols might promote longevity by targeting the hallmarks of ageing. The research drew inspiration from “blue zones,” five regions in the world where people are known to live significantly longer, healthier lives. These zones include Sardinia in Italy, Okinawa in Japan, Ikaria in Greece, Nicoya in Costa Rica, and Loma Linda in California.

But could adding a few more cups of green tea or bowls of berries to your diet really increase your lifespan? While the evidence is compelling, the answer is more nuanced. Let’s dive into the science and explore how you can incorporate these age-defying foods into a healthy Mediterranean-inspired lifestyle, perfect for Malta’s vibrant food culture.

What Are Polyphenols and Why Do They Matter?

Polyphenols are natural compounds found in plant-based foods. They’re often responsible for the vibrant colours of fruits, vegetables, herbs, and spices. Dr. Rajan categorizes them into several types:

Flavonoids: Found in tea, berries, onions, and soya.
Phenolic acids: Present in coffee, whole grains, and grapes.
Proanthocyanidins: Abundant in fruits like apples and grapes, as well as dark chocolate.
Lignans: Found in seeds like flaxseeds and sesame seeds.
Stilbenes: Best known for resveratrol in red grapes and wine.
Special cases: Unique compounds like curcumin in turmeric.

The Science of Polyphenols and Longevity

The longevity associated with blue zones has been linked to polyphenol-rich diets. Residents of these regions naturally consume up to 30% more polyphenols than the average diet. However, longevity isn’t solely about diet; lifestyle factors like regular physical activity, close-knit community ties, and low levels of smoking also play significant roles.

In Malta, where a Mediterranean diet is already part of the cultural fabric, the parallels to blue zone eating habits are striking. Traditional Maltese staples like olive oil, nuts, and fresh herbs are rich in polyphenols. By incorporating more of these foods into your meals, you could emulate many of the health benefits observed in blue zones.

The Benefits of Polyphenols

Polyphenols boast an impressive range of health benefits:

Cardiovascular Health: They improve blood vessel function, lower blood pressure, and protect arteries.
Anti-Inflammatory Effects: Polyphenols reduce inflammation, which is linked to many chronic diseases.
Gut Health: Acting as prebiotics, polyphenols feed good bacteria in your gut, which in turn supports immunity and overall health.
Brain Health: Certain polyphenols cross into the brain, potentially protecting neurons and slowing cognitive decline.
Blood Sugar Regulation: They enhance how your body processes sugar, supporting energy balance and diabetes prevention.

According to Dr. Richard Allison, a nutritionist, polyphenols may also slow down the cellular processes associated with ageing, helping you stay healthier for longer.

Polyphenol-Rich Foods to Enjoy in Malta

Malta’s culinary scene is brimming with opportunities to enjoy polyphenol-rich foods. Here are some excellent sources and how to incorporate them into your diet:

Berries: Think strawberries, blueberries, and blackberries. Add them to your breakfast or enjoy them as a snack.
Dark Chocolate: Opt for 70% cocoa or higher. Pair a small square with your post-dinner espresso for a luxurious treat.
Green Tea and Coffee: Begin your day with a cup of green tea or a shot of strong, black Maltese coffee.
Grapes and Red Wine: While wine has its benefits, fresh grapes are the healthier choice.
Turmeric: Use this golden spice in soups or stews. Pair it with black pepper to boost absorption.
Olive Oil: A staple in Maltese kitchens, drizzle extra virgin olive oil over salads or use it for cooking.
Herbs and Spices: Fresh basil, parsley, and thyme are rich in polyphenols. Add them liberally to your meals.
Nuts: Snack on almonds or walnuts. Combine them with dried figs for a quintessentially Mediterranean nibble.
Legumes and Whole Grains: Include lentils, chickpeas, and whole grains like ħobż tal-Malti (Maltese bread) in your meals.

How Much Is Enough?

While there’s no official recommended daily amount of polyphenols, experts suggest aiming for 500-1,000mg per day. This could be achieved through a diet rich in fruit, vegetables, tea, coffee, and dark chocolate. For example, a cup of berries, two cups of green tea, and a handful of nuts could meet this benchmark.

Dr. Rajan advises focusing on dietary patterns rather than specific quantities. “Small daily choices, like opting for black coffee, snacking on dark chocolate, and having olive oil with meals, will add up over time,” he says.

Tips for a Polyphenol-Rich Diet in Malta

Start Your Day Right: Begin with a cup of coffee or green tea and a bowl of fresh Maltese strawberries.
Snack Smart: Replace crisps with a handful of nuts or a piece of fruit.
Cook Mediterranean: Use olive oil, legumes, and herbs to create dishes like bigilla (broad bean dip) or kusksu (vegetable soup).
Elevate Your Salad Game: Make a dressing with olive oil, pomegranate molasses, and lemon juice.
Choose Whole Foods: Incorporate whole grains like quinoa or barley into your meals.
Experiment with Fermented Foods: Add a side of pickled vegetables or yogurt for added gut health benefits.

Longevity on a Plate

In Malta, where the Mediterranean diet is already a way of life, incorporating more polyphenol-rich foods into your routine is both achievable and delicious. From enjoying a cup of coffee at a Valletta café to preparing a hearty vegetable stew at home, small changes can make a big difference.

While polyphenols alone won’t guarantee you a longer life, they’re a key piece of the puzzle. Combined with regular exercise, strong social connections, and a balanced lifestyle, they can help you live not just longer, but better. So, why not start today? Your body (and taste buds) will thank you.