What are Sirtuins? 10 Sirtuins Foods and Their Benefits on Longevity

Sirtuins are a class of proteins that possess either mono-ADP-ribosyltransferase or deacetylase activity, including deacetylase activity. From in-vitro studies, sirtuins are implicated in influencing our cellular processes like aging, transcription, apoptosis, inflammation, and stress resistance, as well as energy efficiency and alertness during low-calorie situations. As of 2018, there was no clinical evidence we have noticed that sirtuins affect human aging.

Role of sirtuins:

Sirtuins regulate our cellular health. They also play a key role in regulating our body’s cellular homeostasis. Homeostasis involves keeping our cells in balance. However, sirtuins can only function in the presence of NAD+, nicotinamide adenine dinucleotide, a coenzyme found in all living cells.

Types of Sirtuins:

Mammals possess seven sirtuins (SIRT1-7) that occupy different sub cellular compartments: SIRT 1, SIRT6, and SIRT7 are predominantly in the nucleus, SIRT2 in the cytoplasm, and SIRT3, SIRT4, and SIRT5 in the mitochondria.


Sirt food diet involves diet rich in ‘sirtfoods’. It is thought that sirtuins influence our body’s ability to burn fat and boost metabolism, resulting in seven-pound weight loss a week while maintaining muscle. The diet is divided into two phases: the initial phase lasts one week and involves restricting calories to 1000 kcal for three days. The second phase is known as the maintenance phase which lasts 14 days where steady weight loss occurs. Here is the list of ten food items which we found to be rich in sirtuins and which we could effectively incorporate in our diet:

  1. Blackcurrants

We have observed that this berry is particularly rich in a type of antioxidant called anthocyanins, which has been proven to help reduce the risk of heart attacks, stroke, and heart failure as well as helping against diabetes.

  1. Dark Chocolate. 

Dark chocolate contains a considerable amount of sirtuin. Eating dark chocolate has many health benefits such as decreasing the risk of our high blood pressure and heart disease. Also, we should not consume it in extreme, as it contains high fat and sugar content. We should limit the consumption to about three dark chocolate bars, a week.

  1. Green Tea.

Green te contains Vitamin B, folate, magnesium, and other antioxidants. Green tea is alleged to boost weight loss, reduce cholesterol, combat cardiovascular disease, and prevent Alzheimer’s disease. Two to three cups of green tea per day are good for health.

  1. Kale 

Kale is a vegetable with green leaves, in which the central leaves do not form ahead. Kale is rich contains numerous health benefits. It contains polyphenolic flavonoid compounds such as lutein, zeaxanthin, and beta-carotene and vitamins.

  1. Olives

Olives eliminate excess cholesterol in the blood. Olives control blood pressure. Olives are a source of dietary fiber as an alternative to fruits and vegetables. Olives are nutritious and rich in mineral content as sodium, potassium, magnesium, iron, phosphorus, and iodine.

  1. Parsley

Parsley Is the world’s most popular herb, rich in sirtuin protein. Its leaves contain zero cholesterol and fat, but rich in antioxidants, vitamins, minerals, and dietary fiber.

  1. Capers

Capers are the small flower buds of the Capparis shrubs. The buds, when ready to pick, are dark olive green and about the size of a fresh kernel of corn. Capers are one of the plant sources high in flavonoid compounds rutin and quercetin. Rutin strengthens the capillaries and inhibits platelet clump formation in the blood vessels.

  1. Onions

Onion contains chromium, which assists in regulating blood sugar. The polyphenol content of onion is considerably higher than its fellow vegetables. Onion is much more active in its raw state than when cooked. It contains a variety of organic sulfur compounds, contained in volatile oil, that provide the health benefits.

  1. Turmeric

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Turmeric is used for arthritis, heartburn, stomach pain, diarrhea, intestinal gas, liver problems, and gallbladder disorders.

  1. Omega-3 fish oil

Fish oil can be obtained from eating fish. The benefits of fish oil seem to come from omega-3 fatty acids. Fish that are especially rich in beneficial oils include salmon, mullet, bluefish, and sardines.

Sirtuins for extending longevity:

Sirtuins have emerged as key anti-aging genes in organisms. All the sirtuins respond genetically to a variety of environmental factors. Existing evidence strongly supports sirtuin involvement in longevity, age-related diseases, obesity, cardiovascular disease, and neurological function. Sirtuin genes and the proteins they encode have intrigued many researchers who study aging ever since they were linked longevity in yeast.

How does the sirtfood diet work?

So, now that we learned about sirtuin rich foods, let’s see how it works? The Sirt food diet works off the concept that by eating certain things, we can trigger the activation of certain proteins called sirtuins or colloquially dubbed “skinny genes”. By monitoring caloric intake and eating foods that contain a lot of sirtuin proteins in them, this diet aims to have the same effect as exercise and fasting.

Sirtuins are proteins that take care of cellular health. And, the intake of sirtuin rich food enables us to monitor our calory intake and as well as to cut down our weight. Sirt diet is nowadays used as an alternative for exercise and is equally effective. Hence, we could always opt for sirt diet or include sirtuin rich food in our diet that would help us to boost our metabolism and to maintain a healthy body.