9 Plant Compounds That Activate Your Longevity Genes

7. Sulforaphane — Turns on Nrf2 and cellular defense systems

Sulforaphane is a sulfur-rich compound most concentrated in broccoli sprouts and young cruciferous greens. It activates Nrf2, a master switch that turns on antioxidant and detoxification genes across many tissues. By boosting these internal defenses, sulforaphane supports resilience to everyday cellular stress and helps maintain tissue function. Eating broccoli sprouts, lightly steamed broccoli, or including cruciferous vegetables in meals are effective, food-first strategies. Because sulforaphane yield depends on how you prepare these vegetables, simple steps—like chopping sprouts just before use—can help. Supplements that concentrate sulforaphane exist, but starting with food keeps intake balanced and aligns with a realistic, sustainable approach to healthy aging.

8. Pterostilbene — A resveratrol-like compound with improved absorption

Pterostilbene is structurally similar to resveratrol and appears naturally in blueberries and a few other berries. Preliminary research suggests it taps some of the same SIRT1-related pathways that resveratrol does, with possibly better oral bioavailability. That makes it an attractive target for both food and supplement research. Including a variety of berries—fresh or frozen—helps you benefit from pterostilbene alongside fiber, vitamins, and other antioxidants. While supplements are available, their long-term effects deserve careful consideration. Eating berries regularly fits easily into daily routines and offers a tasty, low-pressure way to support longevity-related pathways.