Veteran actor and dancer Jaaved Jaaferi, at 62, is turning heads with his youthful energy and radiant skin. In a recent interview, he credited his disciplined daily diet and clean lifestyle as the cornerstone of his 'age-reversing' routine. His revelations have sparked a conversation about the nutritional needs for healthy ageing.
Decoding Jaaferi's Daily Discipline
Jaaferi's day begins with a litre of hot water, a practice often linked to aiding digestion. His breakfast is a substantial affair, featuring a mix of fruits like papaya, apple, avocado, and banana. This is followed by a protein-packed meal of four eggs accompanied by nuts, blueberries, and occasionally a nachni (ragi) roti. Lunch typically involves a salad, while dinner is a home-cooked, traditional meal.
"Four eggs plus nuts every morning give him a strong protein base, healthy fats and some B12, which is excellent for maintaining muscle mass and satiety at this age," notes Dr. Sanjana Malhotra, a clinical nutritionist who analysed the plan. The fruit bowl contributes vital vitamin C, potassium, and antioxidants, supporting skin health and immunity.
Expert Verdict: Largely Supportive with Key Caveats
When asked if this pattern supports longevity, Dr. Malhotra called it "largely age-supportive, with a few caveats." She applauds the focus on hydration, whole foods, and high-quality protein. However, she emphasises that for someone like Jaaferi, who has a history of intensive physical activity through dance, the diet requires careful augmentation to preserve muscle and joint health in his 60s.
Ms. Edwina Raj, Head of Clinical Nutrition & Dietetics at Aster CMI Hospital, Bangalore, adds that while eggs provide excellent protein, diversifying protein sources throughout the day is beneficial. She also points out a potential gap in calcium intake. "Calcium-rich foods like curd, milk, ragi, or leafy greens should be taken regularly because the current plan may not give enough," Raj advises.
Building a More Complete Anti-Ageing Plate
Both experts identified specific areas for enhancement to truly meet 'reverse-ageing' goals for skin, bones, heart, and metabolism:
- Omega-3 Fats: The diet lacks a clear source of these crucial fats for heart and brain health. Adding fatty fish (like salmon or mackerel) 2-3 times a week or incorporating flaxseeds or chia seeds is highly recommended.
- Calcium & Vitamin D Duo: For bone strength, consistent intake of calcium (from dairy, ragi, leafy greens) paired with adequate vitamin D from sunlight or supplements is non-negotiable for this age group.
- Gut & Joint Support: Including fermented foods like curd or buttermilk can boost gut health. For joints, the omega-3s from walnuts or fish are vital.
- Vegetable Diversity: Experts suggest ensuring salads and dinners include a wider variety of coloured vegetables for a broader spectrum of antioxidants and fibre.
Dr. Malhotra provides a simple checklist for anyone in their 60s aiming for agility: each main meal should have 20-25g of protein, include a daily calcium source, ensure joint-friendly fats, and maintain hydration.
In conclusion, nutritionists affirm that Jaaved Jaaferi's diet is a strong, disciplined foundation built on home-cooked, minimally processed foods. "With a little more attention to omega-3s, vegetables, and calcium–vitamin D pairing, it can very much support his 'reverse-ageing' goals," Dr. Malhotra states. His routine underscores that a conscious, balanced approach to nutrition is a powerful tool for thriving in the later decades of life.
