Living a long and healthy life is a goal many strive for, and centenarians—those who live to be 100 years or older—may offer valuable insights on achieving it.
Their dietary habits have garnered interest, particularly with the release of Live to 100: Secrets of the Blue Zones on Netflix, which explored the lifestyles of centenarians across the globe. Areas with high concentrations of these individuals, known as Blue Zones, include places like Okinawa, Japan, and Sardinia, Italy, where living past a century is more common.
Experts who study centenarians have noted that their longevity is linked to various lifestyle choices, including a balanced diet, regular physical activity, a strong sense of community, and a positive outlook on life. One key aspect of their diet is the inclusion of certain foods that are believed to contribute to their extended lifespan. Here are eight foods frequently consumed by centenarians that could help you live to 100.
1. Legumes
Legumes such as beans, lentils, and peas are staples in the diets of centenarians. Rich in fiber and plant-based protein, they help regulate cholesterol and blood sugar levels, reducing the risk of chronic diseases like heart disease and cancer.
2. Olive Oil
A common ingredient in the kitchens of those who live to 100, olive oil is high in healthy unsaturated fats. It also contains vitamins E and K and antioxidants that lower inflammation and support heart health.
3. Nuts and Seeds
Nuts and seeds are packed with essential nutrients, including vitamins, minerals, and unsaturated fats. Their antioxidant properties contribute to reduced inflammation and a lower risk of heart disease, making them a dietary favorite among centenarians.
4. Tea
Tea, whether green, black, or herbal, is a beverage of choice in Blue Zones. Rich in antioxidants, tea supports immune function, heart health, and cognitive function, all of which are crucial for longevity.
5. Seafood
Centenarians often favor seafood, especially in coastal Blue Zones. Fish and other lean seafood are excellent sources of omega-3 fatty acids, which promote heart and brain health while reducing inflammation.
6. Whole Wheat Sourdough Bread
Whole wheat sourdough bread is a common food among centenarians, offering the benefits of whole grains, such as fiber and B vitamins. Sourdough’s fermentation process also aids digestion and blood sugar management, contributing to overall health.
7. Sweet Potatoes
In Okinawa, Japan, purple sweet potatoes are a dietary staple among centenarians. However, any variety of sweet potatoes provides similar benefits, including high fiber content and essential vitamins that support heart, immune, and metabolic health.
8. Turmeric
This vibrant spice is renowned for its anti-inflammatory properties, thanks to compounds like curcumin. Turmeric is a common ingredient in the diets of centenarians, helping to protect brain health and reduce overall inflammation.
Incorporating these foods into your diet, along with adopting other healthy habits observed in Blue Zones, could be a step toward a longer, healthier life.
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