Blue Zones
If you’ve never heard of Blue Zones, then you’ll be surprised to learn that there are regions in the world where it’s quite common to live to be over 100 years old. While this is quite an accomplishment, denizens of the Blue Zones credit their long life to the unique foods that make up their diet. Here are 20 recommended foods that might just help you live to be over 100 too.
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1. Beans
Not just any beans either, but fiber-rich legumes. Having at least half a cup daily not only provides you with the protein you need but also fills you up. For many centenarians, people who live to be 100 or older, beans are a pantry staple.
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2. Seaweed
A stellar recommendation from the centenarians in Okinawa, Japan, seaweed comes in many versatile and delicious forms. Throw it in some soup or have it as a crispy snack. Either way, this iodine-rich veggie promotes immunity and gut health.
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3. Green Tea
When it comes to drinks, most centenarians swear by water. However, if you want to spice things up, green tea is a reliable option. It suppresses appetite while improving digestion and mental awareness. Not only does this help you live longer, but it also makes you more productive in your day-to-day.
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4. Semolina
Semolina flour is used in many centenarian communities to bolster heart health, manage weight, and promote immunity. A solid alternative to overtly processed flours, semolina offers a healthy choice for all your baking needs. The unique flavor and semolina-exclusive dishes also make it an exciting option.
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5. Sweet Potato
The mighty potato has been a consistent source of potassium throughout history, often saving those prone to scurvy in the olden days. However, it’s better to choose sweet potato instead. Not only are they far richer in necessary vitamins, but they won’t spike your sugar the way regular potatoes do.
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6. Nuts
Multiple centenarians turn to nuts for their snacking needs. Not only do they pack in the protein your body needs, but they’re also a heart-healthy snack that will keep you kicking longer than most.
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7. Avocados
Hipsters aren’t the only ones who appreciate avocados. One of the healthiest sources of fat, avocados also carry critical vitamins and promote red blood cell production. This makes your body stronger and keeps it that way for decades to come.
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8. Goat's Milk
One thing to note is that most centenarians limit their dairy intake. They save eggs for an occasional weekly indulgence and prefer goat’s milk to cow’s milk. Much thicker and healthier than the cow alternative, goat’s milk is the best source of dairy.
9. Papaya
While most fruits offer a healthy way to indulge in some sweetness, papayas take the crown for their numerous benefits. With links to preventing cancer, papayas also provide the nutrients your body needs for healthy digestion and reduced inflammation.
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10. Salmon
When it comes to protein, centenarians avoid meats in general. However, they are known to be fans of seafood, and salmon is a great fish to go for. Salmon has been tied to decreasing the chances of certain diseases and is perfect for blood pressure maintenance.
11. Shitake Mushrooms
There is something special about shiitake mushrooms that connects them to the diets of those who live to be over 100. They contain beta-glucans and lentinans, making them perfect for strengthening immune systems.
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12. Sourdough
Cutting out carbs is another centenarian habit worth adopting. However, when it comes to bread, only choose whole grains or sourdough derived from live cultures. This way you can continue to enjoy toast without the consequences of sugary white bread.
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13. Squash
Regarded as a superfood by people across the world, centenarians are known to incorporate all sorts of squashes into their diets. Winter and summer squashes specifically are favorites in the Nicoya Peninsula, known for its long-lived populations.
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14. Turmeric
Turmeric is a spice derived from a member of the ginger family. Adored for its deep yellow flavor, turmeric enhances many dishes with specialized phytonutrients critical in preventing heart disease and cancer.
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15. Tofu
Since most centenarians avoid red meats, tofu is a preferred alternative for all your protein needs. It’s super versatile and can be added to salads, stir-fries, and curries to elevate any dish. Plus, it’ll help you hit that sweet 100 marker.
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16. Bell Peppers
Most vegetables are safe and healthy choices that add a great bit of fiber and bite to any one pot. However, when picking between vegetables, consider bell peppers. They reduce the likelihood of several diseases and prevent anemia.
17. Olive Oil
In Greece, there are many regions where living to 100 is likelier than not. A lot of this success is owed to olive oil, which is one of the healthiest forms of fats you can use. It also acts as an antioxidant and is recognized as a good source of cholesterol.
18. Tempeh
If tofu isn’t your jam, tempeh is another plant-based protein that centenarians swear by. It lowers cholesterol, improves gut health, and has all the anti-aging effects you want to prioritize.
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19. Brown Rice
Rice, like most carbs, is best in moderation. However, you can do your body a favor and switch to brown rice. Just as tasty as the white alternative, brown rice improves sugar levels and is known to reduce weight.
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20. Tomatoes
Another great vegetable centenarians across the world employ in their cooking is tomatoes. The best part is its versatility. You can use tomatoes to make sauce, toss them in a salad, or even make soup.
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