10 Foods to Eat More Often If You Want to Live to 100

Blue Zones are areas of the world where people often live for at least 100 years. Researchers often study the eating habits of Blue Zone residents because diet plays an important role in aging. Although different foods can support overall health and longevity, research highlights 10 foods that centenarians often eat.

Beans and legumes are an important part of the Blue Zone diet. They are rich in protein, fiber, vitamins and minerals and support your health in various ways:

• Helps control blood sugar: Beans have a low glycemic index (GI), which means they are not likely to cause a rise in blood sugar (sugar). They cause a controlled rise in blood sugar, providing sustained energy and helping you feel fuller for longer. Diabetes in the elderly is increasingly common and diet is an important element of prevention.
• Support digestive health: Beans contain soluble fiber, which slows digestion and supports beneficial bacteria in your gut. This helps your body absorb more nutrients.
• Promote heart health: Soluble fiber also helps reduce blood cholesterol levels, thereby promoting heart health.
• Prevent certain conditions: Beans are rich in antioxidants and help fight oxidative stress (an imbalance of free radicals without enough antioxidants to neutralize them), which can lead to inflammation and various chronic (long-term) diseases.

Leafy greens (e.g. spinach, kale, Swiss chard) are a Blue Zone staple rich in vitamins and minerals. Research has linked these nutrient-rich vegetables to improve inflammation, immunity and heart health.

Adding leafy greens to a balanced diet, as many centenarians do, can also support cognitive health. Leafy greens contain antioxidants and other brain-protecting compounds, like lutein, folate, and beta-carotene. These compounds help slow the cognitive decline associated with aging.

Eating nuts like pistachios, walnuts and almonds seems to be a common habit among centenarians in the Blue Zones.

Nuts and seeds are full of healthy fats, protein and fiber and are an excellent source of many vitamins and minerals. The nuts have antioxidant and anti-inflammatory properties. Their consumption has been shown to help lower cholesterol and blood pressure while reducing the prevalence of diabetes.

Seeds, like chia seeds and flax seeds, provide many of the same health benefits.

Whole grains have been directly linked to healthy aging. Foods like whole wheat, quinoa and brown rice are excellent sources of complex carbohydrates, rich in fiber and other nutrients.

Include whole grains in your diet can support healthy digestion, blood sugar control and cholesterol levels. Complex carbohydrates also provide sustained energy to help you feel fuller for longerwhich could help you manage your weight.

Making bread from scratch, often from sourdough, is another hallmark of the Blue Zones. Sourdough is the oldest form of sourdough bread and has metabolic health benefits that may promote longevity.

Some blue zones are found in the Mediterranean. So it’s no surprise that olive oil, popular in the Mediterranean diet, is linked to longevity.

Olive oil is rich in monounsaturated fatty acids, which are associated with many markers of heart health. Add olive oil to a balanced diet can lower cholesterol levels and help fight free radicals associated with cardiovascular diseases.

Olive oil is also known for antioxidant and anti-inflammatory properties that can promote healthy aging. Research has shown that olive oil may benefit liver, immune system, kidney, digestion, and brain health.

Olive oil can be enjoyed in many ways and people in the Blue Zones often use it to cook and dress their dishes.

Turmeric is a key ingredient for centenarians in some Blue Zones, often included in stews, soups and teas. This can help reduce chronic inflammation, promote healthy digestion and strengthen immune function.

Eat turmeric regularly may also promote brain health and reduce the risk of nerve diseases associated with old age. Research has shown that turmeric can improve working memory and processing speed. This helps maintain brain function, promotes healthy aging and allows for greater independence.

Sweet potatoes are a staple food for centenarians living in the Blue Zones, including those in Okinawa, Japan. Research suggests that purple sweet potatoes, rich in bioactive compounds, possess anti-aging potential and may promote longevity.

Sweet potatoes are a excellent source of carbohydrates and fiber, providing a stable source of energy after eating. Their antioxidants help fight inflammation.

Sweet potatoes can be enjoyed in a variety of ways, including baked or boiled.

Many blue zones are near bodies of water, making seafood easily accessible. Seafood is often eaten in moderation as part of a primarily plant-based diet, providing a nutrient-rich source of protein to support lean muscle tissue and lasting health.

The essential nutrients in seafood can support longevity and overall health. For example, fish rich in omega-3 fatty acids can beneficial for brain health and function, reduces inflammation and promotes heart health.

The latest Dietary Guidelines for Americans recommend that the average healthy adult consume seafood at least twice per week. Less than 20% of Americans follow these recommendations.

Fruits are a major food group for people in blue zones. It provides essential vitamins, fiber and antioxidants that contribute to overall health and vitality.

Although specific health benefits vary between types of fruit, sufficient fruit consumption has been linked to multiple health benefits. Research shows that eating enough fruit daily can improve blood sugar control, weight management and heart health, among other health benefits.

Hot teas are a part of life for many Blue Zone centenarians, providing comfort and health benefits. Green teas contain many bioactive compounds and are often made from local plants.

These drinks have antioxidant, anti-inflammatory, antimicrobial and neuroprotective properties. Research suggests that those who drink herbal teas regularly are less likely to suffer from chronic diseases like certain cancers, diabetes, arthritis and cardiovascular disease.

The Blue Zone diet is mainly plant-based. There’s no calorie counting or macronutrient tracking, and the diet doesn’t eliminate specific foods or food groups. However, there are some considerations.

To eat like a centenarian:

• Focus on whole, unprocessed foods like beans, fiber-rich whole grains, fresh fruits, and vegetables.
• Drink mainly water to hydrate yourself.
• Limit red meat, dairy and added sugar.
• Practice mindful eating. It’s essential to be aware of your hunger cues and stop eating once you feel full. Some people in Okinawa stop eating when they think they are about 80% full.

Centenarians often take a holistic approach to healthy living, which includes:

• Sufficient sleep: Getting 7 to 9 hours of uninterrupted sleep per night can extend life expectancy.
• Physical activity: Regular physical activity can promote overall health and longevity. The latest physical activity guidelines for Americans recommend at least 150 minutes of moderate-intensity activity per week, with two days of strength training.
• Stress management: Managing stress is essential for healthy aging in a world that seems to get busier every day. Stress can affect your overall health and contribute to chronic diseases. Try managing stress through meditation, regular therapy appointments, or time spent in nature.
• Social activity: Maintaining a strong social network can help older adults maintain their quality of life and age healthily.