These are some of the most popular
foods in places with the highest concentrations of centenarians.
Let's face it: many aspects we eat in the United States should be
improved. Our country's Standard American Diet, high in processed foods, added
sugar, and saturated fats, is linked to plenty of health issues.
Thankfully, there are other areas in the world where we can find
inspiration. The Blue Zones, for example, are five places around the world with
the highest populations of centenarians, and their way of life and daily foods
can teach us a lot.
These regions are Sardinia in Italy, Okinawa in Japan, Ikaria in
Greece, Nicoya in Costa Rica, and Loma Linda in California. While each part
consumes meals that are unique to them and their lifestyle, learning about what
they eat can help us figure out what we can adopt into our own lives to make us
a little bit healthier.
Here are some of the meals that the world's longest-living people
eat regularly.
1. Avocados
One of the five Blue Zones is Loma Linda, California, which is
unique because it is made primarily up of Seventh-Day Adventists.
Along with regular religious practice and a weekly period of quiet
contemplation of 24 hours, members of this community consume a primarily
vegetarian diet rich in healthy foods.
Avocados are a staple in the Loma Linda community, and they offer
a long list of health benefits. Avocados can help decrease cholesterol and
contain 30 per cent more potassium than bananas, according to a National
Geographic article on the world's Blue Zones.
Avocados have also been shown to aid in weight control and reduce
the risk of obesity and type 2 diabetes.
2. Beans
Beans are a staple in most Blue Zones and are high in fibre and
other nutrients that prevent illness. Black-eyed peas, for example, are a
standard part of the daily diet on the Nearby island of Ikaria, and these beans
have been shown to have anti-cancer, heart-healthy, and anti-diabetes
properties.
Black beans are consumed regularly by the Nicoya community in
Costa Rica, frequently with rice and corn tortillas. Black beans are
substantial in fibre and antioxidants and aid in diabetes care, cancer
prevention, and heart preventative medicine.
3. Garlic
Garlic is consumed regularly in Okinawa, Japan. Garlic is one of
"nature's most powerful medicines," according to National Geographic,
and has been linked to lowering the risk of various diseases that often occur
as age increases.
According to Antioxidants, garlic contains antioxidant and
anti-inflammatory effects and is proven to help against some cancers, diabetes,
and cardiovascular diseases.
4. Potatoes
White potatoes are a staple in Ikaria, Greece, and purple sweet
potatoes (known as IMO) are consumed regularly in Okinawa, Japan.
Purple sweet potatoes contain anthocyanins, a phytochemical that
has been linked to preventing disease. Vitamins A, B6, C, potassium, and fibre
are also plentiful in sweet potatoes.
While some people believe that white potatoes are unhealthy due to
their high carbohydrate content, they help the Ikarians manage and avoid
diabetes and keep their blood pressure in check.
5. Olive oil
Olive oil is a favourite of the Ikarians, who use it daily.
According to a paper published in Nutrients, extra virgin olive oil has a long
list of proven health benefits, which explains why many individuals in the
Mediterranean, where EVOO is frequently used, are among the world's healthiest.
Olive oil, for example, has been shown to aid weight loss, lower
blood pressure, reduce the incidence of some cancers, and contribute to overall
health due to its anti-inflammatory properties.
6. Salmon
Salmon and other fatty fish are famous among Loma Linda
Adventists, even those who follow a plant-based diet.
Salmon is vital in omega-3 fatty acids, which have been linked to
improved heart health and a reduced risk of cardiovascular disease, as well as
a reduction in chronic inflammation.
7. Sourdough bread
Sardinia, Italy, is another Blue Zone, with people eating goat's
milk, flatbread, chickpeas, and sourdough bread.
Whole wheat and live lactobacilli are used in their sourdough
bread. According to a National Geographic article, the Sardinian process of
baking sourdough aids in the transformation of sugar and glucose to lactic
acid. Because this technique decreases the glycemic index, you'll feel fuller
for longer, and your blood sugar won't increase.
8. Tomatoes
Sardinians are also big fans of tomatoes, and they use them in
many of their meals. Tomatoes contain lycopene, an antioxidant with
anti-inflammatory qualities that can help lower blood pressure, reduce the risk
of metabolic syndrome and stroke, and enhance heart health.
Cherry tomatoes, in particular, have higher quantities of beta
carotene, which has been shown in studies to help reduce the chance of prostate
cancer tumour development.
9. Wine
This could be the most exciting news you've received all day. Yes,
as part of their healthy diet, many Blue Zone regions consume daily glasses of
red wine.
According to the official website of the Blue Zones, many people
in these areas consume two glasses of wine every day, with Sardinians favoring a red wine called Cannonau.
Because of its antioxidant and polyphenol content, certain
research studies have concluded that red wine can be helpful to your heart
health.
Of course, like with any alcohol, moderation is vital, and you should always consult a doctor if you have any worries.