These 5 Foods Can Help You Live to 100 Years Old

According to SAEDNEWS, is the secret to living to 100 years old really related to simple habits like eating legumes, napping to reduce stress, and walking?

What are Blue Zones?

Blue Zones are regions around the world where people live longer and healthier lives than the global average. These places include Ikaria, Greece; Loma Linda, California; Nicoya, Costa Rica; Okinawa, Japan; and Sardinia, Italy. Dan Buettner, a successful author and journalist for The New York Times, decided to investigate what people in these regions do differently that could help others live longer.

Can Lifestyle Habits in Blue Zones Help Us Live Longer?

Could mimicking the lifestyle habits of people in these Blue Zones really help us live longer? Are there specific foods that contribute to longevity? Diet can impact key aging mechanisms such as inflammation, cellular repair, and insulin sensitivity. Dr. Darshan Shah explains that all of these play a crucial role in determining lifespan.

Dr. Shah says that choosing nutrient-rich vegetables, fiber-rich foods, healthy fats, and protein sources like legumes, lean meats, and fish can create a strong foundation for your body's cells to function optimally. He states, "This in turn minimizes the risk of chronic diseases such as heart disease, diabetes, and cancers that often shorten life spans. Therefore, yes, what you eat can contribute to a long and vibrant life."

What Does Eating for Longevity Look Like?

Health experts suggest that while no single food can extend your life, certain dietary patterns can promote longevity. Dr. Shah's best advice is to consume a diet rich in whole and unprocessed foods. Visualizing foods on a spectrum can help: on one end, you have nutrient-dense and anti-inflammatory foods (like vegetables, berries, high-quality olive oil, fatty fish, nuts, seeds, and legumes), and on the other end, you have highly processed, sugar-laden, and inflammatory foods. Dr. Shah recommends choosing foods from the nutrient-dense end of the spectrum as much as possible.

Lessons from Blue Zone Diets

People living in Blue Zones tend to follow a diet very similar to a plant-based diet. You can start by adding more plant-based foods to your meals, such as fruits, vegetables, whole grains, and legumes. Gradually increase the number of meatless meals per week, starting with meatless weekends, and eventually replace animal proteins with plant-based proteins like tofu, beans, lentils, and chickpeas. To mimic the eating habits of those in Blue Zones, focus on whole and minimally processed foods. Opt for simple items like oats, beans, nuts, and rice, and avoid processed and packaged foods with long ingredient lists.

What Can We Learn from Blue Zone Diets?

The oldest living people who have reached old age with a healthy mind and body haven't done so by following the latest diet or weight loss supplement. Instead, they made healthy lifestyle choices and adhered to these dietary habits, resulting in longer and healthier lives with a lower risk of chronic diseases. People in Blue Zones also tend to live in environments that constantly encourage movement without thinking, such as gardening, cycling, or walking to friends' homes.

In recent years, there has been criticism of the Blue Zones concept, including a scholarly article pointing out errors and fraud in record-keeping that could lead to false claims about people living to 100 years or more in some regions. Dr. Shah acknowledges that skepticism about Blue Zones often focuses on the accuracy of demographic data or genetic factors. However, he believes the lessons these regions can teach us are generally beneficial.

Specific Foods for Longevity

People living in Blue Zones tend to consume complex carbohydrates found in beans, sweet potatoes, and whole grains. These carbohydrates, which are higher in fiber, are healthier than refined sugars and processed carbohydrates found in chips and snacks, as they take longer to digest and provide more sustained energy. Here are some foods recommended by doctors to increase longevity, along with their importance:

• Leafy Greens, Whole Grains, and Legumes: These nutrient-rich foods are packed with essential vitamins, minerals, and antioxidants that help combat inflammation and promote cellular health.

• Berries: High in antioxidants, berries protect the body from oxidative stress linked to aging and chronic diseases.

• Legumes and Whole Grains: These provide complex carbohydrates and fiber, which are vital for gut health and metabolic function.

• Nuts and Seeds: They offer healthy fats, protein, and essential micronutrients that support heart health.

• Fermented Foods: Foods like yogurt, kimchi, and sauerkraut provide probiotics that support a healthy gut microbiome, which is essential for overall health.