People who live at 100 eat these 10 foods

Centenarians – people who live to be at least 100 years old – have drawn the attention of researchers from around the world. Many centenarians live in regions now called blue areas, including Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; And Okinawa, Japan.

The researchers studied the eating habits of residents of the blue zone because the diet plays an important role in aging. While different foods can support overall health and longevity, research often highlights 10 foods that centenarians eat. These foods rich in nutrients promote overall health and support healthy aging.

Beans and legumes are an important part of the blue zone diet. They are rich in protein, fiber, vitamins and minerals.

Beans have a low glycemic index (GI), which means that they probably do not cause an increase in blood sugar (sugar). They cause a controlled increase in blood sugar, offering sustained energy and helping you feel more. Diabetes in the elderly becomes more common and diet is an important prevention element.

Beans can also support your heart and digestive health. They contain soluble fibers, which slows digestion and supports beneficial bacteria in your intestine. This helps your body absorb more nutrients. It is also linked to bile acids in your digestive tract and helps reduce blood cholesterol, by supporting heart health.

Beans are rich in antioxidants and help fight oxidative stress (an imbalance in free radicals without enough antioxidants to neutralize them), which can cause inflammation and various chronic (long -term) diseases.

Green leafy vegetables (for example, spinach, kale, Swiss card beet) are a must in the blue area in vitamins and minerals. Research has linked these nutrients rich in improving inflammation, immunity and heart health.

The addition of green leafy vegetables to a well -balanced diet, as many centenarians do, can also support cognitive health. Leaf greens contain antioxidants and other protective compounds of the brain, such as lutein, folateand beta-carotene. These compounds help slow the cognitive decline associated with aging.

Eating nuts like pistachios, nuts and almonds seems to be a common habit for centenarians in blue areas.

Nuts and seeds are full of healthy fatProteins and fibers and are an excellent source of many vitamins and minerals. Nuts have antioxidant and anti-inflammatory properties. Eating nuts have been shown to help reduce cholesterol and blood pressure while reducing the prevalence of diabetes.

Seeds, such as chia seeds and flax seeds, have several of the same health benefits.

The whole grains were directly linked to healthy aging. Foods such as whole wheat, quinoa and brown rice are excellent sources of complex carbohydrates, which are rich in fiber and other nutrients.

The inclusion of 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 full, which could help you manage your weight.

Bread from scratch, using sourdough starter, is another characteristic of blue areas. Leaven is the oldest form of sourdough bread and has advantages for metabolic health that can support longevity.

Some blue areas are in the Mediterranean, so it is not surprising that olive oil, which is popular in the Mediterranean regimeis linked to longevity.

Olive oil is rich in monounsaturated fatty acids, which are associated with many cardiac health markers. Adding olive oil to a well -balanced diet can reduce cholesterol levels and help fight free radicals associated with cardiovascular disease.

Olive oil is also known for its antioxidant and anti-inflammatory properties, which can support healthy aging. Research has shown that olive oil can benefit your liver, your immune, renal, digestive and brain health.

Olive oil can be appreciated in many ways, and people in the blue areas often use it to cook and dress their dishes.

Turmeric is a key ingredient for centenarians in certain blue areas, often included in stews, soups and teas. It can help reduce chronic inflammation, promote healthy digestion and increase immune function.

Eating curcuma regularly can also support brain health and reduce the risk of more advanced nerve diseases. Research has shown that turmeric can improve working memory and processing speed. This helps maintain brain function, promotes healthy aging and allows greater independence.

Sweet potatoes are a basic food for centenarians living in blue areas, especially those of Okinawa, Japan. Research suggests that purple sweet potatoes, rich in bioactive compounds, have anti-aging potential and can support longevity.

Sweet potatoes are an excellent source of carbohydrates and fibers, offering a regular energy source after eating. Their antioxidants help fight inflammation.

Sweet potatoes can be appreciated in various ways, including baked or boiled.

Many blue areas are close to water bodies, which makes seafood easily accessible. Sea fruits are often consumed in moderation in the context of a mainly based diet, offering a source of protein rich in nutrients to support lean muscle tissues and sustainable health.

The essential nutrients of seafood can support longevity and overall health. For example, fish rich in Omega-3 fatty acids Can benefit the health and the function of the brain, to reduce inflammation and to support heart health.

The latest food guidelines for Americans recommend that healthy adults consume seafood at least twice a week. Less than 20% of Americans respond to these recommendations.

Fruits are a large food group for those who live in blue areas. It provides essential vitamins, fibers and antioxidants that contribute to overall health and vitality.

Although specific health benefits will vary between the types of fruit, sufficient consumption of fruit 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 standard part of life for many hundred -year -olds in the blue zone, 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 regularly drink herbal teas may be less likely to suffer from chronic diseases such as certain cancers, diabetes, arthritis and cardiovascular diseases.

The Blue Zone diet is mainly based on plants, emphasizing whole and unprocessed foods such as beans, whole grains rich in fiber, fresh fruit and vegetables. It mainly encourages drinking water for hydration. Although the diet does not eliminate specific food or food groups, it recommends limiting red meat, dairy products and sugar added.

There is no calorie counting or monitoring macronutrients, but the Blue Zone diet encourages conscious diet. It is essential to be aware of your hunger signals and stop eating once you feel full. Some people in Okinawa stop eating when they think they are about 80% full.

Centenarians often adopt a holistic approach to healthy life, which includes:

• Adequate sleep: Get 7 to 9 hours of uninterrupted sleep per night can support a longer life expectancy.
• Physical activity: Regular physical activity can support 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: Stress management is essential for healthy aging in a world that seems to be more busy every day. Stress can affect your overall health and contribute to chronic diseases. Try to manage stress through meditation, regular therapy meetings or time in the wild.
• Social activity: Maintaining a solid social network can help the elderly maintain their quality of life and support healthy aging.

Centenarians are often highly appreciated for their healthy lifestyles. Many centenarians live in similar areas called blue areas and share many of the same eating habits.

The best foods for healthy aging are generally rich in nutrients and promote metabolic health. The centenarians of the blue area follow a diet mainly based on plants and limit dairy products, red meat and added sugars. That said, longevity requires a holistic approach that includes regular physical activity, adequate sleep and stress management.