A longevity expert has revealed the top four foods that could potentially enhance your lifespan, drawing inspiration from the diets of individuals living in the renowned Blue Zones. These regions are celebrated for their lower rates of chronic illnesses and a higher concentration of centenarians.
While the dietary patterns in these diverse locations vary, there are commonalities that experts believe significantly contribute to their remarkable longevity. This includes consuming “wholesome, nutrient-dense, and fiber-rich foods” such as a variety of plants, beans, and healthy fats, while reducing the intake of sugar and processed foods.
The original five Blue Zones are situated in Okinawa, Japan; Sardinia, Italy; Nicoya Peninsula, Costa Rica; Ikaria, Greece; and Loma Linda, California. Dan Buettner, the founder of Blue Zones LLC, highlighted some of the dietary staples of individuals living in these regions on the Blue Zones website.
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He explained: “I knew we needed to start with some simple guidelines. I brought together some of the smartest people I could find, and we started by figuring out how to make kitchens healthier.
“We reasoned that if we could identify the four best foods from the Blue Zones diet to always have on hand, and the four worst foods to never have on hand - and create a nudge - we might be able to get people to eat better. I included myself among the potential benefactors.”
Based on this, his team identified four foods that people should “always” include in their diet. These foods needed to be easily accessible and affordable, have a pleasant taste, be versatile enough to incorporate into most meals, and their benefits had to be supported by “strong evidence”.
Whole grains are crucial for reaping the benefits. Although it may not be the most nutrient-dense food on the list, Dan disclosed that it could help reduce people’s consumption of mass-produced white bread.
Dan stated: “We figured it could be toasted in the morning and become part of a healthy sandwich at lunch. While not, perhaps, the perfect longevity food, it could help force white breads out of the diet and be an important step toward a healthier Blue Zones.”
Nuts are being hailed as the “ideal snack” by Dan, who recommends a two-ounce serving (approximately 55 grams). He explained: “We know that nut-eaters outlive those who don’t eat nuts.
“Nuts come in a variety of flavors, and they’re full of nutrients and healthy fats that satiate your appetite.”
He also suggested: “Ideally, you should keep small two-ounce packages on hand. Small quantities are best, since the oils in nuts degrade (oxidize). Larger quantities can be stored in the refrigerator or freezer for a couple of months.”
He cited beans as one of the “world’s greatest longevity foods”. “They’re cheap, versatile, and full of antioxidants, vitamins, and fiber, and they can be made to taste delicious,” he said.
“It’s best to buy dry beans, and it’s easy to cook them, but low-sodium canned beans in non-BPA cans are okay too.”
When it comes to fruit, Dan advises focusing on consuming more of your favorite fruit to naturally increase your intake.
He also recommended keeping your fruit bowl well-stocked and visible. Dan noted: “Research shows that we really do eat what we see, so if chips are always in plain sight, that’s what we’ll eat. But if there is a fruit you like and keep in plain sight all the time, you’ll eat more of it and be healthier for it. Don’t bother buying a fruit you think you ought to eat but really don’t like.”