Key Takeaways<\/p>\n
Centenarians favor plant-based eating, including legumes, whole grains, and sweet potatoes, for their long-living benefits.<\/p>\n
Olive oil, nuts, and seeds are essential for heart-healthy fats, vitamins, and reduced inflammation.<\/p>\n
Small quantities of fish, antioxidant-rich tea, and turmeric keep centenarians thriving with optimal brain and immune health.<\/p>\n
Living a long, healthy life<\/a> is a top priority for many Americans. This might be why Live to 100: Secrets of the Blue Zones<\/a> was an instant success when it premiered on Netflix<\/a>. This fascination with centenarians, or those who live to 100<\/a> years of age or more, has yielded entire research groups dedicated to learning about this demographic. From their research, they\u2019ve teased out lifestyle similarities across these unique individuals, from food choices, social practices, and general attitudes and outlooks on life.<\/p>\n We\u2019ve spoken to a handful of experts on the topic to better understand the common practices of those in this illustrious group\u2014particularly when it comes to what they eat. Read on to discover some of the top diet staples for those who live for a century or more.<\/p>\n Ben Meyers, the founder of LongeviQuest<\/a>, a database that certifies and learns about the world\u2019s oldest people Healthy Habits of Centenarians <\/p>\n \u201cCentenarians live all over the world, but some places have better recordkeeping than others \u2013 and those places often have more documented centenarians. This is one cause of the \u2018Blue Zone’ phenomenon,\u201d says Ben Meyers, the founder of LongeviQuest.<\/p>\n Dan Buettner was the founder of the trademarked Blue Zones concept that identifies places where groups of centenarians are concentrated. These areas are found all across the globe, on nearly every continent.\u00a0<\/p>\n \u201cHowever, some more well known Blue Zone locations include rural areas such as Okinawa, Japan, Ikaria, Greece, Sardinia, Italy, and Loma Linda, USA,\u201d says Bradley J. Willcox MSc, MD, FGSA, FRSM.<\/p>\n And when it comes to lifestyle, quite a few commonalities<\/a> have been discovered amongst those living in these areas. Avoiding stress<\/a> in everyday life is one philosophy that many centenarians practice. \u201cWe\u2019ve found that centenarians focus on their lives and the lives of the people they love, instead of problems beyond their control,\u201d Meyers says. In a similar vein, Blue Zoners tend to find joy<\/a> in everyday life. \u201cThe concept of suffering for 50 weeks to splurge on a two-week vacation would bewilder a centenarian,\u201d Meyers adds.<\/p>\n Maintaining a positive attitude as well as \u201cexercising<\/a>, having a strong sense of community, and avoiding smoking are other key factors to improving longevity,\u201d says Amy Davis, RDN.\n<\/p>\n 8 Foods Centenarians Eat Often <\/p>\n But what may fascinate people most about these long-lived individuals are the foods they eat and the habits they have around eating. \u201cSome eating patterns seen in centenarians include eating a large breakfast<\/a>, eating mostly plant-based foods<\/a>, avoiding weight-loss diets, moderating alcohol<\/a>, and reserving sweets for celebrations,\u201d says Davis.\u00a0<\/p>\n With these practices in mind, here are eight foods researchers have identified as diet staples for centenarians:\n<\/p>\n Legumes <\/p>\n \u201cOne of the top foods amongst centenarians is legumes, which are rich in fiber<\/a> and provide plant-based protein,\u201d Davis explains. \u201cFiber-rich foods<\/a> are thought to help control cholesterol and blood sugar, as well as lower the risk of chronic diseases like cancer and heart disease.\u201d Legumes encompass beans, peas<\/a>, and lentils<\/a>. So, regardless of whether you typically reach for chickpeas<\/a>, black beans, red lentils, snap peas, or otherwise, all of them will help promote longevity.\n<\/p>\n Olive Oil <\/p>\n Another common ingredient found in the kitchens of those living to (or well-past) 100 is olive oil. This culinary staple is high in healthy unsaturated fats that support optimal cholesterol levels. It\u2019s also rich in micronutrients like plant compounds, vitamin E<\/a>, and vitamin K<\/a> that serve as antioxidants to lower inflammation throughout the body, further decreasing chronic disease risk.\n<\/p>\n Nuts and Seeds <\/p>\n \u201cNuts, which are full of vitamins, minerals, and unsaturated fats, are also staples in centenarians’ diets,\u201d says Davis, \u201cNuts are associated with reduced risk for heart disease and inflammation, likely due to their rich antioxidant<\/a> content.\u201d Given that seeds<\/a> have a similar nutritional composition to nuts, they also elicit similar longevity benefits.\n<\/p>\n Tea <\/p>\n Whether it\u2019s green, black, herbal, caffeinated, or decaf, tea<\/a> is one of the top beverages among Blue Zoners. This is likely thanks to the multitude of antioxidant-rich plant compounds it contains. In fact, tea consumption has been shown to support immune, heart<\/a>, gut<\/a>, brain<\/a>, and metabolic<\/a> health.\n<\/p>\n Seafood <\/p>\n \u201cResearchers have also found that centenarians eat smaller amounts of meat and tend to include more fish<\/a> and other lean seafood in their diets,\u201d says Davis. This may be due to the fact that many Blue Zones are located near the ocean. However, certain types of seafood (like fatty fish) serve as some of the few naturally concentrated sources of omega-3 fatty acids<\/a>, which are potent anti-inflammatory agents that encourage optimal immune, brain<\/a>, and heart health.\n<\/p>\n Whole Wheat Sourdough Bread <\/p>\n Whole wheat sourdough bread combines a few common food trends seen across centenarians. \u201cWhole grains<\/a> are another common denominator of centenarians. They are rich in fiber, minerals, and B vitamins<\/a>, especially when compared to their white, refined counterparts,\u201d explains Davis, \u201cEating whole grains is associated with a lower mortality risk from cardiovascular disease and cancer.\u201d\u00a0<\/p>\n \u201cMany centenarians are known for their high energy levels. Starchy foods may help centenarians stay active until very late in life,\u201d Meyers adds.<\/p>\n Researchers also discovered that many people living to 100 or longer bake their own bread\u2014a lot of times using sourdough starter<\/a>. This living culture of bacteria sparks fermentation in bread dough, helping to digest some of the gluten<\/a> it contains and increasing the digestibility of the final product. Sourdough bread also tends to have a lower glycemic index<\/a> than other loaves, supporting blood sugar management and metabolic health.<\/p>\n Sweet Potatoes <\/p>\n If you watched the Netflix documentary, then you may remember the Japanese purple sweet potatoes that served as a staple food for Okinawan centenarians. And while this specific variety of potato may be tricky to track down in the States, your everyday sweet potato<\/a> from the grocery store<\/a> is pretty similar nutritionally. Both types of sweet potato are rich in fiber and micronutrients like potassium<\/a>, vitamin A<\/a>, vitamin C<\/a>, and plant compounds. These help to improve immune, heart, and metabolic health.\n<\/p>\n Turmeric <\/p>\n And finally, certain nutrient-dense spices, like turmeric<\/a>, can also promote longevity. \u201cTurmeric is rich in phytonutrients, such as flavonoids<\/a>, that may be beneficial to living longer,\u201d says Willcox. The phytonutrients (another name for plant compounds) found in turmeric, like curcumin, work to reduce inflammation<\/a> throughout the body, supporting overall health as well as targeted areas, like the brain<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Centenarians favor plant-based eating, including legumes, whole grains, and sweet potatoes, for their long-living benefits. 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\nBradley J. Willcox MSc, MD, FGSA, FRSM, co-principal investigator (with his brother Craig Willcox PhD, MHSc, FGSA) at the Okinawa Centenarian Study at the Okinawa Research Center for Longevity Science<\/a>
\nAmy Davis, RDN, registered dietitian at Amy Davis Nutrition<\/a><\/p>\n