What do centenarians eat and what does the Blue Zone diet have to do with it?

There are many diets, but almost all of them are harmful to health to some degree. While our ancestors ate whatever food they could find, today we can easily access food from every corner of the world. It is unlikely that humanity has ever eaten so well and so diversely. And if in some regions there is still a problem of hunger, then in most developed countries they are worried about the statistics of diseases associated with obesity and malnutrition.

Nowadays, people focus not on survival, but on increasing the duration and quality of life. Everyone wants to prolong youth and beauty, the key to which lies in nutrition. In this context, the Blue Zone diet came to the fore and continues to gain popularity. Let us tell you what happened.

By the way, we have already written about what useful habits should be acquired from centenarians.

What is the Blue Zone Diet?

Researchers-dietiologists and nutritionists traditionally call geographical areas inhabited by a large population of centenarians “Blue Zones”. On the map Ikaria (Greece), Sardinia (Italy), Okinawa (Japan), Loma Linda (California, USA); Nicoya Peninsula (Costa Rica). It turns out that populations in different parts of the world share the same nutritional principles.

What do centenarians eat?

Greens and algae

It’s no surprise that populations living in Blue Zones prefer plant-based foods. Moreover, long-livers are not subjected to heat treatment, use salt, sugar and other flavor enhancers to a minimum. So, there will definitely be salads made from fresh seasonal vegetables and fruits on the table. For example, Okinawan people love dishes made from spinach with mustard leaves, sweet potatoes and, of course, tofu. The Japanese mostly steam their food and eat fish completely raw. Rice, without which it is difficult to imagine Pan-Asian cuisine, is not seasoned with salt and oil. But porridge is perfectly eaten by algae.

Minimal sugar and lactose

It is worth saying that desserts are rare on the Asian table. Except for unrefined cane sugar. In the process of evolution, it turned out that representatives of the Mongolian race, in principle, have low tolerance to lactose, so dairy products are absent (or very little) in the diet of Okinawans. The same goes for fatty and high-calorie foods. At the same time, the centuries-old Japanese adhere to the principle of “hara hachi bu”, which means “80 percent full stomach”: since a flat stomach means less illness, it is enough to finish the meal a little hungry. And by the way, the norm of 10 thousand steps per day was born thanks to the Japanese.

fish instead of meat

Fish is a rich source of healthy Omega-3 fats that improve brain and cardiovascular health. In addition, Omega-3 slows down the aging process and improves the condition of skin, hair and nails. Fatty acids have anti-inflammatory effects, help fight acne and chronic dermatitis, and prevent the formation of cholesterol plaques in blood vessels and rheumatoid arthritis. They love fish not only in Japan but also in Costa Rica. Islanders’ favorite dishes are shrimp rice, sea bass ceviche, and casado, which includes fish rice, salad, beans, and fried green plantains (patacone).

Healthy bread instead of flour buns

Paradoxically, long-livers do not deprive themselves of bread. For example, Ikarians and Sardinians prefer whole grain bread and durum wheat pasta. That’s why Italians and Greeks have such amazing figures! By the way, pasta is Monica Bellucci’s favorite food.

Legumes and nuts

Blue Zone residents include plenty of beans, peas, beans, chickpeas and lentils in their diets. They also consume nuts every day, which lowers blood cholesterol levels and protects the heart. Macadamia, almonds, pine and walnuts, pistachios and pecans are considered particularly beneficial for the body.

quitting stimulants

It is noteworthy that residents of Loma Linda (California, USA) pay special attention to their diet, as they prefer to get vitamins from food. They gave up the nutritional supplements and medications that other Americans consumed in large quantities. They also gave up alcohol, coffee, pork, spices and condiments. The food there is cooked in unrefined oil. Also no margarine or white flour.