7 Foods to Live to 100

• Japan’s Okinawa Prefecture has an unusually high percentage of people living over the age of 100.
• One of the keys to Okinawa’s “blue zone” status is the region’s traditional cuisine.
• Okinawans fill up on foods rich in antioxidants, fiber and complex carbohydrates like purple Red sweet potato.

Okinawa, Japan’s warm tropical islands, is home to an astonishing number of healthy, happy and energetic centenarians who live well into their 100’s.

For more than 20 years, journalist Dan Buttner has been investigating why Okinawans live such uniquely long lives, trying to uncover the secrets and learn from them.

He believes one of the main reasons for Okinawans’ longevity is a plant-based diet rich in nutrient-rich vegetables and leaves.

During a recent visit to the area, Buttner wondered if there was something there. single food, or specific The magic panacea of ​​Okinawan living, the magic cure for those seeking longevity. He wondered if the secret to longevity was hidden in the plain purple yam.

Sachie Miyakuni, a cooking teacher from Okinawa, speaks in “Living to 100: Secrets of the Blue Zone” in the upcoming four-part Netflix documentary series Live to 100: Secrets of the Blue Zone. “There’s no such thing as the best ingredient,” he told Buttner. (First broadcast on August 30)

Rather, the Okinawan people’s unique approach to food dates back to a time when the islands of Okinawa were part of the Ryukyu Kingdom and food was thought to be medicine. An Okinawan chef says: Unlike conventional medicine, there is no single secret sauce or easy-to-drink pill here. Instead, there are at least seven important staple foods in the subtropical regions of Japan that help promote health and longevity.

Purple yam is an essential part of the Okinawan dining table.

In the 1950s, when the rest of Japan lived on a diet of only about 50% rice, Okinawans got 67% of their daily calories from what they called skinny purple sweet potatoes. Red sweet potato.

These “hurricane-proof” healthy complex carbohydrates are high in fiber and contain more antioxidants than blueberries, Buttner said.

“Okinawa had a period of food shortages, but this potato saved us,” said Miyakuni, agreeing that sweet potatoes are one of those equations. “But all foods have powerful medicinal properties.”

Locals rely on a variety of ingredients and dishes that promote longevity.

Besides sweet potatoes, Myaguni and Buttner highlight several other staples in their series that easily support the health of Okinawan seniors due to their natural fortifying properties.

“When it comes to diet, there is no single ingredient or compound responsible for Okinawan longevity,” Buttner said.

Instead, their longevity diet centers around a whole buffet of healthy, whole foods that naturally prevent problems like cancer, heart disease, and diabetes. Unique ingredients that are easily available around Okinawa include:

green mulberry leaves

Miyakuni said mulberry leaves are good for soothing a sore throat.Studies suggest that mulberry leaves are rich in nutrients may also help It fights inflammation and regulates blood sugar and cholesterol.

squid ink soup

this flavorful soup It contains enzymes, amino acids and hormones that boost immunity and improve blood pressure. Miyaguni said it was good for “detox”.

As seaweed

Seaweed is rich in nutrients such as iodine, antioxidant keep our cells healthy. According to Miyakuni, people in Okinawa eat this particular variety to cool themselves on hot days.

Wormwood

The leaves of this plant have a bitter taste and go well with pork. aid digestion.

Goya

This Japanese bitter gourd (sometimes called goya because it’s softer and more like a melon than the bitter gourd that Americans are accustomed to) is one of Okinawa’s favorite vegetables for stir-fry.

Like many other plants traditionally enjoyed by Okinawans, bitter gourd is rich in compounds that may help lower blood sugar levels, which Okinawans traditionally use to reduce blood sugar. It might help explain why you’re lowering the value. Declining diabetes rates than other Japanese.

Okinawa tofu

Like other tofu, this is a heart-healthy soy-rich food that helps lower cholesterol. Okinawa Tofu, however, offers an even amount per pound. More protein and healthy fats than other tofu This is because the soybeans are squeezed raw before they are boiled, not after.This style of tofu is called island tofuIt means “island tofu” and is traditionally made with a saltier coagulant than those used by mainland tofu makers, making it very firm.

While it may be difficult or impossible to find these exact foods at local markets or specialty produce stores, there are things Americans can do to mimic the Okinawan diet. The Okinawan people live according to an old Confucian dietary rule called “”, and on average he consumes about 1,500 fewer calories per day than Americans. Hara Hashi Boon Mee. This phrase basically translates to: eat until 80% full.

There is hardly any space on the plate for red meat or processed foods. Instead, their bowls are filled with plants. These are medicinal foods rich in fiber and essential nutrients that are delicious and flavorful while keeping chronic diseases at bay.