7 Longevity-Boosting Foods From Blue Zones to Add to Your Shopping List

• Blue Zones, who live to be 100 years old, have some healthy eating habits in common.
• Research suggests that simple, readily available foods like beans and nuts are powerhouses of longevity.
• Ingredients such as herbs, olive oil, and even honey add flavor along with health benefits.

The best foods for longevity are within walking distance of a grocery store.

many of the the longest living people on earth They have healthy habits in common that include a mostly whole food, plant-based diet high in carbohydrates, healthy fats and fiber.

From Japan to Costa Rica to Italy, the regions in the world with the highest percentage of people living to (or beyond) 100 are: blue zone.

According to the author, it’s not difficult to incorporate Blue Zone foods into your life Dan ButtnerWhose new book and Netflix’s documentary series explores what we can learn from super-agers around the world on how to live a long and healthy life.

They rarely rely on rare or expensive ingredients to eat healthy. Most of the staples of the Blue Zone diet are simple, readily available foods such as beans, vegetables, and herbs that can be found at any grocery store.

Olive oil is famous as a health food for good reason.

It’s no secret that olive oil is an integral part of traditional cooking. mediterranean dietfound in blue zones such as Sardinia, Italy and Ikaria, Greece.

Olive oil It’s a versatile ingredient that can be used in salads, sauces, and even simple recipes like stir-fried vegetables. Regardless of where they are found in your diet, they are rich in an important type of fat known as fat. unsaturated fatty acidNot only does it help balance cholesterol levels, it also contains antioxidants that have been linked to a lower risk of many diseases, including some cancers.

Studies show that the health benefits of olive oil are also related to what it replaces in your diet. Replace butter and processed fats with olive oil Helps improve heart health.

Herbs fortify micronutrients

Key elements of Blue Zone cuisine are: plant based food Ingenious and skillful use of spices and herbs to create delicious dishes. It also provides plant-based nutrients called antioxidants that have disease-fighting benefits.

Part of the appeal of herbs and spices is that they make meals more enjoyable. without processing additives Sugar, salt, fat, artificial flavors, etc.

Herbs also make an appearance in the Blue Zone in the form of homemade teas, often made from plants grown in the garden, such as rosemary, sage and mallows.

Honey is a way to enjoy nutritious treats

too much sugar It can be bad for your health.It is also the main ingredient ultra processed foodis associated with a higher risk of cancer, heart disease and other diseases.

But Blue Zone residents routinely live to 100 years without sacrificing sweetness, partly because they make raw honey a delicious and healthy habit.

having a little fun raw honey Studies suggest that when taken in a spoonful or herbal tea, it contains antioxidants and may help lower cholesterol.

Nuts are rich in fiber, healthy fats and protein

The Blue Zone diet doesn’t have to mean snacking, but you won’t often see people over the age of 10 reaching for a bag of potato chips.

Nuts and seeds are essential foods around the world, from pistachios in Costa Rica to almonds in Italy and Greece to the many varieties enjoyed in the Blue Zone in Loma Linda, California.

An excellent source of essential minerals and unsaturated fats. vegetable protein. Nuts and seeds are also rich in dietary fiber, which is important for your health. healthy gut and metabolism.

Studies show that people who eat nuts along with other blue zone foods, such as beans, Total life expectancy is 10 years.

Beans are a sober superfood

If there’s one Blue Zone’s best food, it’s beans. They appear around the world in dishes such as: Nutritious tofu from Okinawa Minestrone soup from Ikaria, Greece.

Inexpensive, accessible and versatile beans of all kinds include: complex carbohydrates and fiber Helps you stick to your meal, keep you feeling full, and provide a balanced supply of energy.

They are also a great source of information. vegetable protein.

Starchy fruits and vegetables provide complex carbohydrates for energy

Leafy greens are a staple of Blue Zone cuisine, but many dishes also rely heavily on carbohydrate-rich foods like potatoes and squash.

for example, Purple sweet potato Vegetables grown in Okinawa, Japan are rich in vitamins and minerals, and at a time when it was difficult to find other sources of nutrition, they were an indispensable health food in this region.

In Nicoya, Costa Rica, squash is incorporated into the traditional diet alongside corn and beans, commonly known as the “three sisters,” grown and cooked together. This combination provides all essential amino acids, complete protein.

Wine may be a heart-healthy luxury in moderation

after all happy hour can be good for your healthbecause wine is a popular drink in blue zones like Ikaria, Greece.

The key to harvesting health benefits of wine Be careful with how much you drink because extensive research has shown that the more you drink, the more dangerous side effects of alcohol spike.

Experts suggest that if you’re not already enjoying wine, you might want to avoid the habit altogether. There is no safe amount of alcohol.

However, in the right circumstances, such as pairing a good quality wine with a delicious meal, it may not only help you relax and socialize, but also provide nutritional benefits. Both are definitely part of good health. blue zone lifestyle.