There’s a clear link between what we eat and how long we live.
Longevity isn’t just about good genes—it’s also about good food choices. Those who hit triple digits often have a diet that’s quite different from the rest of us.
As a long-life expert, I’ve studied the habits of those who live to 100 and beyond. And guess what? The majority of their diet is made up of certain specific foods.
In this article, I’m going to reveal these foods, so you too can make choices that may just add years to your life. So sit back, grab a healthy snack, and keep reading.
1) Go green
The longevity champions of the world have one common trend – they eat a lot of leafy greens.
Centenarians from Okinawa to Sardinia swear by their daily intake of fresh vegetables. It’s not just about eating any vegetable, but focusing on leafy greens, which are packed with essential vitamins and nutrients.
Green vegetables like spinach, kale, and collard greens take center stage in their meals. These superfoods are high in fiber, low in calories and offer a ton of nutritional benefits.
Sure, you might not be a fan of kale now. But when you think about the potential to add years to your life, it’s worth giving it another shot. So next time you’re at the grocery store, don’t forget to load up your cart with leafy greens.
And remember, it’s not about forcing yourself to eat something you hate. It’s about finding creative ways to incorporate these life-giving foods into your diet.
2) Good fats are your friends
I’ll be honest, I used to be scared of fats. The word alone used to make me think of clogged arteries and weight gain. But then I began studying the diets of those who live past 100 and boy, was I surprised.
These centenarians consume plenty of good fats, particularly in the form of olive oil and avocados. This made me rethink my whole approach towards fats.
Take, for instance, the people of Ikaria, Greece – a place renowned for its high number of centenarians. Olive oil is a staple in their diet. They drizzle it on their salads, cook their food in it, and some even drink a small glass of it every morning!
Intrigued by this, I started incorporating more olive oil and avocados into my own diet. Not only did it enhance the flavors of my meals, but I also noticed improvements in my skin and hair health.
So now, I’m a firm believer that not all fats are created equal. Good fats like those found in olive oil and avocados aren’t just tasty additions to your diet – they could be the key to living a longer, healthier life.
3) Beans, beans, they’re good for your heart
Beans are a dietary staple for many centenarians around the world. From black beans in Nicoya, Costa Rica to lentils in Sardinia, Italy, these humble legumes are a common thread in the diets of those who live to 100 and beyond.
Why beans? Well, they are an excellent source of protein, fiber, and essential vitamins. But that’s not all. They also have a low glycemic index, which means they release energy slowly into the bloodstream.
This slow release of energy can help regulate blood sugar levels and prevent sudden spikes and crashes. Research even suggests that for every 20 grams of legumes consumed daily, the risk of death can decrease by around 8%.
So, don’t underestimate the power of beans. Incorporating more legumes into your diet could be a simple, yet effective way to boost your longevity.
4) Stay hydrated
It’s easy to forget about the simplest thing we consume every day – water. But hydration plays a crucial role in our overall health and longevity.
Centenarians across the globe stay well-hydrated throughout the day. They understand that water is vital for digestion, nutrient absorption, and overall body function.
Staying adequately hydrated helps maintain the balance of bodily fluids, regulate body temperature, and even keep our skin looking youthful.
So, make it a habit to drink enough water every day. And remember, while other drinks like tea and coffee contribute to your fluid intake, nothing beats plain old water when it comes to hydration.
5) Embrace the power of nuts
Have you ever noticed how a walnut looks like a tiny brain? It’s almost as if nature is giving us a hint about the benefits it holds. Walnuts, almonds, pistachios – these are all part of the daily diet of those who cross the 100-year mark.
Nuts are like little packages of heart-healthy fats, protein and fibre. They’re also packed with antioxidants that help fight off disease.
But it’s not just about the physical health benefits. Eating nuts can also be a comforting ritual. The act of cracking open a walnut or savouring a handful of almonds can be a moment of mindfulness, a small break in your day to appreciate the simple pleasures of life.
So, let’s take a leaf out of the centenarians’ book and make nuts a regular part of our lives. After all, it’s these small choices that add up to make big impacts on our health and longevity.
6) Sweeten with fruits
I have a sweet tooth. There, I said it. Desserts have always been my weak spot. But the more I learned about longevity and diet, the more I realized that I needed to find a healthier way to satisfy my cravings.
If you look at those who live to 100 and beyond, you’ll notice that they don’t deprive themselves of sweets. Instead, they opt for nature’s candy – fruits.
Fruits are rich in essential vitamins and packed with antioxidants. They’re the perfect way to satisfy a sweet craving without resorting to processed sugars.
So now, instead of reaching for a cookie or a piece of cake, I go for an apple or a handful of berries. It’s a small change, but one that makes a big difference over time. And you know what? Making this switch wasn’t as hard as I thought it would be. After all, who can resist the natural sweetness of fresh fruit?
7) Whole grains are the whole deal
Whole grains – these are the unsung heroes of a longevity diet. From brown rice to barley, oats to quinoa, these nutrient powerhouses make up a significant portion of the diet of those who live to 100.
Whole grains are rich in fiber, which aids digestion and keeps you feeling full. They also contain important nutrients like B vitamins, antioxidants, and trace minerals.
But it’s not just about the nutrients. Consuming whole grains instead of refined ones can help control blood sugar levels and reduce risks of heart disease and type 2 diabetes.
So, don’t shy away from whole grains. Whether it’s swapping your white bread for whole grain or trading your white rice for brown, these small changes could have a big impact on your longevity.
8) Moderation is key
All the foods we’ve talked about – leafy greens, good fats, beans, water, nuts, fruits, whole grains – they’re fantastic for your health. But there’s one more thing that ties it all together: moderation.
Centenarians eat a diverse diet, but they don’t overeat. They understand the wisdom in the old saying “eat to live, not live to eat.”
This is perhaps the most important lesson we can learn from them. It’s not just about what you eat, but also how much you eat.
So remember, while incorporating these longevity-boosting foods into your diet, also pay attention to portion sizes. After all, balance and moderation are at the heart of a healthy and long life.
Final thoughts: It’s about the journey
Longevity isn’t just a destination, it’s a journey. And like every journey, it’s not about the end, but about the path we choose to take.
The foods we’ve discussed – leafy greens, good fats, beans, water, nuts, fruits, whole grains – they’re not just fuel for the body. They’re choices that reflect our commitment to living a healthier, longer life.
But remember, it’s not just about what you eat. It’s about how you eat it, when you eat it, and why you eat it. It’s about balance, moderation, and mindfulness.
As the Ancient Greek physician Hippocrates once said, “Let food be thy medicine and medicine be thy food.” These words hold as true today as they did over two thousand years ago.
So let’s take this wisdom to heart. Let’s make choices that nourish us, that sustain us, that help us live not just longer, but better. After all, isn’t that what this journey is all about?
