Post: People Who Live to 100 Eat These 10 Foods

svetikd / Getty Images Centenarians—people who live to be at least 100 years old—have captured the attention of researchers worldwide. Many centenarians live in regions now called Blue Zones, including Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan.1

Researchers have studied the eating patterns of Blue Zone residents since diet plays a significant role in aging. While different foods can support overall health and longevity, research often highlights 10 foods centenarians eat. These nutrient-dense foods promote overall health and support healthy aging. 1. Beans

Canned white beans with green fresh dill leaf Beans and legumes are an important part of the Blue Zone diet. They’re rich in protein, fiber, vitamins, and minerals.2

Beans have a low glycemic index (GI), meaning they’re not likely to cause a spike in blood glucose (sugar). They cause a controlled increase in blood glucose, providing sustained energy and helping you feel fuller longer. Diabetes in older adults is becoming more common, and diet is an important piece of prevention.23

Beans can also support your heart and digestive health. They contain soluble fiber, which slows digestion and supports the beneficial bacteria in your gut. This helps your body absorb more nutrients. It also binds to bile acids in your digestive tract and helps lower blood cholesterol levels, supporting heart health.2

Beans are antioxidant-rich and help fight oxidative stress (an imbalance of free radicals without enough antioxidants to neutralize them), which can lead to inflammation and various chronic (long-term) diseases. 2. Leafy Greens

A woman holding a colander with spinach and other leafy greens Leafy greens (e.g., spinach, kale, Swiss chard) are a Blue Zone staple rich in vitamins and minerals. Research has linked these nutrient-dense vegetables to improving inflammation, immunity, and heart health.4

Adding leafy greens to a well-balanced diet, as many centenarians do, can also support cognitive health. Leafy greens contain antioxidants and other brain-protective compounds, like lutein, folate , and beta-carotene. These compounds help slow the cognitive decline associated with aging.5 3. Nuts and Seeds

nitrub / Getty Images Eating nuts like pistachios, walnuts, and almonds seems to be a […]

People Who Live to 100 Eat These 10 Foods