Longevity in a plate: what the oldest people of the planet eat

I. Introduction: riddle of longevity and the role of nutrition

Longevity, the desire for healthy and long life, has always been the subject of human interest. In search of the secret of eternal youth, scientists and researchers pay attention to various factors that affect life expectancy, and one of the key aspects is nutrition. The study of diets and food habits of people living in “blue zones” – regions of the world, where the concentration of centenarians is much higher than on average – provides valuable information about the role of nutrition in achieving longevity. This article examines in detail the diet of long -livers in different corners of the planet, revealing the secrets of their “longend plate”.

II. Blue zones: longevity clusters and common features of food

“Blue zones” are geographical areas where people live much longer and healthier than in the rest of the world. The concept of “blue zones” was popularized by Dan Butnner, researcher and author of the book “Blue Zones: Life Lessons from people who live longer.” The study of the lifestyle and, in particular, the diet of the inhabitants of these zones, allows us to distinguish general patterns that contribute to longevity. The main blue zones include:

Okinava, Japan: It is known for its culture of longevity, especially among women.
Sardinia, Italy: A mountainous area where there are especially many long-lived men.
Ikaria, Greece: The island in the Aegean Sea, known for its low incidence of chronic diseases.
No one, Costa-Rika: The peninsula, where people live an active and full -fledged life until old age.
Loma Linda, California, USA: The seventh -day adventist community adhering to a plant diet.

Despite the differences in geographical and cultural traditions, diets of residents of the “blue zones” have a number of common features:

Previous of plant foods: The basis of the diet are vegetables, fruits, legumes, whole cereals and nuts.
Moderate meat consumption: The meat is consumed in small quantities and is not the main source of protein.
Regular use of legumes: Beans, lentils, chickpeas – an important source of protein, fiber and other nutrients.
The use of whole cereals: Unrefined cereals, such as oats, barley, buckwheat, contain more fiber and nutrients than processed grains.
Useful fat consumption: Olive oil, avocados, nuts and seeds are sources of unsaturated fats that are healthy heart and brain.
Moderate consumption of dairy products: Dairy products are usually used in small quantities, most often fermented milk products.
Limited sugar consumption and processed products: Sweet drinks, sweets, fast food and other processed products are practically absent in the diet.
Moderation in food: Residents of Blue Zones often practice moderation in food without overeating and stopping when they feel saturation by about 80%.
Social aspect of nutrition: Eating is often a social event held with family and friends.
Physical activity: In addition to nutrition, physical activity integrated into everyday life (for example, gardening, walking) also plays an important role in maintaining health and longevity.

III. Long -live diets: detailed analysis by regions

A. Okinava, Japan: diet based on sweet potatoes and soy

The Okinawa diet has traditionally been low -calorie and rich in nutrients. Key components of the Okinawa diet:

Sweet potatoes (battting): The main source of carbohydrates, rich in antioxidants, vitamins and minerals. Okinavians prefer purple sweet potatoes containing a large number of anthocyans.
Soy and soy products: Tofu, Miso, Edamam are important sources of protein and isoflavon. Isoflavons have antioxidant and anti -inflammatory properties.
Vegetables: Leaf green vegetables, bitter pumpkin (goya), carrots, radishes, algae are rich in vitamins, minerals and fiber.
Fruits: Papaya, mango, pineapple – are used in moderate quantities.
Cereals: Rice (most often white), but is used in smaller quantities than in other regions of Japan.
Fish: It is used in small quantities, mainly white fish and seafood.
Meat: Pork is rarely used, mainly on holidays.
Herbs and spices: Turmeric, ginger, garlic – have anti -inflammatory properties.
Seaweed: Rich in iodine and other minerals.

Key features of the Okinawa diet:

Low calorie content: Okinavians consume significantly less calories than on average in other countries.
High content of antioxidants: A variety of vegetables and fruits, especially purple sweet potatoes, contain a large number of antioxidants that protect the cells from damage.
High content of phytoestrogens: Soy products are rich in phytoestrogens that can have a positive effect on hormonal balance and bone health.
Principle “hara hachi bu”: The okinavians adhere to the principle of “Hara Khachi Boo”, which means “eat until you are full by 80%.”

B. Sardinia, Italy: a diet of shepherds with an emphasis on goat milk and cheese

Sardinia, especially its mountainous areas, is known for a high percentage of men-long-lived. Traditional Sardinian diet:

Whole wheat bread: Whole grain bread, often on the sourdough, is the main source of carbohydrates.
Goat milk and cheese: Goat milk and cheese are important sources of protein and calcium. It is believed that goat milk has useful properties other than cow’s milk.
Vegetables: Tomatoes, eggplant, tsukkini, pepper, beans – fresh and seasonal vegetables are an important part of the diet.
Fruits: Grapes, apples, pears, oranges – are used in moderate quantities.
Legumes: Beans, lentils, chickpeas are important sources of protein and fiber.
Meat: Pork and lamb are used in small quantities, mainly on holidays.
Olive oil: The main source of fats is used for cooking and salad dressing.
Wine: Red wine Cannonau is a traditional drink containing a large number of antioxidants.

Key features of the Sardinian diet:

High fiber consumption: Whole grain bread and legumes provide high fiber consumption necessary for the health of the intestines and control the level of sugar in the blood.
Calcium from goat milk and cheese: Goat milk and cheese contain a large amount of calcium necessary for the health of bones.
Red wine antioxidants: Cannonau red wine is rich in antioxidants that can protect cells from damage.
Moderate protein consumption: Protein mainly comes from legumes and dairy products, and not from meat.
Active lifestyle: Physical activity related to agriculture and shepherd is an important part of the lifestyle of the Sardins.

C. Ikaria, Greece: Mediterranean diet with an emphasis on herbs and tea

Ikaria, the Greek Island, is known for its low incidence of chronic diseases and high life expectancy. The Ikarian diet is based on the principles of the Mediterranean diet:

Olive oil: The main source of fats is used for cooking and salad dressing.
Vegetables: A variety of vegetables, including greens, tomatoes, eggplant, potatoes – are used in large quantities.
Fruits: Seasonal fruits, such as grapes, figs, citrus fruits – are used in moderate quantities.
Legumes: Beans, lentils, chickpeas are important sources of protein and fiber.
Fish: It is used regularly, 2-3 times a week.
Whole wheat bread: Whole grain bread, often on the sourdough.
Goat milk and cheese: They are used in moderate quantities.
Meat: It is rarely used, mainly on holidays.
Herbs and tea: Various herbs, such as rosemary, sage, mint, and herbal teas are used daily.

Key features of the Ikarian diet:

High consumption of olive oil: Olive oil is rich in mono -saturated fats and antioxidants.
A variety of vegetables and fruits: The variety of fresh and seasonal vegetables and fruits provides the body with the necessary vitamins, minerals and fiber.
Legumes as the main source of protein: Legumes are an excellent source of protein, fiber and other nutrients.
Regular fish consumption: The fish is rich in omega-3 fatty acids that are useful for the health of the heart and brain.
Herbs and tea with antioxidant properties: Herbs and herbal teas contain antioxidants that can protect cells from damage and have an anti -inflammatory effect.
Moderation in food: Ikarians adhere to moderation in food and do not overeat.
Siesta: Daytime sleep (siesta) is an important part of the lifestyle of the Ikarians and helps to reduce stress.

D. Nobody, Costa Rica: diet based on corn, beans and pumpkin

The peninsula is known to Nobody in Costa Rica a high concentration of long-livers. The traditional diet of the inhabitants of Nico:

Corn: The main source of carbohydrates is used in the form of tortils, atola (corn porridge) and other dishes.
Legumes: Black beans are the main source of protein and fiber.
Pumpkin: Pumpkin is an important source of vitamins and minerals.
Rice: White rice is used in smaller quantities than corn.
Vegetables: A variety of vegetables, including tomatoes, pepper, onions – are used in moderate quantities.
Fruits: Tropical fruits, such as papaya, mango, bananas – are used in moderate quantities.
Meat: It is used in small quantities, mainly pork and beef.
Eggs: They are used in moderate quantities.
Coffee: Black coffee is a traditional drink.

Key features of the Nobyan diet:

Three sisters: corn, beans and pumpkin: This combination provides balanced consumption of carbohydrates, protein, fiber and other nutrients. Corn provides carbohydrates, beans with protein and fiber, and pumpkin – vitamins and minerals.
High fiber consumption: Corn and beans provide high consumption of fiber necessary for the health of the intestines and control the level of sugar in the blood.
Moderate meat consumption: The meat is consumed in small quantities, which reduces the risk of developing cardiovascular diseases.
Active lifestyle: Physical activity associated with agriculture is an important part of the lifestyle of the inhabitants of Nico.
Strong sense of goal: Residents of Nico often have a strong sense of goal in life (“Plan de Vida”), which helps them maintain positive attitude and motivation.

E. Loma Linda, California, US

Linda Linda, California, is a home for a large community of seventh -day adventists who live longer and healthier than on average in the United States. Seventh -day adventists adhere to a vegetarian diet based on the principles of the Bible and a healthy lifestyle.

Legumes: Beans, lentils, chickpeas are important sources of protein and fiber.
Vegetables: A variety of vegetables, including leaf green vegetables, carrots, broccoli, colored cabbage – are used in large quantities.
Fruits: Seasonal fruits, such as apples, bananas, berries – are used in moderate quantities.
Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds are important sources of healthy fats, protein and fiber.
Whole cereals: Oats, barley, film, brown rice are important sources of carbohydrates and fiber.
Soy products: Tofu, pace, soy milk are important sources of protein.
Eggs: They are used by some seventh -day Adventists, but in moderation.
Dairy products: They are used by some seventh -day Adventists, but in moderate quantities, often low -fat or plant alternatives.

Key features of the seventh -day adventist diet:

Vegetarian diet: The basic principle is the rejection of meat, which reduces the risk of developing cardiovascular diseases, cancer and other chronic diseases.
High fiber consumption: Legumes, vegetables, fruits, whole cereals, nuts and seeds provide high fiber consumption necessary for the health of the intestines and control the level of sugar in the blood.
Low consumption of saturated fats: Refusal of meat and limited consumption of dairy products reduce the consumption of saturated fats, which can increase the level of cholesterol in the blood.
Active lifestyle: Regular physical exercises, such as walking, swimming, gardening, are an important part of the lifestyle of seventh -day adventists.
Strong social support: Seventh -day adventists live in a cohesive community, which provides social support and reduces stress.
Faith and spirituality: Faith and spirituality play an important role in the life of adventists of the seventh day, which helps them maintain positive attitude and motivation.
Smoking and alcohol ban: Seventh -day adventists do not smoke and do not drink alcohol, which helps to improve health and increase life expectancy.

IV. The components of the “Long -term plate”: key products and their benefits

Analyzing the diets of long -livers in different “blue zones”, you can distinguish key products that are common to most of these regions and probably contribute to longevity.

A. Bobovo (beans, lentils, chickpeas):

Rich source of protein: Legumes are an excellent alternative to meat and provide the body with the necessary protein for the construction and restoration of tissues.
High fiber content: Fiber helps to normalize digestion, reduces blood cholesterol and helps to control the blood sugar.
Source of vitamins and minerals: Legumes contain vitamins of group B, iron, magnesium, potassium and other important nutrients.
Low glycemic index: Legumes have a low glycemic index, which means that they slowly release energy and do not cause sharp jumps in blood sugar.
Prebiotic properties: Fiber in legumes nourishes beneficial bacteria in the intestines, which helps to improve digestion and strengthen immunity.

B. Vegetables (green, cruciferous, root crops):

A rich source of vitamins and minerals: Vegetables contain vitamins A, C, K, vitamins of group B, potassium, magnesium, calcium and other important nutrients.
High fiber content: Fiber helps to normalize digestion, reduces blood cholesterol and helps to control the blood sugar.
Source of antioxidants: Vegetables contain antioxidants such as vitamin C, vitamin E, beta-carotene and other phytochemicals that protect cells from damage to free radicals.
Low calorie content: Vegetables have low calorie content, which makes them ideal for weight control.
A variety of tastes and textures: Vegetables offer a variety of tastes and textures, which allows you to create delicious and healthy dishes.

C. Fruits (berries, citrus fruits, tropical fruits):

A rich source of vitamins and minerals: Fruits contain vitamins A, C, vitamins of group B, potassium, magnesium and other important nutrients.
Source of antioxidants: Fruits contain antioxidants, such as vitamin C, vitamin E, anthocyans and other phytochemicals that protect cells from damage to free radicals.
High fiber content: Fiber helps to normalize digestion, reduces blood cholesterol and helps to control the blood sugar.
Source of natural sugars: Fruits contain natural sugar that provide the body with energy.
A variety of tastes and aromas: Fruits offer a variety of tastes and aromas, which makes them a pleasant addition to the diet.

D. whole cereals (oats, barley, buckwheat, brown rice):

A rich source of fiber: Whole cereals contain more fiber than processed grains, which helps to normalize digestion, reduce blood cholesterol and control the blood sugar.
Source of vitamins and minerals: Whole cereals contain vitamins of group B, iron, magnesium, zinc and other important nutrients.
Low glycemic index: Whole cereals have a low glycemic index, which means that they slowly release energy and do not cause sharp jumps in blood sugar.
Energy source: Whole cereals are an important source of carbohydrates that provide the body with energy.

E. Nuts and seeds (almonds, walnuts, flax seeds, chia seeds):

A rich source of beneficial fats: Nuts and seeds contain mono -saturated and polyunsaturated fats, which are useful for the health of the heart and brain.
Square: Nuts and seeds contain protein, which is necessary for the construction and restoration of fabrics.
High fiber content: Fiber helps to normalize digestion, reduces blood cholesterol and helps to control the blood sugar.
Source of vitamins and minerals: Nuts and seeds contain vitamin E, magnesium, zinc, selenium and other important nutrients.
Antioxidant properties: Nuts and seeds contain antioxidants that protect the cells from damage to free radicals.

F. Olive oil:

A rich source of mono -saturated fats: Mononasized fats are useful for heart health and help reduce blood cholesterol.
Source of antioxidants: Olive oil contains antioxidants, such as polyphenols that protect the cells from damage to free radicals.
Anti -inflammatory properties: Olive oil has anti -inflammatory properties that can help reduce the risk of chronic diseases.

V. The principles of cooking and food habits of long -livers

In addition to choosing certain products, the principles of cooking and food habits play an important role in longevity.

A. Moderation in food (the principle of “hara khachi bu”):

Eat until you are fed by 80%: Stop when you feel that you have sat down by about 80%. This avoids overeating and excessive load on the digestive system.
Pay attention to body signals: Learn to recognize hunger and saturation signals that your body sends.
Eat slowly and consciously: Take the time for each piece of food, enjoy taste and aroma.

B. Social aspect of nutrition:

Meeting for family and friends: Joint meals create an atmosphere of communication and support, which helps to reduce stress and improve mood.
Enjoy the process of cooking and eating: Turn the cooking and eating into a pleasant pastime, and not just the need.

C. Using fresh and seasonal products:

Buy fresh and seasonal products in local markets: Seasonal products are usually more tasty, nutritious and affordable.
Grow your own vegetables and fruits (if possible): Growing their own products allows you to control their quality and nutritional value.

D. Minimum food processing:

Prefer solid, unprocessed products: Avoid processed products containing added sugar, salt, fats and artificial ingredients.
Prepare food at home, and do not buy the finished one: Home food is usually healthier and nutritious than ready.

E. Restriction of sugar, salt and treated fats:

Limit the consumption of sweet drinks, sweets, pastries and other products containing added sugar.
Reduce salt consumption using herbs and spices to give taste to dishes.
Avoid treated fats such as trans fats contained in fast food, fried foods and baking.

VI. Adaptation of diet long -livers to modern life

Despite the fact that diets of centenarians have been formed for many generations in certain geographical conditions and cultural traditions, their basic principles can be adapted to modern life and included in their diet.

A. Increase in plant food consumption:

Try that most of your diet consists of vegetables, fruits, legumes and whole cereals.
Plan plant dishes for each meal.
Experiment with new recipes and ingredients.

B. Moderate meat consumption:

If you eat meat, choose low-fat varieties and use it in small quantities, no more than 2-3 times a week.
Consider the possibility of inclusion in the diet of vegetarian days.

C. The choice of useful sources of fats:

Use olive oil for cooking and salad dressing.
Include nuts, seeds and avocados in the diet.
Limit the consumption of treated fats such as trans fats.

D. Moderation in food and conscious nutrition:

Pay attention to the signals of hunger and saturation.
Eat slowly and consciously.
Practicuyte principle “hara hachi p”.

E. cooking at home and using fresh products:

Prepare food at home, and do not buy the finished one.
Use fresh and seasonal products.
Visit local markets and farms.

F. Improving food habits:

Limit the consumption of sugar, salt and processed products.
Drink enough water.
Do physical exercises.
Support social ties.
Manage stress.

VII. Scientific research confirming the benefits of diets of centenarians

Numerous scientific studies confirm the benefits of diets of long -livers for the health and life expectancy.

Mediterranean diet: Numerous studies have shown that the Mediterranean diet reduces the risk of developing cardiovascular diseases, cancer, type 2 diabetes and other chronic diseases, and also increases life expectancy.
Vegetarian diet: Studies have shown that the vegetarian diet reduces the risk of developing cardiovascular diseases, cancer, type 2 diabetes and other chronic diseases, and also helps to maintain a healthy weight.
A high fiber diet: Studies have shown that diet with a high fiber content reduces the risk of developing cardiovascular diseases, type 2 diabetes, colon cancer and other chronic diseases, and also helps to normalize digestion and maintain healthy weight.
Antioxidants: Studies have shown that antioxidants contained in vegetables, fruits, nuts and seeds protect cells from damage to free radicals and reduce the risk of chronic diseases.

VIII. Cautions and consultations

Before making cardinal changes to your diet, especially if you have any diseases, it is recommended to consult a doctor or nutritionist. They will help you develop an individual nutrition plan that takes into account your needs and health status. Do not blindly copy the diets of long -livers, as they are adapted to certain geographical conditions and lifestyle. It is important to adapt the principles of these diets to your life and your needs.

Longevity in a plate: what the oldest people of the planet eat

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