As of 2010, the U.S. Census Bureau reported that there are more than 500,000 centenarians in the world, 100,000 in the United States alone. Many factors account for the longevity and increase in centenarians, including heredity, environment, mental and physical vitality, and lifestyle. Although diet is only one piece of the puzzle, research has indicated the eating habits of healthy centenarians are a central piece.
High Fiber
Researchers have long explored the benefits of fiber in terms of its ability to create bulk and remove toxins from the body. A 2001 study published in the "Chinese Medical Journal" found fiber -- in the form of dried sweet potato slices -- to be a staple in the diet of centenarians living in the Yimeng Mountain region in China. Centenarian Daisy McFadden of the Bronx, New York, credits daily servings of high-fiber foods like oatmeal, bananas, beets and tomatoes, according to a Canadian Broadcasting Centre story in 2010.
Low-Calorie Diets
With aging comes the decreased ability of the body to fight free radicals, or cell-damaging molecules found in environmental toxins and that occur during the metabolization of food. The Okinawa Centenarian Study, an ongoing examination of Japanese centenarians since the 1970s, has found that eating less and low-calorie diets increase lifespan by reducing the cellular damage. The concept of eating less marks the foundation to the Okinawa dieting philosophy, called hara hachi bu, or eating until you are only 80 percent full.
Plant-Based Food
Okinawans' high consumption of plant-based foods has resulted in 80 percent fewer cases of breast and prostate cancer and an 80 percent lower risk for heart disease than North Americans, according to the Okinawa study. One key component to this statistic and a factor linking centenarians globally is the shunning of red meat and animal products in favor of chicken, fish, soy and tofu. The exception is yogurt, a staple in the diets of centenarians in the Russian Caucasus region.
Minerals
Regular intake of copper, manganese and selenium minerals may have a role in extending the lifespan of centenarians. The "Chinese Medical Journal" found high quantities of these minerals in Yimeng Mountain centenarians were directly linked to the complete absence of cases of cardiovascular disease, stroke and malignant tumors. The antioxidant support of selenium and manganese help to prevent cellular damage and disease and promote energy and biological vitality.
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