In his book, "The Blue Zones," author Dan Buettner identifies several areas throughout the world where people routinely live to age 100 and beyond. After teaming with National Geographic, Buettner spent years exploring key lifestyle characteristics that may explain increased longevity. In addition to factors such as activity level and mental outlook, Blue Zone centenarians routinely eat super foods that are believed to lengthen life expectancy.
Plant Based Foods
A plant-based diet, primarily consisting of vegetables and fruits, is regularly consumed by people living in Blue Zones. According to Buettner, "A plant-based diet is an essential part of any nutritional program, with overwhelming evidence from the four Blue Zones (Loma Linda, Nicoya, Sardinia and Okinawa) pointing to the regular consumption of vegetables and fruit aiding longevity." Buettner notes that the predominant diet in much of Central America consists of corn tortillas, beans and squash. Calling the combination the "Mesoamerican trifecta," he states, "It's arguably the best longevity food ever invented."
Calcium-Rich Foods
The Nicoya Peninsula in Costa Rica is a Blue Zone known for its hard water. The water in the region is full of healthy minerals such as calcium and magnesium. Buettner believes that the minerals help create strong bones, stating, "One of the biggest killers of older people in this country is simply falling down and breaking a bone. If you take calcium and couple it with vitamin D, your bones don't deteriorate as quickly." He recommends eating eggs, dairy products, goat's milk and leafy greens such as kale and broccoli to increase longevity.
Cheese and Red Wine
Centenarians living in Sardinia routinely consume red wine and pecorino cheese. Red wine contains valuable antioxidants that protect cells from damage from free radicals. Pecorino cheese contains healthy doses of omega-3 fatty acids that promote brain function and may reduce the risk of heart disease. Although the fatty acids cannot be made in the body, they can be found in foods such as fish, algae, some plants and nut oils.
Limited Meat Consumption
Many people living in the Loma Linda, California Blue Zone are vegans. More than 9,000 residents in the area are members of the Seventh Day Adventist Church. Because the religion promotes vegan lifestyles, members consume no meat, dairy or eggs. Recognizing that some people may not want to embrace veganism, Buettner suggests limiting meat consumption, stating, "You can eat meat, but ... keep it as a sideshow."
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