Start With These 8 Foods Centenarians Eat Most Often
Centenarians favor plant-based eating, including legumes, whole grains, and sweet potatoes, for their long-living benefits.
Olive oil, nuts, and seeds are essential for heart-healthy fats, vitamins, and reduced inflammation.
Small quantities of fish, antioxidant-rich tea, and turmeric keep centenarians thriving with optimal brain and immune health.
We’ve spoken to a handful of experts on the topic to better understand the common practices of those in this illustrious group—particularly when it comes to what they eat. Read on to discover some of the top diet staples for those who live for a century or more.
Healthy Habits of Centenarians
“Centenarians live all over the world, but some places have better
recordkeeping than others – and those places often have more documented
centenarians. This is one cause of the ‘Blue Zone' phenomenon,” says Ben
Meyers, the founder of LongeviQuest.
Dan Buettner was the founder of the trademarked Blue Zones concept that
identifies places where groups of centenarians are concentrated. These
areas are found all across the globe, on nearly every continent.
“However, some more well known Blue Zone locations include rural areas
such as Okinawa, Japan, Ikaria, Greece, Sardinia, Italy, and Loma Linda,
USA,” says Bradley J. Willcox MSc, MD, FGSA, FRSM.
And when it comes to lifestyle, quite a few commonalities have been discovered amongst those living in these areas. Avoiding stress
in everyday life is one philosophy that many centenarians practice.
“We’ve found that centenarians focus on their lives and the lives of the
people they love, instead of problems beyond their control,” Meyers
says. In a similar vein, Blue Zoners tend to find joy
in everyday life. “The concept of suffering for 50 weeks to splurge on a
two-week vacation would bewilder a centenarian,” Meyers adds.
Maintaining a positive attitude as well as “exercising, having a strong sense of community, and avoiding smoking are other key factors to improving longevity,” says Amy Davis, RDN.
8 Foods Centenarians Eat Often
But what may fascinate people most about these long-lived individuals
are the foods they eat and the habits they have around eating. “Some
eating patterns seen in centenarians include eating a large breakfast, eating mostly plant-based foods, avoiding weight-loss diets, moderating alcohol, and reserving sweets for celebrations,” says Davis.
With these practices in mind, here are eight foods researchers have identified as diet staples for centenarians:
Legumes
“One of the top foods amongst centenarians is legumes, which are rich in fiber and provide plant-based protein,” Davis explains. “Fiber-rich foods are thought to help control cholesterol and blood sugar, as well as lower the risk of chronic diseases like cancer and heart disease.” Legumes encompass beans, peas, and lentils. So, regardless of whether you typically reach for chickpeas, black beans, red lentils, snap peas, or otherwise, all of them will help promote longevity.
Olive Oil
Another common ingredient found in the kitchens of those living to (or well-past) 100 is olive oil. This culinary staple is high in healthy unsaturated fats that support optimal cholesterol levels. It’s also rich in micronutrients like plant compounds, vitamin E, and vitamin K that serve as antioxidants to lower inflammation throughout the body, further decreasing chronic disease risk.
Nuts and Seeds
“Nuts, which are full of vitamins, minerals, and unsaturated fats, are also staples in centenarians' diets,” says Davis, “Nuts are associated with reduced risk for heart disease and inflammation, likely due to their rich antioxidant content.” Given that seeds have a similar nutritional composition to nuts, they also elicit similar longevity benefits.
Tea
Whether it’s green, black, herbal, caffeinated, or decaf, tea is one of the top beverages among Blue Zoners. This is likely thanks to the multitude of antioxidant-rich plant compounds it contains. In fact, tea consumption has been shown to support immune, heart, gut, brain, and metabolic health.
Seafood
“Researchers have also found that centenarians eat smaller amounts of meat and tend to include more fish and other lean seafood in their diets,” says Davis. This may be due to the fact that many Blue Zones are located near the ocean. However, certain types of seafood (like fatty fish) serve as some of the few naturally concentrated sources of omega-3 fatty acids, which are potent anti-inflammatory agents that encourage optimal immune, brain, and heart health.
Whole Wheat Sourdough Bread
Whole wheat sourdough bread combines a few common food trends seen across centenarians. “Whole grains are another common denominator of centenarians. They are rich in fiber, minerals, and B vitamins,
especially when compared to their white, refined counterparts,”
explains Davis, “Eating whole grains is associated with a lower
mortality risk from cardiovascular disease and cancer.”
“Many centenarians are known for their high energy levels. Starchy foods
may help centenarians stay active until very late in life,” Meyers
adds.
Researchers also discovered that many people living to 100 or longer bake their own bread—a lot of times using sourdough starter. This living culture of bacteria sparks fermentation in bread dough, helping to digest some of the gluten it contains and increasing the digestibility of the final product. Sourdough bread also tends to have a lower glycemic index than other loaves, supporting blood sugar management and metabolic health
Sweet Potatoes
If you watched the Netflix documentary, then you may remember the Japanese purple sweet potatoes that served as a staple food for Okinawan centenarians. And while this specific variety of potato may be tricky to track down in the States, your everyday sweet potato from the grocery store is pretty similar nutritionally. Both types of sweet potato are rich in fiber and micronutrients like potassium, vitamin A, vitamin C, and plant compounds. These help to improve immune, heart, and metabolic health.
Turmeric
And finally, certain nutrient-dense spices, like turmeric, can also promote longevity. “Turmeric is rich in phytonutrients, such as flavonoids, that may be beneficial to living longer,” says Willcox. The phytonutrients (another name for plant compounds) found in turmeric, like curcumin, work to reduce inflammation throughout the body, supporting overall health as well as targeted areas, like the brain.