10 Foods Centenarians Eat for a Long, Healthy Life

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.

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

Beans and legumes are an important part of the Blue Zone diet. They're rich in protein, fiber, vitamins, and minerals.

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.

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.

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

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.

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.

3. Nuts and Seeds

Eating nuts like pistachios, walnuts, and almonds seems to be a common habit for centenarians in Blue Zones.

Nuts and seeds are full of healthy fats, protein, and fiber and are an excellent source of many vitamins and minerals. Nuts have antioxidant and anti-inflammatory properties. Eating nuts has been shown to help lower cholesterol and blood pressure while reducing the prevalence of diabetes.

Seeds, like chia seeds and flaxseed, have many of the same health benefits.

4. Whole Grains

Whole grains have been directly linked to healthy aging. Foods like whole wheat, quinoa, and brown rice are excellent sources of complex carbohydrates, which are rich in fiber and other nutrients.

Including whole grains in your diet can support healthy digestion, blood sugar control, and cholesterol levels. The complex carbohydrates also provide sustained energy to help you feel fuller longer, which could help you manage your weight. 

Making bread from scratch, often using sourdough starter, is another hallmark of the Blue Zones. Sourdough is the oldest form of leavened bread and has metabolic health benefits that can support longevity.

5. Olive Oil

Some of the Blue Zones are in the Mediterranean, so it is no surprise that olive oil, which is popular in the Mediterranean diet, is linked to longevity.

Olive oil is rich in monounsaturated fatty acids, which are associated with many heart health markers. Adding olive oil to a well-balanced diet can reduce cholesterol levels and help fight free radicals associated with cardiovascular disease.

Olive oil is also known for its antioxidant and anti-inflammatory properties, which can support healthy aging. Research has shown that olive oil may benefit your liver, immune, kidney, digestive, and brain health.

Olive oil can be enjoyed in many ways, and people in Blue Zones often use it to cook and dress their dishes.

6. Turmeric

Turmeric is a key ingredient for centenarians in some Blue Zones, often included in stews, soups, and teas. It can help reduce chronic inflammation, promote healthy digestion, and boost immune function.

Eating turmeric regularly may also support brain health and reduce the risk of nerve-related diseases associated with older age. Research has shown that turmeric may improve working memory and processing speed. This helps maintain brain function, promotes healthy aging, and allows for more independence.

7. Sweet Potatoes

Sweet potatoes are a staple food for centenarians living in Blue Zones, especially those in Okinawa, Japan. Research suggests that purple sweet potatoes, rich in bioactive compounds, possess anti-aging potential and may support longevity.

Sweet potatoes are an excellent source of carbohydrates and fiber, providing a steady energy source after eating. Their antioxidants help fight inflammation.

Sweet potatoes can be enjoyed in a variety of ways, including baked or boiled.

8. Seafood

Many Blue Zones are near bodies of water, making seafood easily accessible. Seafood is often consumed in moderation as part of a mostly plant-based diet, providing a nutrient-dense source of protein to support lean muscle tissue and long-lasting health.

Seafood's essential nutrients can support longevity and overall health. For example, fish rich in omega-3 fatty acids can benefit brain health and function, reduce inflammation, and support heart health.

The latest Dietary Guidelines for Americans recommend that the average healthy adult consumes seafood at least twice weekly. Less than 20% of Americans meet those recommendations.

9. Fruits

Fruit is a major food group for those living in Blue Zones. It provides essential vitamins, fiber, and antioxidants that contribute to overall health and vitality.

While specific health benefits will vary between fruit types, sufficient fruit intake has been linked to multiple health benefits. Research shows that eating enough fruit daily can improve blood sugar control, weight management, and heart health, among other health benefits.

10. Teas

Hot teas are a standard part of life for many Blue Zone centenarians, offering comfort and health benefits. Green teas contain many bioactive compounds and are often made from local plants.

These beverages possess antioxidant, anti-inflammatory, antimicrobial, and neuroprotective properties. Research suggests that those who regularly drink herbal teas may be less likely to experience chronic diseases like certain cancers, diabetes, arthritis, and cardiovascular disease.

How To Follow a Blue Zone Diet

The Blue Zone diet is primarily plant-based, emphasizing whole, unprocessed foods like beans, fiber-rich whole grains, fresh fruits, and veggies. It encourages mainly drinking water for hydration. While the diet doesn't eliminate specific foods or food groups, it does recommend limiting red meat, dairy, and added sugar.

Many Blue Zones are near bodies of water, highlighting seafood as an optimal protein source. Nuts and seeds are also a staple, providing a long list of vitamins, minerals, and healthy fats.

There's no calorie counting or macronutrient tracking, but the Blue Zone diet encourages mindful eating. It's essential to be aware of your hunger cues and stop eating once you feel full. Some people in Okinawa will stop eating when they think they are approximately 80% full.

Tips for Eating Blue Zone Foods

Meal planning and preparation can help you include foods that boost your longevity. Start by choosing your protein source, ideally beans or seafood. Then, choose a grain and consider chopping your produce ahead of time so it's ready to eat.

Mindful eating is also part of the Blue Zone diet. Many Blue Zone residents practice mindful eating, listening closely to their body and hunger cues. They tend to eat when hungry and stop eating when they feel full.

Examples of Blue Zone meals and snacks include:

• Quinoa bowl with roasted vegetables
• Lentil soup
• Black bean and avocado burrito
• Oatmeal with fresh fruit
• Raw veggies with chickpea hummus
• Fruit salad with granola

Other Ways To Support Healthy Aging

Many lifestyle factors support healthy aging, such as stress management, sleep quality, and regular physical activity.

Centenarians often take a holistic approach to healthy living, which includes:

• Adequate sleep: Getting 7-9 hours of uninterrupted sleep per night can support a longer life expectancy.
• Physical activity: Regular physical activity can support overall health and longevity. The latest Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity activity per week, with two days of strength training.
  
• Stress management: Stress management is essential for healthy aging in a world that seems to get busier every day. Stress can affect your overall health and contribute to chronic disease. Try managing stress through meditation, regular therapy appointments, or time in nature.
  
• Social activity: Maintaining a strong social network can help older adults maintain their quality of life and support healthy aging.
  

A Quick Review

Centenarians are often highly regarded for their healthy lifestyles. Many centenarians live in similar areas called Blue Zones and share many of the same dietary habits.

Dietary choices can influence longevity. While no one food holds the key to a long and healthy life, some foods may support your overall health as you age.

The best foods for healthy aging are typically nutrient-dense and promote metabolic health. Blue Zone centenarians eat a primarily plant-based diet and limit dairy, red meat, and added sugars. That said, longevity requires a holistic approach that includes regular physical activity, adequate sleep, and stress management.