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Blue Zones diet: Know the secrets of the world's longest-lived people, from Okinawa, Icaria and others

What to eat: By embracing plant-based foundations, incorporating nutrient-dense staples, and fostering mindful eating practices, individuals can adopt elements of the Blue Zone Diet to live longer.

January 31, 2024 / 18:19 IST
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Health diet benefits of legumes and beans (Image: Canva)
Health benefits of legumes: Whether it's the black beans in Nicoya, the soybeans in Okinawa, or the lentils in Ikaria, legumes play a pivotal role in the Blue Zone diet (Image: Canva)

What’s the secret behind a long, healthy life? In the 2000s, just like many curious others, American author Dan Buettner had been on a mission to uncover the secrets of life spans crossing 100 years. Teaming up with National Geographic and the National Institute of Aging, Buettner later identified five areas with the highest percentage of centenarians and called them Blue Zones (including Okinawa in Japan, Icaria in Greece, Nuoro Province in Italy, the Nicoya Peninsula in Costa Rica, and Loma Linda in California).

While the theory suggests that the communities belonging to these regions follow certain lifestyle habits that help them live longer than the rest of the world, it is their dietary choices that have been in the limelight. So, what exactly are the food secrets of the world's longest-lived individuals? Let’s find out.

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Plant-based foundations: One striking similarity among Blue Zone populations is their predominantly plant-based diets. Vegetables, fruits, legumes, and whole grains form the cornerstone of their meals. In Okinawa, for example, the traditional diet is rich in sweet potatoes, contributing to a low-calorie, nutrient-dense intake that supports longevity. In Sardinia, the Mediterranean influence prevails with a focus on olive oil, fresh vegetables, and herbs. Icarian cuisine similarly revolves around locally sourced vegetables, providing a plethora of antioxidants and essential nutrients. The Seventh-day Adventists in Loma Linda emphasise plant-based staples, aligning with their belief in a vegetarian lifestyle.

The power of beans: Beans, in various forms, emerge as a recurring theme in Blue Zone diets. Whether it's the black beans in Nicoya, the soybeans in Okinawa, or the lentils in Ikaria, legumes play a pivotal role. These nutrient-packed powerhouses are excellent sources of protein, fibre, and essential vitamins, contributing to heart health and overall well-being.