Foods That May Improve Longevity

​The blue zones refer to five world areas where people often live to be over 100.  The eating patterns of people living in these regions are collectively called the “Blue Zones diet.” 
 
The blue zone diet is an eating style that may help you live longer.  Eating primarily plant-based can be adopted by anyone throughout the world. Doing so may come with many health benefits, including a lower risk of chronic health issues and a better quality of life.

Foods That May Improve Longevity – The Blue Zones Diet
By Pierre Mouchette | Bits-n-Pieces

You might have heard of parts of the world where it is common for people to be 100 years or older.  These areas are known as blue zones.  As a result of these people’s good health and long-life span, many researchers have studied their diet and lifestyle to uncover habits that may contribute to longevity.
 
What is the Blue Zones diet, and how does it work?
While commonly referred to as the Blue Zones diet, the foods and habits of those living in the blue zones are best viewed as a lifestyle.  This manner of eating originates from five blue zones, which are in:

• Loma Linda, CA, USA
• Nicoya, Costa Rica
• Sardinia, Italy
• Ikaria, Greece
• Okinawa, Japan

Despite the different cultures, people across blue zones prioritize similar beliefs around food.  It includes eating primarily plant-based foods and choosing whole foods over processed versions.  These people's food and lifestyle habits contribute to a longer and higher-quality life.  Examples of lifestyle practices include regular movement and physical activity, and strong social relationships with others in the community.
 
What foods are a part of the Blue Zones diet?
The blue zone diet primarily comprises plant-based foods (around 95%).  The following is a list of 6 foods commonly found in the Blue Zones diet.
Seasonal fruits and vegetables - unsurprisingly, colorful fruits and vegetables are present at just about every meal in the blue zones.  They are rich in the following:

• Fiber
• Antioxidants
• Other essential vitamins and minerals, like folate and potassium

With an emphasis on leafy green vegetables such as spinach, kale, collards, and any fruit. 
Note:  While the blue zones try to eat locally and seasonally, they also eat pickled and dry versions of products that are not in season.
Beans - the diet recommends eating at least ½ cup of cooked beans daily.  Beans offer a good source of plant-based protein and fiber and are low in fat.  These can come from all types of beans, including:

• Black beans
• Garbanzo beans
• White beans
• Lentils

Nuts - the recommended eating pattern is about 2 oz. of nuts daily.  Nuts are a great source of healthy unsaturated fats, fiber, and antioxidants.  Since different nuts have unique nutrient profiles, plan for a mix, such as:

• Almonds
• Brazil nuts
• Walnuts

Whole grains - bread is eaten in a whole grain form.  Whole grain bread is less processed than refined white bread and has higher amounts of naturally occurring fiber and minerals like iron, magnesium, and phosphorus.  While sourdough is not typically whole grain, it is also commonly eaten because it is fermented and may be easier to digest and support a healthy gut microbiome.  Aside from bread, other types of whole grains include:

• Brown rice
• Quinoa
• Foods made with whole-grain flour, like whole-wheat tortillas and pasta

Olive oil - healthy fats, especially olive oil, are commonly eaten.  Olive oil contains healthy unsaturated fats and has antioxidant and anti-inflammatory properties.  It is best used for low-heat cooking (like sauteing) or drizzling vegetables and other foods for added flavor.
Food in its natural state - as mentioned, a common theme is eating foods naturally.  Whole foods have the benefit of often being more nutrient-dense than processed foods.  It can look like this:

• Enjoying a whole fruit instead of just drinking the juice
• Consuming full-fat yogurt
• Eating the entire egg rather than just the egg white

Beverages of the Blue Zones diet - people in the blue zones drink mostly water.  Other beverages consumed include:

• Coffee
• Tea, especially green tea
• Red wine, in limits

To reap maximum benefits, consume tea and coffee without sugar.  Remember, if you do not drink alcoholic beverages, do not start!  Even though red wine is thought to be helpful, even the most minuscule amount of alcohol can raise your risk for health problems.
What foods should be limited - the Blue Zones diet limits foods that may harm your health and lower longevity.  These include:

• Butter
• Highly processed foods, such as fast foods and ultra-processed foods
• Meat, especially red and processed meat
• Refined carbohydrates, including white rice, white bread, and most breakfast cereals
• Sugar from foods like sweetened beverages, desserts, and packaged foods

 
Possible Health Benefits of the Blue Zones diet
About 71% of deaths worldwide are estimated to be caused by heart disease and stroke.  While there is not much research on the Blue Zones diet specifically, it is possible that a similar eating pattern can offer protective benefits against health problems.
Health benefits linked to foods commonly consumed as part of the blue zones eating pattern:
Lower risk of Type 2 diabetes - many foods eaten as part of the Blue Zones diet are fiber-rich, which helps control blood sugar.
Lower risk of heart disease - the Blue Zones diet focuses on healthy, unsaturated fat rather than saturated fat.  Research shows that high amounts of saturated fat are linked to heart problems.
Lower inflammation - most foods eaten as part of the Blue Zones diet also have anti-inflammatory properties, which may offer protection against liver disease, brain disorders, and some types of cancer.
Lower risk of obesity - many high-fiber foods in the Blue Zones diet can help with weight management and prevention of obesity by helping you feel fuller for longer.  People in the blue zones also tend to be physically active, supporting a healthy weight.
Lesser chances of metabolic syndrome - characterized by many factors, including high blood pressure and a large waistline.  Metabolic syndrome raises your risk of stroke, heart disease, and other health conditions.  Recent research suggests that plant-based diets can lower your risk of metabolic syndrome by half.
Remember that other habits apart from the diet - like exercising and having a strong sense of community may play a prominent role in the health and longevity of people living in blue zones.  So, it is unclear whether following the Blue Zones diet alone is enough to reap the same benefits.
 
Are there drawbacks to the Blue Zones diet?
It is unlikely because it is not a rigid diet based on various nutrient-dense foods.  Following the blue zones eating style requires effort and encourages more home cooking than eating out.  It also may be more expensive because of its emphasis on eating fresh foods.
 
Who should add more blue zone foods to their diet?
Anyone can benefit from eating foods common in the Blue Zones diet pattern.  It is not just for older adults who want to add more years to their life.  Children and young adults can also eat the Blue Zones diet to protect their health and improve their longevity for years to come.
 
What are the differences between the Blue Zones diet and the Mediterranean diet?
Even though there are many similarities, the Blue Zones diet is geared explicitly toward longevity.  It is a bit stricter because it recommends an almost entirely plant-based diet, whereas the Mediterranean diet allows for more animal foods, specifically fish.