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The phenomenon of longevity is one of the most mysterious and interesting scientists around the world. Why do people in some regions live up to 90-120 years old, while maintaining activity and clarity of mind? And in others, they die before reaching 70 years old, and after the 50th anniversary they feel very old ... Science has not yet found an exact answer to these questions, but it is obvious that not genes, but lifestyle and diet are of paramount importance.
American traveler Dan Byutner visited all the places on the planet where people live long. He called these places the Blue Zones. There are five Blue Zones in total:
- Okinawa island (Japan);
- the island of Sardinia (Italy);
- the island of Ikaria (Greece);
- Nicoya Peninsula (Costa Rica);
- Adventist community in Loma Linda (California, USA).
Living conditions and traditional diets in the Blue Zones vary. But Dan Buetner points out a few similarities.
These regions seem to be separated from the surrounding world, people there live closed, as if separate from civilization. In old age, they remain active, participate in family life, move a lot, and spend their free time outdoors. And they eat only natural food: what is cooked with their own hands, without industrial additives, semi-finished products, snacks.
The diet of centenarians includes seven main products.
1. Vegetables and fruits
95 percent of the foods that make up the diet are of plant origin. Centenarians eat vegetables and fruits at every meal. They are consumed raw and after heat treatment, but minimal.
The abundance of vegetables and fruits in the diet is the key to maintaining the health of the digestive and cardiovascular systems. Choose fruits that grow in your area and include them in your diet every day. Eat seasonal fruits: those grown in greenhouses or brought from far away are likely to contain dangerous nitrates and pesticides that negate the benefits of fresh vegetables and fruits.
2. Legumes
Lentils, beans, chickpeas, peas are the basis of the Mediterranean diet, which is traditionally followed by the inhabitants of the island of Sardinia. Legumes contain a large amount of fiber and nutrients: B vitamins, minerals. This is a source of protein, which is not inferior in quality to meat, but without the fat content.
3. Nuts
“In any of the Blue Zones where I have been, they always offered me nuts for a snack,” notes Dan Buetner. “People who eat them regularly live three years longer on average.”
The benefits of nuts are confirmed by doctors and nutritionists. They contain valuable unsaturated fats that reduce the level of bad cholesterol, and vitamin E, which has antioxidant properties. There are also many minerals in nuts: potassium, magnesium, phosphorus. They help in the work of the heart, keep strong bones and teeth.
4. Fish
The diet of the indigenous population of many island territories is based on the use of fish. Fish and seafood are basic on the menu of residents of Sardinia, Ikaria, Nicoya. They are rich in protein, calcium, phosphorus, iodine, but contain almost no fat.
The World Health Organization considers the absence or minimum amount of saturated fat in the diet as the basis for maintaining cardiovascular health.
5. Meat
Meat is a source of protein, without which cell regeneration, maintaining muscle tone, and strong immunity are impossible. But meat contains saturated fats, which lead to blockage of blood vessels.
Contrary to popular belief, centenarians eat meat. For example, on the island of Okinawa they love pork very much, they eat it every day in soups, boiled, stewed. But they cook it to such a state when all the fat is melted and digested, and only meat fibers saturated with collagen and casein remain in the dish.
6. Whole grain
Whole grain cereals are a source of long-term carbohydrates, and the diet of centenarians can, without exaggeration, be called high-carbohydrate. It has a place for wheat, rice, buckwheat (Japanese national noodles are made from it). This type of diet proves the fallacy of the judgment that it is necessary to reduce carbohydrates in the diet in order to maintain health and maintain a normal weight.
The right carbohydrates come from cereals and whole grains. They increase life expectancy and are exceptionally beneficial. Wrong carbohydrates are sweets, confectionery, products with trans fats. They shorten life, as they wear out the digestive organs and cause disturbances in the work of the heart and blood vessels.
7. The right drinks
Green tea, drinks with the addition of turmeric and ginger, dry red wine - this is what centenarians drink. Water is at the top of this list. California Adventists believe that the secret to longevity is the habit of drinking at least seven glasses of pure water every day.