What you need to eat for longevity: nine foods – Health – tsn.ua

There is a so-called “blue zone” in the world – these are the five regions where the most centenarians live (Sardinia in Italy, Okinawa in Japan, Ikaria in Greece, Nicoya in Costa Rica, Loma Linda in California (USA)). Love for what products unites these people? Let’s figure out what to add to your daily diet to live long and be healthy.

Beans and legumes

In most Blue Zones, legumes form the basis of the diet. They contain essential amounts of antioxidants, nutrients, and fiber that help maintain a healthy weight and fight disease. For example, in Nicoya, Costa Rica, black beans are consumed daily and have antidiabetic and anticancer properties.

Potato

For the inhabitants of Ikaria in Greece, white potatoes are considered the staple food. And in the Okinawa area, purple sweet potatoes predominate. The latter, by the way, contains special phytochemicals, anthocyanins, which help prevent most diseases. Sweet potatoes also contain vitamins A, B6, C and potassium. There is also a lot of fiber in it. Although some consider white potatoes to be unhealthy due to their high carbohydrate content, they have been shown to help prevent diabetes and maintain low blood pressure.

Garlic

In Okinawa Prefecture in Japan, garlic is regularly used. According to an article in National Geographic, this product is a “powerful natural medicine.” It helps reduce the risk of developing certain diseases that come with age. Garlic contains antioxidants and has anti-inflammatory properties, so it helps prevent the development of diabetes, certain types of cancer, and cardiovascular diseases.

Olive oil

Olive oil is another daily staple for the residents of Ikaria, Greece. Extra virgin olive oil has many health benefits. Therefore, residents of the Mediterranean, where it is regularly used, are considered the healthiest in the world. For example, scientists have found that this product helps normalize blood pressure, control weight, reduce the risk of developing certain types of cancer, and generally improve health.

Avocado

In the California town of Loma Linda, the local community consists primarily of Seventh-day Adventists. They are known for following a vegetarian diet and avocado plays an important role in it. This product helps lower blood cholesterol levels, containing 30% more potassium than bananas. Avocados also reduce the risk of obesity and type 2 diabetes.

Salmon

Fatty fish, particularly salmon, are very popular among long-lived Blue Zones residents. It contains a large amount of omega-3 fatty acids, which support heart function and reduce the risk of cardiovascular disease, reduce inflammation in the body.

Whole grain sourdough bread

In the Italian region of Sardinia, residents often eat chickpeas, goat’s milk and sourdough bread. The latter is made from whole wheat and also contains beneficial live lactic acid bacteria. It is the Sardinian fermentation process that helps convert sugar and glucose into lactic acid. This significantly reduces the glycemic index, meaning blood sugar levels do not rise, and the person feels full longer.

Tomatoes

Tomatoes are another favorite product of the Sardinians. This vegetable is used in many dishes here. Tomatoes contain the antioxidant lycopene, which has anti-inflammatory properties. It is also able to normalize blood pressure, reduce the risk of developing metabolic syndrome and stroke, and improve heart function. Tomatoes also contain beta-carotene, which reduces the risk of tumor development.

Wine

Many Blue Zone regions include red wine in their diet, drinking about two glasses a day. Some studies have confirmed that red wine helps improve heart function through its polyphenol and antioxidant content. However, any alcoholic drink requires moderation and consultation with a doctor.

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