Diet and longevity experts have shared one type of vegetable they say is ‘best of the best’ for helping you live longer. Researchers who have studied the food and lifestyle choices of people who have reached a very old age in certain parts of the world have created a diet that reflects this.
The Blue Zone diet is a plant-based diet that focuses on eating whole, unprocessed, nutrient-dense and fibre-rich foods. It’s based on the eating habits in regions where people live longer and elude chronic diseases.
Longevity expert Dan Buettner is credited with founding the Blue Zone diet and coining the term. Buettner and a team of scientists pinpointed longevity hotspots worldwide, dubbing them Blue Zones. The five locations are Okinawa in Japan, Loma Linda in California, Nicoya Peninsula in Costa Rica, Sardinia in Italy and Ikari in Greece.
The demographers and researchers found that all Blue Zones areas share nine specific lifestyle habits and principles, called the Power 9. On the official Blue Zone website, these are listed as:
- Move naturally
- Know your purpose
- Downshift
- 80% rule
- Plant slant
- Friends at five
- Positive pack
- Belong
- Loved ones first
Many residents of Blue Zones enjoy easy access to fresh, locally grown fruits and vegetables, which are mostly free from pesticides and grown organically. If they’re not cultivating these items in their own gardens, they know where to buy them at prices often lower than processed foods. They regularly include specific nutritious foods in their meals, typically absent from convenience store shelves or fast-food menus nationwide.
Best food for longevity
According to Buettner’s Blue Zone research, leafy greens are the ‘best’ food for potentially helping you live longer. A statement on the website reads: “The best of the best longevity foods in the Blue Zones diet are leafy greens such as spinach, kale, beetroot and turnip tops, chard, and collards.”
It adds: “Research shows that in Ikaria, more than 75 varieties of edible greens grow like weeds; many contain ten times the polyphenols found in red wine. Studies have found that middle-aged people who consumed the equivalent of a cup of cooked greens daily were half as likely to die in the next four years as those who didn’t eat greens.”
Why are leafy greens so good for you?
Leafy greens are considered a superfood because they are rich in nutrients and have many health benefits.
- Fibre : Helps with digestion and may prevent type 2 diabetes
- Antioxidants : Protect cells from damage and may reduce the risk of cancer and heart disease
- Calcium and vitamin K : Build strong bones and reduce the risk of osteoporosis and fractures
- Folate, vitamin C, and vitamin A : Provide essential nutrients
- Chlorophyll : A plant chemical that helps fight cell damage
Leafy greens may help lower the risk of heart disease, certain cancers, macular degeneration, and type 2 diabetes. They can also improve digestion as they contain a specific type of sugar that helps fuel healthy gut bacteria.
As leafy greens are packed with calcium and vitamin K, these work together to build strong bones. Eating such vegetables may also reduce your risk of cancer due to the high amount of carotenoids they possess, which may block the early stages of cancer.
What foods are included in the Blue Zone diet?
Following the Blue Zone diet means ensuring that 95% of your food comes from a plant or product. Keep your animal protein intake to just one small serving each day. Instead, incorporate more beans, leafy greens, yams, sweet potatoes, fruits, nuts, and seeds into your meals. Whole grains are also a good choice.
In four out of the five blue zones, people eat meat, but they do so in moderation, often treating it as a special occasion food, a small side dish, or a way to enhance the flavour of their meals. Researchers also discovered that individuals who ate a quarter pound of fruit each day, roughly equivalent to one apple, had a 60% lower risk of dying over the next four years than those who did not consume fruit.
It also requires eating up to three ounces of fish daily. These include sardines, anchovies, and cod, which are “middle-of-the-food-chain species that are not exposed to the high levels of mercury or other chemicals like PCBs”. The diet also means minimising your consumption of cow’s milk and dairy products such as cheese, cream, and butter. Eat no more than three eggs per week.
Eat at least a half cup of cooked beans daily. Consume no more than seven added teaspoons of sugar a day. Eat two handfuls of nuts per day. Replace common bread with sourdough or 100% whole wheat bread. Drink coffee for breakfast, tea in the afternoon, wine at 5 pm and water all day. Never drink soda pop, including diet soda.