There are five regions on our planet that are known to have the highest average life expectancy rates. Your lifestyle choices, like as your nutrition, have a considerably higher influence on whether or not you will live a long life and whether or not you will be susceptible to certain illnesses than your genetics do....CONTINUE READING
Naturally, academics have put in a lot of work to try to figure out why individuals in these areas live such long lives and what factors contribute to their exceptional longevity.
These regions are referred to as “Blue Zones,” and they include Loma Linda, California, Okinawa, the Nicoya Peninsula in Costa Rica, Ikaria, Greece, and Ogliastra, which is located in Sardinia, Italy. Loma Linda is the only place in the United States to have been designated as a Blue Zone.
According to Healthline, the past study has shown that the rates of nonagenarians and centenarians (those who live beyond 90 and 100 years) in these regions are at an astoundingly high level. These are individuals who have lived their whole lives.
95% of the people who live in the Blue Zones consume a diet that is rich in plant proteins, which indicates that eating habits in these areas are mostly plant-based. Meat is often only consumed by non-vegetarians approximately five times each month, on average.
This should not come as a surprise since a significant number of studies have shown that decreasing the amount of red meat consumed and increasing the amount of plant-based meals consumed may enhance both a person’s health and the length of their life.
According to the conclusions of this research, making dietary changes such as converting to a plant-based diet and limiting the amount of processed foods you eat may add an additional 13 years to your life expectancy.
If you want to give yourself the greatest possible chance of living to be 100, here are six plant-based foods that you should include into your diet.
The legume family is a fantastic place to begin. Foods such as lentils, beans, and peas are examples of legumes, which are very nutrient-dense while often having a low (unhealthy) fat and cholesterol content. Following the requirements of the Blue Zone diet, one should make sure that each meal has a minimum of a half cup of legumes.
Grains that are whole
Fiber, antioxidants, vitamins, and minerals are all abundant in whole grains since they are unprocessed. There is the potential for six grams of protein to be found in one cup of grains such as couscous. In addition to oatmeal, additional grains that may be purchased include popcorn, quinoa, brown rice, and barley.
3. goods made from nuts and seeds
They are lauded for their taste and their high level of omega-3 fatty acids, which have been shown to reduce the risk of heart disease as well as inflammation. In the Blue Zones, they are the go-to snack.
All nuts include the mineral magnesium, which may help maintain healthy muscles and nerves and is mentioned by Harvard Health as being found in all nuts. On the other hand, they are packed with a variety of important vitamins.
For instance, almonds are an excellent source of calcium and vitamin E, whilst pecans and peanuts are both rich in B vitamins.
4. Limit the amount of fish you eat.
In the Blue Zones, there is a moderate consumption of fish, with serving sizes of no more than 85 grams ingested around three times per week on average. In comparison to the levels of toxins found in other types of fish, sardines, and anchovies have a far lower overall concentration.
5. Dairy products derived from goats and sheep
The diets of people from Loma Linda, Sardinia, Ikaria, and Nicoya all contain dairy products in some form or another. Full-fat dairy products are recommended over low-fat dairy choices since the latter often include a greater number of additives.
6. Consuming eggs on a regular basis
In the Blue Zones, the intake of eggs occurs anywhere from four to six times per week on average. They are packed to the brim with B vitamins as well as proteins and are typically consumed with plant-based meals such as beans.
In addition to these six plant-based meals, Healthline notes that residents of Blue Zones typically engage in calorie restriction and periodic fasting. Furthermore, they engage in strenuous physical activity on a daily basis, such as gardening and walking, which is key to their very long lifespans
