Centenarians Suggest 8 Foods That Can Help You Live to 100 Years Old

 By Chico Mies

Sweet potatoes, olive oil, lentils, and other foods are commonly consumed by centenarians.

                          In This Article 

1. Wellness Practices of Centenarians  
2. Nutritional Choices of Centenarians.

The pursuit of a long and healthy life is a primary concern for numerous Americans. This may explain the immediate popularity of "Live to 100: Secrets of the Blue Zones," which debuted on Netflix in August of the previous year. The intrigue surrounding centenarians—individuals who reach the age of 100 or beyond—has led to the establishment of dedicated research teams focused on this demographic. Their investigations have identified common lifestyle traits among these remarkable individuals, encompassing dietary habits, social interactions, and overall perspectives on life.

To gain deeper insights into the shared practices of this distinguished group, we consulted several experts in the field, particularly regarding their dietary choices. Continue reading to uncover some of the essential food items favoured by those who achieve a century of life or more.

                          THE SPECIALIST

The Wellness Practices of Individuals Who Reach 100 Years of Age.

Centenarians can be found in various regions worldwide, but certain locations maintain superior recordkeeping practices, leading to a higher number of documented centenarians. This discrepancy contributes to the phenomenon known as 'Blue Zones,' according to Ben Meyers, the founder of LongeviQuest.

Dan Buettner established the trademarked Blue Zones concept, which highlights regions where significant populations of centenarians reside. These zones are distributed across the globe, spanning nearly every continent.

"Notable Blue Zone regions include rural areas such as Okinawa in Japan, Ikaria in Greece, Sardinia in Italy, and Loma Linda in the United States," adds Bradley J.

Willcox MSc, MD, FGSA, FRSM.

Research has revealed several lifestyle similarities among individuals residing in these regions. A prevalent philosophy among many centenarians is the avoidance of stress in their daily lives. According to Meyers, “Centenarians prioritize their own lives and the well-being of their loved ones, rather than fixating on issues that are outside their control.” Similarly, those in Blue Zones often derive happiness from their daily experiences. Meyers further notes, “The idea of enduring 50 weeks of hardship just to enjoy a two-week vacation would be perplexing to a centenarian.” 

Additionally, maintaining an optimistic outlook, engaging in regular physical activity, fostering a strong sense of community, and steering clear of smoking are crucial elements that contribute to increased longevity, as highlighted by Amy Davis, RDN.

Eight Foods Frequently Consumed by Centenarians.

One of the most intriguing aspects of centenarians is their dietary choices and eating habits. According to Davis, common eating patterns among these long-lived individuals include consuming a substantial breakfast, primarily focusing on plant-based foods, steering clear of restrictive weight-loss diets, moderating alcohol intake, and saving sweets for special occasions.

Considering these practices, researchers have pinpointed eight essential foods that are commonly found in the diets of centenarians:

Nuts and Seeds

According to Davis, "Nuts, abundant in vitamins, minerals, and unsaturated fats, are fundamental components of the diets of centenarians. They are linked to a decreased risk of heart disease and inflammation, probably owing to their high antioxidant levels." Furthermore, seeds, which possess a comparable nutritional profile to nuts, are believed to provide similar advantages for longevity.

Olive Oil

A frequently encountered ingredient in the kitchens of individuals who reach or exceed the age of 100 is olive oil. This essential cooking oil is abundant in beneficial unsaturated fats that promote healthy cholesterol levels. Additionally, it contains a wealth of micronutrients, including plant compounds, vitamin E, and vitamin K, which act as antioxidants to reduce inflammation in the body, thereby lowering the risk of chronic diseases.

Legumes

Legumes are considered one of the most beneficial foods for centenarians due to their high fibre content and plant-based protein, according to Davis. He notes that foods rich in fibre may assist in managing cholesterol and blood sugar levels, while also reducing the likelihood of chronic illnesses such as cancer and heart disease. Legumes include a variety of options like beans, peas, and lentils. Therefore, whether you usually opt for these foods or not, here are eight items that researchers have recognized as essential components of the diets of centenarians.

Seafood

According to Davis, studies indicate that centenarians consume less meat and incorporate a higher proportion of fish and lean seafood into their diets. This trend may be influenced by the geographical location of many Blue Zones, which are often situated near coastal areas. Additionally, specific seafood varieties, particularly fatty fish, are among the limited natural sources rich in omega-3 fatty acids, known for their strong anti-inflammatory properties that support the optimal health of the immune system, brain, and heart.

Tea

Tea, whether green, black, herbal, caffeinated, or decaffeinated, ranks as one of the most popular beverages among Blue Zoners. This popularity can be attributed to its rich array of antioxidant-laden plant compounds. Research indicates that drinking tea can enhance immune function, cardiovascular health, digestive health, cognitive performance, and metabolic processes.

Whole Wheat Sourdough Bread

Whole wheat sourdough bread embodies several prevalent dietary trends observed among centenarians. "Whole grains are a significant factor among those who live to be 100. They provide a wealth of fiber, essential minerals, and B vitamins, particularly when contrasted with white, refined grains," states Davis. "The consumption of whole grains is linked to a reduced risk of mortality from cardiovascular diseases and cancer."

"Many centenarians exhibit remarkable energy levels. Starchy foods may contribute to their ability to remain active well into their later years," adds Meyers.

Research has also shown that a considerable number of individuals reaching the age of 100 or more engage in baking their own bread, often utilizing a sourdough starter. This living culture of bacteria initiates fermentation in the dough, aiding in the digestion of gluten and enhancing the overall digestibility of the bread. Additionally, sourdough bread typically has a lower glycemic index compared to other types, which can be beneficial for blood sugar regulation and metabolic health.

Turmeric

Additionally, specific nutrient-rich spices, such as turmeric, may contribute to increased longevity. According to Willcox, "Turmeric is abundant in phytonutrients, including flavonoids, which could be advantageous for extending life." The phytonutrients, also referred to as plant compounds, present in turmeric, particularly curcumin, help mitigate inflammation across the body, thereby enhancing overall health and benefiting specific regions, such as the brain.

Sweet Potatoes

If you have seen the Netflix documentary, you might recall the Japanese purple sweet potatoes that were a fundamental part of the diet for Okinawan centenarians. Although this particular variety can be difficult to find in the United States, the common sweet potato available at grocery stores offers similar nutritional benefits. Both varieties are abundant in fiber and essential micronutrients such as potassium, vitamin A, vitamin C, and various plant compounds, all of which contribute to enhanced immune function, cardiovascular health, and metabolic well-being.

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