Moneycontrol News | February 1, 2024 | Images: Canva
In the 2000s, American author Dan Buettner identified five areas with the highest percentage of centenarians and called them Blue Zones (Okinawa in Japan, Icaria in Greece, Nuoro Province in Italy, the Nicoya Peninsula in Costa Rica, and Loma Linda in California)
One striking similarity among Blue Zone populations is their predominantly plant-based diets. Vegetables, fruits, legumes, and whole grains form the cornerstone of their meals
In Okinawa, for example, the diet is rich in sweet potatoes, for a low-calorie, nutrient-dense intake that supports longevity. In Sardinia, the focus is on olive oil, fresh vegetables, and herbs
Beans, in various forms, emerge as a recurring theme in Blue Zone diets. Whether it's the black beans in Nicoya, the soybeans in Okinawa, or the lentils in Ikaria, legumes play a pivotal role
These nutrient-packed powerhouses are excellent sources of protein, fibre, and essential vitamins, contributing to heart health and overall well-being
While many individuals fear fats, Blue Zone communities have a nuanced approach, opting for sources of healthy fats like olive oil and nuts.
The monounsaturated fats in olive oil, a staple in diets of Sardinia and Ikaria, are known for their cardiovascular benefits. The Seventh-day Adventists in Loma Linda incorporate nuts into their diets, for omega-3 fatty acids and brain health
While not entirely vegetarian, Blue Zone diets generally limit the intake of animal products. The Seventh-day Adventists in Loma Linda often adhere to a vegetarian or pescatarian diet
Mindful eating and communal meals are prevalent in these societies. Okinawans adhere to the principle of hara hachi bu, which encourages stopping eating when 80 percent full. This prevents overeating and contributes to weight management