Centenarians—individuals who live to 100 years or more—have sparked global curiosity for their longevity secrets. Many of these remarkable people reside in “Blue Zones,” regions known for their high concentration of centenarians, such as Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan.

Research into Blue Zone diets reveals key foods that contribute to healthy aging and overall well-being. Here are 10 staples of their diet:

1. Beans

Beans and legumes are dietary cornerstones in Blue Zones. Packed with protein, fiber, vitamins, and minerals, they’re both nutritious and versatile.

With a low glycemic index, beans provide steady energy and help prevent spikes in blood sugar levels, an essential factor in managing and preventing diabetes, particularly in older adults. Additionally, beans’ soluble fiber supports gut health by nurturing beneficial bacteria, enhancing nutrient absorption, and reducing cholesterol levels to promote heart health.

Beans also boast antioxidant properties, helping combat oxidative stress, which can lead to chronic inflammation and age-related diseases.

2. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are a staple in Blue Zone diets. These nutrient-rich vegetables are associated with reduced inflammation, improved immunity, and better heart health.

Leafy greens also play a role in maintaining cognitive health. Compounds like lutein, folate, and beta-carotene—found in abundance in these greens—help slow age-related cognitive decline, supporting brain health well into later years.

3. Nuts and Seeds

Nuts such as walnuts, almonds, and pistachios are a common feature in Blue Zone diets. These nutrient-dense foods are rich in healthy fats, protein, and fiber, as well as antioxidants and anti-inflammatory compounds.

Regular consumption of nuts has been linked to lower cholesterol, improved blood pressure, and reduced risks of diabetes. Seeds like chia and flaxseed share many of these benefits, making them excellent additions to a longevity-focused diet.

4. Whole Grains

Whole grains like quinoa, whole wheat, and brown rice are vital for healthy aging. These complex carbohydrates are high in fiber and other essential nutrients, supporting digestion, blood sugar control, and heart health.

Whole grains provide sustained energy and can aid in weight management by promoting a feeling of fullness. In Blue Zones, baking bread from scratch—often with sourdough starter—is a cherished tradition. Sourdough bread, known for its digestive and metabolic health benefits, exemplifies their wholesome approach to eating.

5. Olive Oil

Olive oil, a staple in Mediterranean Blue Zones, is renowned for its health-promoting properties. Rich in monounsaturated fatty acids, it supports heart health by lowering cholesterol levels and combating free radicals linked to cardiovascular disease.

In addition to its anti-inflammatory and antioxidant effects, olive oil benefits the liver, immune system, kidneys, digestion, and brain health. Its versatility makes it a key ingredient in Blue Zone kitchens, used for cooking and dressing dishes.

6. Turmeric

Turmeric is a common ingredient in some Blue Zone diets, often added to stews, soups, and teas. Known for its potent anti-inflammatory properties, turmeric promotes healthy digestion, boosts immune function, and supports brain health.

Research shows that turmeric may improve working memory and processing speed, reducing the risk of age-related neurological diseases and supporting independence in later years.

7. Sweet Potatoes

Sweet potatoes, particularly the purple variety, are a dietary staple for Okinawan centenarians. These nutrient-dense tubers are packed with fiber and bioactive compounds that combat inflammation and support longevity.

Sweet potatoes provide steady energy, thanks to their complex carbohydrates, and are versatile in preparation—whether baked, boiled, or mashed.

8. Seafood

Proximity to the ocean makes seafood a natural part of the Blue Zone diet. Fish and shellfish offer a nutrient-rich source of protein, omega-3 fatty acids, and essential minerals.

Omega-3 fatty acids are particularly beneficial for brain health, reducing inflammation, and promoting cardiovascular health. Current dietary guidelines recommend eating seafood at least twice weekly, though most Americans fall short of this target.

9. Fruits

Fruits are a vital component of Blue Zone diets, providing essential vitamins, fiber, and antioxidants. Regular fruit consumption is associated with improved blood sugar control, weight management, and heart health.

The specific health benefits of fruits vary, but their overall role in promoting vitality and reducing the risk of chronic diseases is well-documented.

10. Teas

Herbal teas are a daily ritual for many centenarians. These beverages, often made from local plants, offer comfort and a host of health benefits.

Rich in bioactive compounds, teas possess antioxidant, anti-inflammatory, and antimicrobial properties. Regular tea consumption has been linked to a reduced risk of chronic conditions like cardiovascular disease, diabetes, arthritis, and certain cancers.

New research suggests that a morning cup of coffee could be beneficial for more than just boosting your mood.

As per Dr. Chaofu Ke, an associate professor of epidemiology and biostatistics at Soochow University in Suzhou, China, who led the study, moderate intake of caffeine, which is defined as approximately three cups of coffee or tea per day, was linked to a decreased likelihood of developing cardiometabolic multimorbidity.

At least two cardiometabolic disorders, such as type 2 diabetes, coronary heart disease, and stroke, coexist when there is cardiometabolic multimorbidity, or CM.

“Coffee and caffeine consumption may play an important protective role in almost all phases of CM development,” Ke stated.

Researchers examined data from over 180,000 individuals in the UK Biobank, a sizable scientific database and research resource that tracks individuals over an extended period of time. At the beginning, none of the individuals involved had cardiometabolic disorders.

According to a study published on Tuesday in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, the information included the participants’ self-reported caffeine consumption through coffee, black, or green tea, as well as the cardiometabolic diseases they developed through primary care data, hospital records, and death certificates.

A lower incidence of new onset cardiometabolic multimorbidity was observed among moderate coffee users. Compared to those who drank less than one cup or didn’t drink at all, the risk was lowered by 40.7% if they consumed 200 to 300 mg of caffeine per day or 48.1% if they drank three cups, according to Ke.

Dr. Gregory Marcus, associate chief of cardiology for research and professor of medicine at the University of California, San Francisco, said the study provided a strong look at the effects of caffeine on heart health because it examined many biomarkers and a large sample size. He didn’t work on the research project.

“These observations add to the growing body of evidence that caffeine, and commonly consumed natural substances that contain caffeine such as tea and coffee, may enhance cardiovascular health,”  Marcus wrote in an email.

What scientists are unaware of

Although the technique is sound and the findings are consistent with the body of research on caffeine and heart function, Marcus noted that there are still unanswered concerns over the degree of this relationship.

“It is important to emphasize that, while these data suggest a relationship between caffeine, tea, and coffee and a reduced risk of a combination of cardiovascular diseases, we need to be careful before we infer true causal effects,” Marcus stated.

He stated that the observational nature of the study limits its ability to identify a relationship between caffeine and heart health. He also mentioned the possibility that other factors are to blame for the better heart health.

Marcus continued, “It remains possible that the apparent protective effects do not truly exist at all and that the positive associations are all explained by some as yet unknown or unmeasured true determining factor,”

“For example, perhaps those more likely to consume these substances also tend to have a healthier diet or to be more physically active.”

Researchers are unable to determine if caffeine from energy drinks or carbonated beverages would also have a good effect because the study did not address this issue, according to Ke.

Do you think you should start having coffee?

Many academic works demonstrate the advantages of caffeine use.

A lower risk of diabetes has been linked to several studies, according to Marcus. He went on, citing studies of his own and others, to say that, contrary to popular belief, consuming coffee with caffeine is linked to a decreased risk of irregular heart rhythms.

The majority of the research, though, is observational, and one study had conflicting results, Marcus said, linking higher daily step counts with lower sleep levels when coffee use increased.“Even if caffeine, coffee, and tea in the amounts described in this study … are indeed healthy, there is also strong evidence that high-dose caffeine, particularly when included in artificial concoctions like energy drinks, may actually cause harmful and even dangerous heart rhythm problems.”The majority of the research, though, is observational, and one study had conflicting results, Marcus said, linking higher daily step counts with lower sleep levels when coffee use increased.

Marcus stated that while the new research may reassure individuals who already consume coffee or tea on a regular basis, it isn’t always a reason to begin doing so.

The statement,“It is also important to mention that more is not necessarily better,” he added

Researchers have discovered that humans age at the molecular level in two faster bursts, one around age 44 and the other at age 60.

Scientists from Stanford University and Nanyang Technological University in Singapore tracked 108 people for several years to look for aging changes in their molecules, including RNA, proteins, and microbiomes, in a study that was published in the journal Nature Aging.

The researchers discovered that aging in humans is not a linear, gradual process. Instead, at 44 and 60 years old, most of the molecules they examined displayed rapid, non-linear alterations.

The study’s first author, Xiaotao Shen, an assistant professor of microbiome medicine at Nanyang Technological University, stated that the findings demonstrate that “we are not becoming old gradually.” He went on to say that certain moments in time are especially crucial to our aging and health.

For instance, the body’s capacity to metabolize caffeine significantly declines, first around 40 and then again around 60.According to Michael Snyder, the chair of Stanford’s genetics department and study author, a loss in components involved in metabolizing alcohol is indicative of the two waves of aging and is particularly apparent around the age of 40. Snyder said.

The study’s first author, Xiaotao Shen, an assistant professor of microbiome medicine at Nanyang Technological University, stated that the findings demonstrate that “we are not becoming old gradually.” He went on to say that certain moments in time are especially crucial to our aging and health.

For instance, the body’s capacity to metabolize caffeine significantly declines, first around 40 and then again around 60. According to Michael Snyder, chair of Stanford’s genetics department and study author, the components involved in metabolizing alcohol also decrease with age, especially around the age of 40. This is in reference to the two waves of aging.

Close-up of a man drinking whiskey by himself while sitting at a bar counter, holding a glass of alcohol on a wooden table at home. Problem with alcoholic beverages concept

Anecdotally, Snyder continued, “People often get muscle injuries and see their fat accumulation hit in their 40s (related to lipid metabolism), and definitely sarcopenia (muscle loss) hits people in their 60s—this is a very big deal.”

He said that alterations in the proteins that hold tissues together were seen in both age groups, which probably explains the changes in the skin, muscles, and cardiovascular system.

Additionally, the risk of disease increases more quickly, especially after the age of 60. According to the study, those 60 years of age and older have an increased risk of type 2 diabetes, kidney problems, and cardiovascular illnesses.

As per the study, identifying patterns such as these can aid in the diagnosis and prevention of diseases. It further claimed to have discovered “clinically actionable markers” that can be employed to enhance health-care administration and the welfare of elderly people.

Participants in the study ranged in age from 25 to 75 for an average of about two years. Every participant was healthy, from a variety of ethnic origins, and resided in California. Every three to six months, samples of their blood, feces, skin, and nasal and mouth swabs were collected.

The menopause, which usually occurs between the ages of 45 and 55, may have contributed to women’s faster aging, so the researchers ran their analysis on datasets that were specific to men and women. They were surprised to see that the results were identical, indicating that there may be a changeover point around 55 for both sexes.

Due to the small age range of the trial’s cohort, researchers from Germany and the US were unable to corroborate findings from a prior study that suggested there is another “wave” of aging that begins at 75.

Regarding what you should learn from their findings, the researchers suggest that as you approach these critical years in your life—your 40s and 60s—you should alter your lifestyle by doing things like drinking less alcohol and exercising more.

For better kidney function, Snyder advised those who were getting close to 60 to limit their diet of carbohydrates and drink lots of water.

Shen was instructed to “Take care of yourself more closely at specific time points during your life span,”