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

Your midlife diet has an impact on your health beyond the age of 70. This may come as a surprise, but new evidence supports the idea. According to the study, eating a balanced diet in your 40s may greatly improve your odds of living a long and healthy life.

Less than 10% of people are able to sustain excellent mental, cognitive, and physical health past the age of 70, but you could hold the keys to becoming one of these select few.

Diet in middle age and future health

Some surprising findings were revealed by the research, which focused on a large data set of over 100,000 people studied for 30 years.

It was shown that those who started eating healthily in their 40s had a significantly higher chance of having a well-functioning body and mind when they were 70. In fact, when compared to individuals who did not follow a balanced diet, their chances of aging healthily were increased by as much as 84%.

Dr. Anne-Julie Tessier, a postdoctoral fellow at the Harvard TH Chan School of Public Health, stated that “people who adhered to healthy dietary patterns in midlife, especially those rich in fruits, vegetables, whole grains, and healthy fats, were significantly more likely to achieve healthy aging.”

One crucial hint is provided by the research: “The quality of your aging process can be significantly impacted by your midlife diet.”

Does aging well require a special diet?

Nuts, legumes, fruits, vegetables, whole grains, unsaturated fats, nuts, and low-fat dairy products have all been connected to increased odds of healthy aging. On the other hand, there was a correlation found between decreased chances of healthy aging and large intakes of trans fat, sodium, whole meats, and processed meats.

This study is unique in that it focuses on healthy aging, even though there have been many studies investigating the effect of nutrition on chronic diseases.

Here, being able to live freely and maintain a high standard of living as one ages is considered healthy aging, rather than just the absence of disease.

According to Tessier, “dietary guidelines and research have traditionally focused on preventing chronic diseases like heart disease.” “Our study provides evidence for dietary recommendations to consider not only disease prevention but also promoting overall healthy aging as a long-term goal.”

Rethinking the Dietary Recommendations

The study examined information from more than 106,000 participants who were free of chronic illnesses and at least 39 years old as of 1986. Not surprisingly, by the age of 70, only 9.2% of respondents had maintained their level of physical, cognitive, and mental fitness.

Notable trends were observed, based on eight healthy dietary patterns from earlier scientific investigations.

The strongest link was seen with the alternative healthy eating index, which closely followed the Dietary Guidelines for Americans. Individuals who adhered to this food regimen had an 84% higher chance of aging healthily than those who did not.

Researchers also discovered that a diet known as the “planetary health diet,” which is modeled after the one recommended by the EAT Lancet Commission, significantly influenced the process of good aging.

The link between a healthy aging process and a planetary health diet was one of Tessier’s most notable discoveries. The EAT Lancet Commission’s report, which places an emphasis on fruits, vegetables, whole grains, plant proteins, and healthy fats from sustainable sources, served as the foundation for this diet.

“The fact that it emerged as one of the leading dietary patterns associated with healthy aging is particularly interesting because it supports that we can eat a diet that may benefit both our health and the planet.”

Even after accounting for variables like physical exercise, which is known to have an impact on health, these results persisted. All the physical, cognitive, and mental aspects of good aging were associated with each food pattern.

Supplements’ place in diets for middle-aged people

In a midlife diet that focuses on healthy aging, supplements might be helpful even if whole foods should be the main focus.

Research has demonstrated the benefits of specific vitamins and minerals, including antioxidants, omega-3 fatty acids, and vitamin D, for both physical and mental well-being.

Future research may assist to explain the possible implications of making a healthy diet change later in life, as the study focused on midlife dietary patterns. The study’s findings do, however, make one thing abundantly evident: the seeds of good aging are planted in middle age.