10 Foods That Could Help You Live to 100

Centenarians—people who live to be at least 100 years old—have captured the attention of researchers worldwide. Many centenarians live in regions now called Blue Zones, including Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; and Okinawa, Japan.

Researchers have studied the eating patterns of Blue Zone residents since diet plays a significant role in aging. While different foods can support overall health and longevity, research highlights 10 foods centenarians often eat. These nutrient-dense foods promote overall health and support healthy aging.

Beans and legumes are an important part of the Blue Zone diet. They’re rich in protein, fiber, vitamins, and minerals, and support your health in a variety of ways:

• Help control blood sugar: Beans have a low glycemic index (GI), meaning they’re not likely to cause a spike in blood glucose (sugar). They cause a controlled increase in blood glucose, providing sustained energy and helping you feel fuller longer. Diabetes in older adults is becoming more common, and diet is an important piece of prevention.
• Support digestive health: Beans contain soluble fiber, which slows digestion and supports the beneficial bacteria in your gut. This helps your body absorb more nutrients.
• Promote heart health: Soluble fiber also helps lower blood cholesterol levels, supporting heart health.
• Prevent certain conditions: Beans are antioxidant-rich and help fight oxidative stress (an imbalance of free radicals without enough antioxidants to neutralize them), which can lead to inflammation and various chronic (long-term) diseases.

Leafy greens (e.g., spinach, kale, Swiss chard) are a Blue Zone staple rich in vitamins and minerals. Research has linked these nutrient-dense vegetables to improving inflammation, immunity, and heart health.

Adding leafy greens to a well-balanced diet, as many centenarians do, can also support cognitive health. Leafy greens contain antioxidants and other brain-protective compounds, like lutein, folate, and beta-carotene. These compounds help slow the cognitive decline associated with aging.

Eating nuts like pistachios, walnuts, and almonds seems to be a common habit for centenarians in Blue Zones.

Nuts and seeds are full of healthy fats, protein, and fiber and are an excellent source of many vitamins and minerals. Nuts have antioxidant and anti-inflammatory properties. Eating them has been shown to help lower cholesterol and blood pressure while reducing the prevalence of diabetes.

Seeds, like chia seeds and flaxseed, have many of the same health benefits.

Whole grains have been directly linked to healthy aging. Foods like whole wheat, quinoa, and brown rice are excellent sources of complex carbohydrates, which are rich in fiber and other nutrients.

Including whole grains in your diet can support healthy digestion, blood sugar control, and cholesterol levels. The complex carbohydrates also provide sustained energy to help you feel fuller longer, which could help you manage your weight. 

Making bread from scratch, often using sourdough starter, is another hallmark of the Blue Zones. Sourdough is the oldest form of leavened bread and has metabolic health benefits that can support longevity.

Some of the Blue Zones are in the Mediterranean, so it is no surprise that olive oil, which is popular in the Mediterranean diet, is linked to longevity.

Olive oil is rich in monounsaturated fatty acids, which are associated with many heart health markers. Adding olive oil to a well-balanced diet can reduce cholesterol levels and help fight free radicals associated with cardiovascular disease.

Olive oil is also known for its antioxidant and anti-inflammatory properties, which can support healthy aging. Research has shown that olive oil may benefit your liver, immune, kidney, digestive, and brain health.

Olive oil can be enjoyed in many ways, and people in Blue Zones often use it to cook and dress their dishes.

Turmeric is a key ingredient for centenarians in some Blue Zones, often included in stews, soups, and teas. It can help reduce chronic inflammation, promote healthy digestion, and boost immune function.

Eating turmeric regularly may also support brain health and reduce the risk of nerve-related diseases associated with older age. Research has shown that turmeric may improve working memory and processing speed. This helps maintain brain function, promotes healthy aging, and allows for more independence.

Sweet potatoes are a staple food for centenarians living in Blue Zones, especially those in Okinawa, Japan. Research suggests that purple sweet potatoes, rich in bioactive compounds, possess anti-aging potential and may support longevity.

Sweet potatoes are an excellent source of carbohydrates and fiber, providing a steady energy source after eating. Their antioxidants help fight inflammation.

Sweet potatoes can be enjoyed in a variety of ways, including baked or boiled.

Many Blue Zones are near bodies of water, making seafood easily accessible. Seafood is often consumed in moderation as part of a mostly plant-based diet, providing a nutrient-dense source of protein to support lean muscle tissue and long-lasting health.

Seafood’s essential nutrients can support longevity and overall health. For example, fish rich in omega-3 fatty acids can benefit brain health and function, reduce inflammation, and support heart health.

The latest Dietary Guidelines for Americans recommend that the average healthy adult consume seafood at least twice weekly. Less than 20% of Americans meet those recommendations.

Fruit is a major food group for those living in Blue Zones. It provides essential vitamins, fiber, and antioxidants that contribute to overall health and vitality.

While specific health benefits will vary between fruit types, sufficient fruit intake has been linked to multiple health benefits. Research shows that eating enough fruit daily can improve blood sugar control, weight management, and heart health, among other health benefits.

Hot teas are a standard part of life for many Blue Zone centenarians, offering comfort and health benefits. Green teas contain many bioactive compounds and are often made from local plants.

These beverages possess antioxidant, anti-inflammatory, antimicrobial, and neuroprotective properties. Research suggests that those who regularly drink herbal teas may be less likely to experience chronic diseases like certain cancers, diabetes, arthritis, and cardiovascular disease.

The Blue Zone diet is primarily plant-based. There’s no calorie counting or macronutrient tracking, and the diet doesn’t eliminate specific foods or food groups. However, there are some considerations.

To eat like a centenarian:

• Emphasize whole, unprocessed foods like beans, fiber-rich whole grains, fresh fruits, and veggies.
• Drink mainly water for hydration.
• Limit red meat, dairy, and added sugar.
• Practice mindful eating. It’s essential to be aware of your hunger cues and stop eating once you feel full. Some people in Okinawa will stop eating when they think they are approximately 80% full.

Centenarians often take a holistic approach to healthy living, which includes:

• Adequate sleep: Getting 7-9 hours of uninterrupted sleep per night can support a longer life expectancy.
• Physical activity: Regular physical activity can support overall health and longevity. The latest Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity activity per week, with two days of strength training.
• Stress management: Stress management is essential for healthy aging in a world that seems to get busier every day. Stress can affect your overall health and contribute to chronic disease. Try managing stress through meditation, regular therapy appointments, or time in nature.
• Social activity: Maintaining a strong social network can help older adults maintain their quality of life and support healthy aging.

Centenarians are often highly regarded for their healthy lifestyles. Many centenarians live in similar areas called Blue Zones and share many of the same dietary habits.

The best foods for healthy aging are typically nutrient-dense and promote metabolic health. Blue Zone centenarians eat a primarily plant-based diet and limit dairy, red meat, and added sugars. That said, longevity requires a holistic approach that includes regular physical activity, adequate sleep, and stress management.