Expert, Blue Zone researcher and writer Dan Brutner spoke about the eating habits of super-centenarians and named their menu. The role of small fish in people’s longevity and why centenarians prefer it over meat was revealed in the article Eat This, Not That!

Brütner and colleagues from the US National Institute on Aging have long explored the so-called “blue zones”, where the largest number of centenarians is concentrated: Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece and Loma Linda in California in the USA. After studying all aspects of the life of people who have reached the age of 90 and 100, the researchers came to the conclusion that a special diet plays a major role in their lives. For example, centenarians often give up meat in favor of small fish and vegetables.

They found that the first rule of eating in the Blue Zone is: eat less meat. Brütner found that most people in the Blue Zones eat no more than five meals a month and eat no more than 56 grams at a time. Long-livers receive the protein they need from fish and plant sources.

He also found that blue zone centenarians prefer to eat small rather than large fish – sardines and anchovies. Small fish tend to have lower levels of mercury than large, long-lived fish. Centenarians eat an average of about 85 grams of fish per week, according to the scientists’ report.

The main emphasis in the diet of the inhabitants of the “blue zones” is on fruits, vegetables and legumes. They eat at least a cup a day of chickpeas and beans. According to studies, nuts play a significant role in the diet of centenarians. For example, the inhabitants of Ikaria and Sardinia snack on almonds, and centenarians in Nicoya prefer pistachios.

According to scientists, nuts contain a lot of fat, but these are mono- and polyunsaturated fats, which reduce the level of “bad” cholesterol. Brütner found that olive oil is another healthy product that is on the regular menu of the inhabitants of the Blue Zones. They pour it over salads and whole grain breads.

According to the researcher’s analysis, centenarians consume about five times less sugar than North Americans. They do not drink carbonated drinks, do not eat sweetened yogurt and other foods containing added sugars, and save sweets only for special occasions.

For drinks, centenarians in Italy and Costa Rica prefer pure water and coffee, and old people in Okinawa prefer green tea, rich in polyphenols and antioxidants that improve brain health.

от admin