5 foods to help you live to 100 (for real)

5 foods to help you live to 100 (for real)

With everyone from healthcare professionals to influencers weighing up the best ways to live longer, it’s hard to separate fact from fiction. Most of us know that eating from the garden to the table is good for your health, but to what extent? Are there scientifically proven foods that increase lifespan? log into blue zone eat — a plant-based diet rich in complex carbohydrates which say the researchers it can help you live to be 100 years old.

It might sound like the next installment of “Avatar,” but the “Blue Zones” refer to five identified communities on our planet where people have fewer health problems and live longer. It is perfectly normal for a person in these regions to live more than 100 years. In contrast, the average American lives just 78 years.

The blue zone diet consists mainly of whole grains, fruits, legumes and vegetables. There are also coffees, green and black teas, and eggs.

What’s out there? Most dairy (goat and sheep’s milk makes the cut, as do cheeses like feta and pecorino), meat (on special occasions only), sugar, and — you guessed it — processed foods.

Here are five blue zone diet staples that science says promote healthy aging:

1. Blueberries

Tart yet sweet, blueberries have every berry beating on them anti-aging benefits with the highest content of antioxidants. Education also show that this queen of berries can prevent chronic diseases such as heart disease, neurodegenerative disorders and some forms of cancer such as breast cancer. High in fiber, blueberries aid digestion and are rich in vitamin C.

Blueberries are often blended into smoothies and add a pop of color to many meals. But what about the non-breakfast options? Spice up your sauce with a little spice blueberry lime recipe. And pineapple isn’t the only fruity topping on pizza. A blueberry, goat cheese and caramelized onion pizza it sounds strangely unique and delightful.

2. Chickpeas

Chickpeas they’re so much more than the beans responsible for your favorite hummus. Packed with protein and nutrients, chickpeas are heart-healthy beans with a slight nutty kick. To give you an idea of ​​where they stack up on the superfood scale, one cooked cup of khaki beans contains 14.5 grams of protein and 12.5 grams of fiber. That fiber keeps you feeling full longer and aids in weight management. They’re also a rich source of vitamin B9, or folic acid, that is best consumed in food unlike supplements.

Try sprinkling chickpeas into a salad or a simple salad roll. Of course, you can always make your own chili hummus or try driving the chocolate version you’ve been keeping an eye on Trader Joe’s.

3. Quinoa

While there’s some debate over how to pronounce it, there’s no questioning the health benefits of Quinoa. For starters, it’s a complete protein, providing our body with essential amino acids it can’t produce on its own. Cardiovascular disease is the No. 1 killer. 1 of women in the United States, so natural foods rich in magnesium that regulate blood sugar, blood pressure, and heart beats per minute should be a staple. Quinoa also supports strong bones and cellular function, while protecting the brain and heart.

You can swap any recipe that calls for quinoa rice. In addition to frying and side dishes, think sushi, tacos and burritos. Craving for something sweet? Try this quinoa spin on Crunchy Peanut.

4. Avocados

What can’t avocados do? (Your laundry, maybe). The popular vegetable that’s given us another reason to love breakfast is high in protein and boasts nearly 20 vitamins and minerals. They also have monounsaturated fat, the kind of good, heart-healthy fat that our bodies need to stay healthy.

Elevate your medium pico de gallo with avocado and corn, or top an egg on whole-grain toast with goat cheese and chives or pear and honey. Want to get a creamy texture in your smoothie? Put some green stuff in your blender.

5. Honey

The blue zone diet includes no more than seven teaspoons of added sugar to your daily diet and make honey your sweetener of choice. Added sugar affects our immune system, making it harder to ward off disease and puts us at risk for diabetes. Sugar crashes affect ours too mental health. Why honey? First and foremost it is a natural sweetener, and is a powerful allergy remedy when bought locally. Honey pours slowly, so your ability to manage your intake is much easier.

In addition to sweetening your morning coffee or tea, honey is a great alternative to white sugar in baking. Honey and mint lemonade it sounds perfectly refreshing as the temperatures heat up. For those who love sweet and savory things, pepper infused honey it seems like a perfect match.