Eating habits of the world's healthiest populations according to the Blue Zones diet concept
In the quest for a longer, healthier life, we can look to the Blue Zones – five regions around the world where people live exceptionally long lives and maintain remarkable brain health. These regions include Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; Loma Linda, CA, USA; and Nicoya, Costa Rica.
The dietary habits in these regions, primarily centered around mostly plant-based, nutrient-dense foods, have been found to be instrumental in promoting longevity and brain health.
One key feature of their diets is a plant-based emphasis, rich in whole fruits, vegetables, whole grains, beans, and legumes. These foods provide essential nutrients and fiber beneficial for brain and overall health. Legumes, in particular, are a staple, offering raw materials to make brain chemicals and improving cognitive scores.
Meat is consumed sparingly, about five times per month, usually in small portions of pork or small fish like sardines and anchovies. This reduces chronic disease risks and minimizes the intake of unhealthy fats and potential toxins. Fish consumption is moderate, with a preference for small fish low in mercury, contributing omega-3 fatty acids important for brain function.
Dairy intake is minimal or limited to fermented products like sheep or goat cheese/yogurt instead of cow’s milk, and processed foods are avoided to reduce inflammation and disease risk. Healthy fats, such as nuts and olive oil, are included to provide beneficial fatty acids that support heart and brain health.
Water is the primary beverage, avoiding sugary drinks and limiting alcohol. Periodic fasting or food scarcity patterns observed historically in these populations may trigger cellular regeneration and reduce inflammation, offering further protection against aging and cognitive decline.
A 2022 global review found that those who ate a plant-based diet added 10 years to their life, with legumes and whole grains showing the highest benefits. Residents in the Blue Zones consume a predominantly plant-based diet, with meat being consumed less than twice a week.
Lifestyle factors such as natural daily physical activity and strong social ties also contribute to the remarkable longevity and lower incidence of age-related diseases – including dementia and heart disease – in Blue Zone populations.
In a study titled "A Commentary on Blue Zones®: A Critical Review of Age-Friendly Environments in the 21st Century and Beyond," published in the International Journal of Environmental Research and Public Health, it was found that residents in the Blue Zones have age-friendly environments.
Adopting the Blue Zones lifestyle can help build a better brain. Nuts, for instance, contribute to brain health by decreasing inflammation and helping remove harmful compounds of Alzheimer's disease. More than 75 varieties of greens are grown in Ikaria, a Blue Zone community.
The longevity formula in the Blue Zones is attributed to their diet and lifestyle. Living up to 100 years is the norm in the Blue Zones, and residents are free of diseases and health conditions commonly seen in old age.
Dan Buettner, a National Geographic educator and New York Times bestseller, published findings on communities with the healthiest people in the world in 2005. He named these five communities the Blue Zones.
Residents in the Blue Zones are not only physically healthy but also happy, engaged in fulfilling activities, and have positive social engagements. Eating foods as close to nature as possible, along with maintaining a healthy lifestyle, can lead to long and healthy lives. Consuming at least 28g of nuts like walnuts and almonds per day can improve lifespan by 22%.
In conclusion, the core dietary principles promoting longevity and brain health in Blue Zones are primarily plant-based whole foods, regular consumption of legumes and nuts, limited, small portions of meat and fish (favoring small fish), minimal dairy, mostly fermented products, avoidance of processed foods, hydration with water, and the integration of periodic fasting cycles or natural food scarcity periods. Embracing these principles could be the key to a longer, healthier life.
The dietary habits in the Blue Zones, which contribute to their extended life spans and exceptional brain health, mainly revolve around plant-based, nutrient-dense foods such as whole fruits, vegetables, whole grains, beans, legumes, and nuts, which provide essential nutrients and fiber for brain and overall health. In these regions, meat and dairy consumption are limited, with a preference for small, low-mercury fish and fermented dairy products, while processed foods are avoided. Adopting this plant-focused dietary lifestyle, as observed in the Blue Zones, could potentially lead to a longer, healthier life.
