Even though many factors can feel out of control, our ability to manage diet plays an important role in longevity. Small changes can make a big difference. to The way we eat could have a significant impact on how long our lives last.

National Geographic Fellow Dan Buettner was the founder and president of Blue Zones LLC and the author The Blue Zones American Kitchen: 100 Recipes to Live to 100He has examined the habits and daily routines of individuals who are ill. live Blue zones are areas where people live. live about a decade longer It is more than average. 

He collected his research, and extracted some lessons from the blue zones to Buettner’s book says that the advice is applicable. to your weekly grocery run—and it’s easier than you You may be surprised at what you think. 

The bottom line “put your whole-food plant based glasses on and walk through your grocery store,” Buettner speaks The Sunday Review

This is the basic principle behind ingredients. you Find something tasty. 

“Find the ingredients you love, and if you can learn how to combine them to make something delicious, you’re on your way to eating to 100,” He says. 

The five most important are listed below. foods Buettner: Represent the Blue zone Way of Life 


Uniquely, beans contain a mixture of protein and fibre that is good for building muscle and maintaining steady blood sugar. These beans also have folate, which is essential for both cell and muscle growth. Buettner explains that most Americans are not getting enough fiber. to the microbiome’s dependence on fiber to It should work properly. About half your daily fiber intake can be found in a cup of beans.

Beans can be found for under $2 per pound. to Any diet. 

Buettner suggests eating beans each day in his book. “reign supreme in the blue zones and are the cornerstone of every longevity diet in the world.” 


Buettner recommends eating a few nuts per day. to These are just a few. They are rich in fiber and protein, so they can help lower your risk of high blood pressure and heart disease. 

Whole fruits, leafy greens

The key to Like to eat you live In a Blue zone Consume a wide variety of fruits and vegetables, including leafy greens. These are rich in vitamins.

“People in the blue zones eat an impressive variety of garden vegetables and leafy greens (especially spinach, kale, beet and turnip tops, chard, and collards) when they are in season; they pickle or dry the surplus to enjoy during the off-season,” Buettner writes about it in his book.

Maintaining lasting changes to People can only eat healthy if they stick to their diet. You can also read: you’re more likely to Keep a routine if you aren’t already. you enjoy it. It can help you to reduce stress when shopping for vegetables and fruits. you aren’t excited about. 

Sweet potatoes 

Not only are sweet potatoes rich in complex carbohydrate and protein but they also have fiber. to Buettner adds that they are affordable and easily accessible. These vitamins are vital for the strengthening of the microbiome in the stomach, which aids digestion and boosts immunity. 


Turmeric is an anti-inflammatory spice that can be found in many curries. It has also been widely used. to Treat digestive issues, liver problems, and wounds

“And turmeric impacts the hippocampus, which is a part of the brain that helps regulate stress hormones,” Harvard-trained, nutritional psychiatrist Uma Naidoo and author of This Is Your Brain on FoodPrevious stories The Sunday Review. You can. help Prevent chronic stress from leading to health problems to Heart problems

Add the spice to your recipe to Make your next cup. 

Buttner wants people to see that healthy eating is possible. 

“People tend to think [of] the expensive super foods, or even expensive fresh produce, which is out of reach for a lot of Americans,” He says. “In a blue zone, people are eating peasant food, so they’re eating the beans and the greens that are growing in vacant lots and whole grains, which are cheap. You can buy those in bulk.”

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