Living to be a hundred is a wish for many elderly people, or rather, it should be said, the wish of many people. Who wouldn't want to live a little longer, and even longer? To this end, in search of the secret to a long and healthy life, scientists have studied the daily diets of the elderly in the world's longevity regions, hoping to find the secret to longevity from their diet. Next, let me introduce the daily diets of the elderly in these longevity regions!
1. 95% of food comes from plants.
Whole grains and legumes make up a large portion of the diet of longevity elders. They also eat a large amount of seasonal vegetables, preserving the surplus by pickling or air-drying them for winter consumption. Research shows that the most beneficial food for longevity is green leafy vegetables. Compared to peers who don't eat green vegetables, adults who eat one serving of vegetables daily have their risk of death halved in the next four years.
2. Eat meat no more than twice a week.
Most longevity families are moderate in their meat consumption, either using it as a side dish or to flavor other dishes. They eat meat only five times a month, with each portion not exceeding 2 ounces (about 57 grams, the size of a deck of cards). They prefer chicken, lamb, or pork from family farms, where the animals are mostly free-range and contain more omega-3 fatty acids.
3. Eat two handfuls of nuts daily.
Harvard researchers, through a 30-year follow-up study, found that people who eat nuts have a 20% lower mortality rate than those who don't. Other studies show that a diet containing nuts can lower LDL cholesterol by 20% and reduce the incidence of cardiovascular disease.
4. Increase water intake.
It's important to drink seven glasses of water a day. Adequate hydration in the body reduces the risk of blood clots.
5. Drink only red wine.
Residents of longevity regions drink 1 to 3 glasses of wine daily. Wine helps the body's system absorb plant-based antioxidants, and moderate consumption can relieve stress and promote overall health.
6. Drink green tea and coffee regularly.
Green tea has anti-inflammatory properties, and drinking it can lower the risk of heart disease and some cancers. Other studies have shown that people who drink coffee in moderation have a lower incidence of Alzheimer's and Parkinson's diseases.
7. Eat a variety of foods together.
If you're worried about getting enough protein from plant-based foods, the solution is to combine legumes, grains, nuts, and vegetables. Together, they provide all the essential amino acids that the human body cannot synthesize.
8. Eat an average of 85 grams of fish daily.
Fish is the most common food in the daily diet of longevity elders. In most cases, fish that grow on seaweed are of the best quality, such as sardines, salmon, and yellow croaker, as they have less contact with high concentrations of mercury and other harmful chemicals.
9. Eat three eggs a week.
People in longevity regions eat only one egg at a time, never more. They either roll an omelet into a corn tortilla, boil it for soup, or eat it with other fruits, vegetables, and whole grains.
10. Eat half a cup of cooked beans daily.
Bean foods (such as black beans, soybeans, and lentils) are the most important part of the diet for people in longevity regions. Beans are composed of 21% protein, 77% complex carbohydrates, and a small amount of fat, making them an excellent source of dietary fiber. Beans are rich in vitamins and minerals and have higher nutritional value than many other foods.
11. Eat whole wheat bread.
Bread is a staple food in longevity regions, but its ingredients are different from ordinary bread. It is made from a variety of grains, including wheat, rye, and barley; each ingredient contains a variety of nutrients and a large amount of dietary fiber; it aids digestion and has a low glycemic index.
12. Reduce sugar consumption.
Residents of longevity regions consume only one-fifth the amount of sugar that modern people do. They usually only eat cookies, candy, and baked goods 2 to 3 times a week. Centenarians generally only add a little honey to their tea or eat a small amount of sweets on special occasions.
The longevity diet mentioned above is just for reference. If you want to live a long and healthy life, it still comes down to your personal mindset. With a young mindset, combined with a scientifically reasonable diet, you can naturally live longer!