Centenarians, people who live to be 100 years or older, tend to eat a variety of whole, nutrient-dense foods. Their diets often include plenty of fruits, vegetables, whole grains, and lean proteins. However, the specific foods and dietary patterns of centenarians vary widely depending on their geographic location, cultural traditions, and personal preferences.
“Blue Zones,” areas of the world with high concentrations of centenarians, the diets tend to be plant-based with a focus on legumes, whole grains, and vegetables. In Okinawa, Japan, where there is a high concentration of centenarians, the traditional diet is low in calories and high in vegetables, tofu, and seafood. In the Mediterranean, where there is also a high concentration of centenarians, the traditional diet includes lots of fresh vegetables and fruits, whole grains, olive oil, and lean proteins such as fish and poultry.
Overall, the diets of centenarians tend to be nutrient-dense and high in antioxidants and anti-inflammatory compounds, which may help to protect against chronic diseases and promote longevity. Additionally, many centenarians tend to practice mindful eating and eat in moderation, which may also contribute to their overall health and longevity.