The age-old ambition to reveal the secrets of longevity led to the investigation of the dietary habits of the centenarians among us, which offers fascinating insights.
From the corners of the earth where life expectancy stretches beyond a century, 13 eating habits are revealed that paint a picture of nutritional wisdom, balance and a deep connection with the art of healthy living.
With the help of ChatGPT, 13 nutritional choices of centenarians that may be a blueprint for maintaining health and vitality even in the later years of life:
They prefer home cooking
At the heart of the longevity people's diet is a clear preference for home-cooked meals over fast food or take-out.
Oats, grits and rice are especially popular, while processed food will not be seen on their table at all.
For them, the meat at McDonald's is not real.
This aversion to processed foods, often high in sodium, aligns with a healthy nutritional approach that supports longevity by reducing strain on the heart and managing blood pressure.
They avoid deli meat
Prepackaged deli meat known for high sodium levels and even potential carcinogenic properties will not be found in their homemade sandwiches.
Choosing peanut butter, low-fat cheese, egg salad or leftover chicken, for example, is consistent with studies that indicate that processed meats can significantly increase the risk of colon cancer.
They consume a lot of fiber
The importance of fiber in their diet is clear to them, so they eat a lot of green vegetables and bran cereals.
The role of fiber in maintaining intestinal health and reducing blood pressure and inflammation is a key component in the diet of the world's centenarian populations.
They enjoy chocolate sometimes
Like many of us, they don't skip the occasional sweet treat, but balance that indulgence by eating in moderation and avoiding rich, sugary desserts.
This balance, especially with dark chocolate known for its heart-healthy benefits, illustrates a conscious approach to sweets among the veterans among us.
They prefer 'real' foods to low-fat substitutes
Centenarians clearly prefer real butter and regular ice cream over low-fat substitutes.
Their diet reflects an understanding that satisfying cravings with real, unprocessed food can prevent overeating and contribute to overall satisfaction and well-being.
they drink coffee
It is not uncommon for centenarians to start their day with coffee, with caffeine, and continue that day to consume it in moderation.
This practice is consistent with studies showing the benefits of coffee in reducing the risks of stroke, depression and Parkinson's disease.
Help control cholesterol levels and prevent heart disease.
Apples, photo: @Daria_Yacovleva / Pixabay
They are avid apple eaters
Apples, which help to control cholesterol levels and prevent heart disease, are a regular part of the daily routine of centenarians.
Often they will tell about consuming applesauce as an integral part of their childhood, a tradition that often originates from an environment full of apple trees.
Applesauce, rich in soluble fiber such as pectin, is helpful in lowering LDL cholesterol, the 'bad' cholesterol.
Red wine has an antioxidant that may inhibit new cancer cells, photo: @racool_studio / Freepik
They drink very little liquor
There's nothing wrong with drinking red wine now and then, and it's the alcoholic drink of choice for millennials.
As is their way when it comes to nutrition, they drink red wine at events, and even then no more than one glass, or at limited social gatherings, such as dinner.
Studies have shown that resveratrol (an antioxidant found in the skin of red grapes, chocolate, etc.), and other compounds in red wine can inhibit new cancer cells that form and prevent the development of the brain plaque found in the brains of Alzheimer's patients.
They love protein at every meal
Centenarians understand the importance of protein in their diet.
Chicken, eggs and cheeses are regularly included in their menu.
Including protein early in the morning helps keep you feeling full for many hours the rest of the day.
In addition, protein helps the cells in the body to repair themselves, which is especially important as you age and there is more cellular damage.
They don't overdo it with carbs
Excessive consumption of carbohydrates in adults can lead to high sugar levels and weight gain, which leads to heart disease and a negative effect on cognitive function.
Conversely, limited carbohydrate intake helps control blood sugar.
In a meal that includes potatoes, they will not eat bread, and vice versa.
This cautious approach to carbohydrates is common among centenarians.
They avoid
overeating
The approach of avoiding overeating is common among the longest animals.
They are just used to not eating much during the day.
Emotional eating is not their solution to dealing with emotions.
With awareness of the importance of moderate calorie consumption, they will often stop when they are eighty percent full to avoid overdoing it.
Full of vitamin C and antioxidants with anti-inflammatory properties.
Onion,
They use onions for flavor
Onions are full of vitamin C and antioxidants with anti-inflammatory properties.
Studies show that it can help lower the risk of cancer and stabilize blood sugar.
It enriches any salad, and as it is rich in natural sugars, it caramelizes during cooking and adds a complex and rich flavor.
All of these explain the longevity of those who choose to use it regularly as a flavor additive.
They listen to the doctors
If a doctor says niacin (also known as vitamin B3) can help a weak leg, then they will eat bananas.
They will not look for 'natural' solutions devoid of scientific evidence.
They don't have time to examine all kinds of alternative promises.
Niacin, by the way, can also help hardening of the arteries and reduce the risk of having a second heart attack.
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