10 foods help people in the green area

People who live over 100 years old are always a research topic worldwide. Many of them live in green areas such as Loma Linda (California), Nicoya (Costa Rica), Sardinia (Italy), Ikaria (Greece) and Okinawa (Japan).

Researchers have learned of the eating habits of blue people, focusing on 10 foods that often appear in their meals.

Beans

Beans are a source of protein, fiber, vitamins and abundant minerals. Low glycemic index (GI) helps control blood sugar, provides sustainable energy and feels full for a long time. Soluble fiber in beans support digestion, cardiovascular health by lowering cholesterol.

Green leafy

Spinach, kale, rainbow canal rich in vitamins, minerals, antioxidants and brain protection compounds such as lutein, folate and beta – carotene. They help improve inflammation, enhance immunity, cardiovascular health and cognitive function.

Nuts

Pistachios, walnuts, almonds rich in healthy fats, proteins, fiber, vitamins and minerals. Nuts have antioxidant and anti -inflammatory properties, help reduce cholesterol, blood pressure and the risk of diabetes. Chia seeds and flaxseeds also bring similar health benefits.

Whole grains

Wheat whole wheat, quinoa, brown rice is a complex source of carbohydrate, rich in fiber and other nutrients. They support digestion, blood sugar control, cholesterol and long -term energy. Natural yeast bread is also a characteristic of the green area, benefiting the metabolic health.

Olive oil

Rich in monounsaturated fatty acids, olive oil is related to many cardiovascular health indicators, helping to reduce cholesterol, against free radicals that cause cardiovascular disease. Olive oil also has antioxidant and anti -inflammatory properties, supports liver health, immune system, kidney, digestive and brain.

Turmeric

Turmeric is often used in stews, soups and tea. It helps reduce chronic inflammation, support digestion and enhance immune function. Turmeric can also support brain health, reduce the risk of neurological diseases in old age, improve working memory and information processing speed.

Sweet potato

Sweet potatoes, especially purple sweet potatoes, rich in biological compounds that are anti -aging and support longevity. This tubers are excellent sources of carbohydrates and fiber, providing stable energy and antioxidants that help fight inflammation.

Seafood

Seafood is a source of nutritious protein, supporting muscle development and long -term health. Omega-3 fatty acids in fish are beneficial to health and brain function, reduce inflammation and support cardiovascular health.

Fruit

Fruit provides vitamins, fiber and antioxidants necessary for overall health. Eat enough fruits daily helps control blood sugar, manage weight and improve cardiovascular health.

Tea

Hot tea, especially green tea, contains many biological compounds with antioxidant properties, anti -inflammatory, antibacterial and nerve protection. Drinking regular tea can reduce the risk of chronic diseases such as cancer, diabetes, arthritis and cardiovascular disease.

The diet of green area encourages drinking water and limits red meat, milk and supplements. Eating mindfulness, listening to the body and stopping eating when full is also an important part of this diet.

In addition to diet, hundreds of people also apply a healthy lifestyle including getting enough sleep (7-9 hours per night), regular physical activity (at least 150 minutes of moderate intensity activity per week , with 4 strength training sessions), stress management (through meditation, therapeutic or immersed in nature) and maintain a solid social network.