Foods for Longevity

Heredity plays a strong role in longevity, but studies of some of the cultures with the greatest longevity have shown that diet plays an important part as well. The diets of the centenarians in Okinawa, Japan and the Mediterranean countries of Greece and Italy have been examined to discover their secrets for a long, healthy life.

Okinawa Centenarian Diet

The lean citizens of Okinawa have the highest average age at death in the world, particularly the women. Their diet is full of antioxidant-rich and high-fiber foods. They consume a limited amount of animal protein and avoid alcohol and sweets. Plant-based foods make up 80 percent of their diet. The little bit of animal protein and monounsaturated fats in their diet come from coldwater fish and soy, along with canola oil. Their beverage of choice is green tea. They also practice a low-calorie diet through a cultural practice called hara hachi bu, which means to eat only until 80 percent full. Moderate exercise and avoidance of smoking has additionally been linked to their longevity.

Mediterranean Diet

While the natives of Italy and Greece carry more body fat than their Okinawan counterparts, their average lifespan is almost as long. In a June 2009 study published in the British Medical Journal, Professor Dimitrios Trichopoulos of the Harvard School of Public Health conclusively identified which particular ingredients of the Mediterranean diet played the greatest role in longevity. Fruits, vegetables, olive oil, nuts and legumes were shown to be "associated with a statistically significant reduction in total mortality," along with moderate alcohol consumption and a limited amount of meat.

Longevity-Enhancing Foods

There are other foods that have been shown to contain the antioxidants, omega-3 fatty acids and fiber necessary to promote longevity. These are mostly fruits and vegetables, but there are also some sources of protein and grains on the list.

Fruits

Tomatoes are a major source of the antioxidant lycopene, which has been shown to reduce the risk of cancer and maintain mental functioning as we age. Concentrated sauces have five times more lycopene than fresh tomatoes, and canned ones have three times more. Red grapes are a good source of antioxidants, as is red wine and purple grape juice. According to researchers at Tufts University, blueberries have one of the highest concentrations of antioxidants in food. They have been shown to even reverse failing memory.

Vegetables

Spinach is rich in folic acid, which has been shown to fight cancer, and contains antioxidants that promote brain health. German researchers have found that garlic can extend the life of animals by up to 5 percent and prolong cancer survival time.

Grains and Protein

Whole grains, according to a study by the University of Minnesota, lower your odds of death the more you eat them. They also possess anti-cancer agents and help prevent spikes in blood sugar and insulin. Salmon and other fatty fish such as tuna and mackerel are rich in omega-3 fatty acids, which have been linked to heart health and have inflammation-fighting properties.