What foods should you eat to live past 90? According to the 2023 Life Table released by Statistics Korea, the life expectancy for babies born in 2023 reached 83.5 years, an increase of 0.8 years from 2022. While life expectancy had dipped in 2022 due to the impact of COVID-19, it has since rebounded.
Life expectancy estimates how long a newborn can expect to live, assuming current age-specific mortality rates remain unchanged. In South Korea, the average life expectancy is 83.5 years. However, some studies suggest that avoiding cancer could add more than three years, with women potentially reaching close to 90.
Many aspire to live a long, healthy life, but how can we achieve this? Dr. Dan Buettner, who explored “Blue Zones” (regions renowned for longevity) and wrote a book about his findings, recently shared three foods that can help people live healthily into their 90s.
Dr. Buettner focused on Costa Rica’s Nicoya Peninsula, where middle-aged mortality rates are low. He highlighted foods commonly consumed by locals, describing their diet as “an ideal choice for humans. ” He explained that its balance of complex carbohydrates and proteins makes Nicoya residents 2.5 times more likely to live to 92 than those in the U.S. or Europe. Let’s dive into the foods he recommends.
1. Corn – A Slow-Releasing Carb
Corn is a low-fat, fiber-rich ingredient. Nicoya locals often use corn to make tortillas, a type of flatbread. These tortillas, packed with complex carbohydrates, keep you feeling full longer and help curb hunger pangs.
Carbs can be simple or complex. Simple carbs are quick to digest and cause blood sugar spikes, while complex carbs take longer to break down and moderate blood sugar levels.
Corn is also rich in vitamins and linoleic acid, which helps lower cholesterol and stabilize blood pressure.
2. Squash – Heart and Cell Protector
Squash is packed with heart-healthy nutrients like magnesium, potassium, and vitamins A, B, and C. Magnesium keeps your heart beating steady, while potassium helps lower blood pressure.
It is also an antioxidant powerhouse, helping to ward off diseases like cancer and heart disease. Plus, its minerals and calcium give your bones a serious strength boost.
3. Beans – The Low-Fat, High-Protein Superfood
Beans are a staple in Nicoya and other longevity hotspots for good reason. They’re low in fat, high in plant-based protein, and packed with iron, vitamins, and fiber. This nutritional profile makes them a powerhouse for preventing diabetes, cancer, and cardiovascular diseases.
Beans also contain antioxidant and anti-inflammatory compounds, which reduce cellular damage and inflammation. Swapping animal protein with beans can lower the risk of heart disease by around 10%.
These three Nicoya staples are about living longer and better. The best part? Corn, zucchini, and beans are easy to prep and can jazz up any meal without breaking the bank. Make them regulars on your plate; you might feel your body and mood perk up.
Remember, minor changes add up to significant results. StarAddse Nicoya favorites to your meals, and you might notice a spring in your step and a smile. Why not try adding some corn or beans to tonight’s dinner?
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