![]() One whole wheat bread study found that the fiber and phenolic acids in whole grains help to prevent chronic inflammation. “In addition to high fiber, protein, vitamin, and minerals, whole grains are slow-digesting carbs that provide good sources of energy," says Palmer. Whole grains, such as barley, brown rice, farro, millet, and oats, are consumed daily in all Blue Zones, too. Not sure where to start? Try Buettner's super simple recipe for 'longevity stew.' To stock up from sustainable brands, check out Hive. In Okinawa, you'll often find edamame on the table and in Nicoya, black beans are prized for their delicious flavor and nutritional value. ![]() ![]() For instance, in Sardinia, white beans, chickpeas, and fava beans are eaten on a daily basis. Beans are also one of the richest sources of fiber in the plant world."īeans, pulses, and legumes are a key part of the meals consumed in all five Blue Zones regions, and there are tens of thousands of varieties to choose from on earth. "They also pack vitamins, minerals, and phytonutrients, which is what gives them their anti-inflammatory superpowers. “Beans and legumes are super rich in plant-based protein and can take the place of meat on your plate," says nutrition expert Sharon Palmer, MS, RDN, author of The Plant-Powered Diet. Beansīeans are one of Buetter's most widely-lauded foods for longevity, and for good reason. Rounded up below are 10 anti-inflammatory foods for longevity eaten every day by world's longest-living people in the Blue Zones. And it’s not just the nutrient-rich food ingredients that are commonly consumed it’s how they're grown, prepared, and served within the customs of each location's rich culinary history. In sum, anti-inflammatory foods are a key component in the diets of all five Blue Zones: Okinawa, Japan Ikaria, Greece Sardinia, Italy Nicoya Peninsula, Costa Rica and Loma Linda, California.
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