Centenarians—those who live to be 100 years old or more—have long fascinated researchers. Many of them live in regions known as “Blue Zones,” such as Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California). Their longevity is often linked to a combination of lifestyle habits, including diet.

Studies show that while their meals vary by region, these individuals tend to regularly eat certain nutrient-rich foods that support long-term health. Here are 10 foods commonly consumed by people who live to 100.

1. Beans

Beans are a consistent part of the Blue Zone diet. They are rich in plant-based protein, fiber, and various vitamins and minerals. Their low glycemic index helps regulate blood sugar and provides sustained energy, which is beneficial for managing weight and preventing diabetes.

Beans are also high in antioxidants and contain soluble fiber that promotes gut health and helps lower cholesterol levels. These benefits collectively support heart and digestive health while reducing inflammation.

2. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are nutrient-dense vegetables often included in the daily meals of centenarians. These greens are known to benefit heart health, immune function, and inflammation levels.

They also contain brain-supportive compounds like lutein, folate, and beta-carotene, which may help slow age-related cognitive decline.

3. Nuts and Seeds

Centenarians often snack on nuts like almonds, pistachios, and walnuts, or add seeds such as flaxseeds and chia seeds to meals. Nuts and seeds offer healthy fats, protein, fiber, and a range of vitamins and minerals.

They have been associated with lower cholesterol levels, improved blood pressure, and reduced risk of chronic diseases like diabetes. Their antioxidant and anti-inflammatory effects contribute to overall health and healthy aging.

4. Whole Grains

Whole grains such as oats, quinoa, brown rice, and whole wheat are a key part of the Blue Zone diet. These complex carbohydrates are rich in fiber and nutrients, supporting digestion, blood sugar control, and cardiovascular health.

Whole grain consumption also promotes satiety and provides long-lasting energy. Many centenarians even bake their own bread using traditional sourdough starters, which may offer additional digestive and metabolic benefits.

5. Olive Oil

In Mediterranean Blue Zones, olive oil is a staple fat source. It is rich in monounsaturated fats and antioxidants that support cardiovascular health, reduce inflammation, and combat oxidative stress.

Olive oil is commonly used for cooking and dressing vegetables and salads, adding both flavor and nutritional value.

6. Turmeric

Turmeric is a traditional spice often found in the diets of long-lived individuals, particularly in areas where herbal medicine is part of daily life. Known for its anti-inflammatory properties, turmeric may help with immune support and digestion.

Some research also suggests that turmeric can promote brain health, improve memory, and reduce the risk of age-related neurological conditions.

7. Sweet Potatoes

Sweet potatoes, especially the purple variety, are a dietary staple in Okinawa. They are rich in complex carbohydrates, fiber, and antioxidants, providing stable energy and supporting metabolic health.

Their bioactive compounds may help reduce oxidative stress and promote longevity through anti-aging mechanisms.

8. Seafood

In coastal Blue Zones, seafood is frequently consumed in moderation. It provides lean protein and essential nutrients, including omega-3 fatty acids, which are associated with better brain function and cardiovascular health.

Guidelines recommend eating fish at least twice a week, yet most people don’t meet this goal. Incorporating seafood more regularly may help support longevity.

9. Fruits

Fruits are central to Blue Zone diets and are enjoyed daily in a variety of forms. They offer natural sugars, fiber, and antioxidants that help reduce inflammation and promote immune and heart health.

From berries and citrus to bananas and papayas, the benefits of fruit are wide-ranging and support general well-being as part of a nutrient-dense diet.

10. Teas

Herbal teas are commonly consumed by centenarians, often made from local herbs and plants. Teas can offer calming, immune-boosting, and antioxidant benefits.

Some studies suggest regular tea consumption may reduce the risk of chronic diseases like heart disease, arthritis, and certain cancers. Drinking tea is also a comforting daily ritual that may contribute to reduced stress levels.

How to Follow a Blue Zone-Inspired Diet

The traditional Blue Zone diet emphasizes mostly plant-based foods, including whole grains, legumes, vegetables, and fruits. Meals are minimally processed, with limited intake of red meat, dairy, and added sugars. Water is the main beverage, though herbal teas are common.

The diet also promotes mindful eating—eating slowly, listening to hunger cues, and stopping when about 80% full, a practice known as “Hara Hachi Bu” in Okinawa.

Other Longevity-Supporting Habits

Centenarians also tend to adopt healthy lifestyle habits beyond nutrition. These include:

  • Quality sleep: Getting 7–9 hours per night is linked to better health and longevity.

  • Regular movement: Incorporating daily physical activity such as walking or gardening is common in Blue Zones.

  • Stress reduction: Practices like meditation, spending time in nature, or engaging in spiritual activities help reduce chronic stress.

  • Social connection: Maintaining close relationships and staying involved in the community supports emotional well-being and mental health.

A Quick Summary

The diets of people who live to 100 are largely plant-based and rich in nutrients from foods like beans, leafy greens, whole grains, and fruits. They also include heart-healthy fats and moderate amounts of fish and tea.

When combined with good sleep, physical activity, social interaction, and stress management, this way of eating can support not only a long life but a healthier one.