Do you want to know how to live to be 100? Of course, every person on this earth wants to live a long and healthy life. But have you ever wondered how to live a long life? Do you know what you should eat to live a long life? Do you know what people who have lived on this earth for more than 100 years eat? To live a long and healthy life, you should eat many different things and one of them is protein-rich foods. Don’t think of chicken or mutton after hearing the name protein.
We are talking about plant-based protein here. Yes, many places in the world are known as Blue Zones, where most people are over 100 years old, that is, people here live for more than a hundred years. To do this, he consumes protein-rich things in his diet like beans, nuts, legumes, etc., which are a strong source of plant-based protein. According to Insider Report (Ref.), 95% of their diet is plant-based and consists of beans, nuts, whole grains, herbs or spices, and green vegetables. Let us know what things they eat to rejuvenate the body, strengthen bones and prevent diseases.
Legumes such as beans, peas and lentils
People here consume a variety of beans, from lentils and chickpeas to black beans and adzuki beans. Soybeans are a famous source of protein in Japan. Apart from that, tofu is also consumed a lot. It is believed that consuming at least half a cup of beans per day can provide you with the right amount of protein. Aside from protein, beans are also rich in fiber, an important nutrient in the diet of people in blue zones.
Check the amount of protein, otherwise problems may arise.
Protein deficiency in the body: Check the amount of protein in your body, otherwise problems may arise.
Full grain
Whole grains are not only a good source of protein, but also contain fiber and healthy carbohydrates. Grains are generally considered a source of carbohydrates, but some grains are strong sources of protein. Whole grains, buckwheat and couscous contain five to six grams of protein per cup. One cup of quinoa can provide eight grams of protein. Whole grains also contain essential amino acids, which, when combined with the nutrients in beans, can provide an excellent source of protein.
Nuts and seeds
In addition to lots of fiber and healthy fats, nuts also contain protein. Nuts and seeds are snacks for people living in blue zones. Just a handful of nuts contain up to 200 calories. These contain nutrients such as omega-3 fatty acids, which reduce inflammation and the risk of heart disease. Nuts with the highest protein content include:
- Pumpkin seeds: 9 grams per ounce
- Peanuts: 7 grams per ounce
- Almonds: 6 grams per ounce
- Hemp seeds: 6 grams per ounce
- Flaxseed: 5 grams per ounce
Fish
In the blue zone, small fish such as sardines and anchovies are popular. Many Blue Zones are located near the ocean, making fish an excellent source of protein for them. Eating fish about three times a week provides a good amount of protein. Cod is another popular fish with a mild flavor and high in protein as well as vitamin B and minerals such as phosphorus.
Dairy products
Paneer and curd are an important part of the Blue Zones diet. Cheese made from sheep’s or goat’s milk is widely consumed in some areas of the Blue Zone of Italy and Greece. You can incorporate quark and cheese into your diet several times a week. In addition to protein, it is also a strong source of calcium. For this reason, people here consume eggs four to five times a week.
Disclaimer: This article is for general information purposes only. It cannot in any way replace any medication or treatment. For more information, always consult your doctor.
