From ancient times to the present, people have been searching for ways to live longer and healthier lives. Some scholars have also tried to uncover the secrets of longevity by studying centenarians. There are five renowned longevity regions in the world: the Caucasus in Georgia, Hunza in Pakistan, Vilcabamba in Ecuador, Hetian in Xinjiang, China, and Bama in Guangxi, China.
Internationally, it is widely accepted that genetics, geography and living environment, social background, and dietary habits are the four key factors for longevity. In addition to factors such as genetics and environment, one very important reason why people in these five longevity regions are able to live long lives is their diet, which is light, balanced, and nutritious.
After summarizing the characteristics of the diets of people in these five longevity regions, we can identify several common features:
Eating moderately: Avoid overeating for longevity
They consume an average of 1640 calories per day, significantly lower than the standard daily intake of 2400 calories for most people. This accounts for 74.5% of the average calorie intake for the elderly.
Diverse diet (balanced combination of meat and vegetables)
In two of the five longevity regions, corn is the main staple food, while in the other three regions, coarse wheat flour is the main staple food, supplemented with potatoes, beans, and other grains, which fully utilizes the complementary effect of proteins.
In four of the regions, people consume milk from cows and sheep, eat small amounts of beef and lamb, regularly consume eggs and tofu, and have an appropriate intake of protein with a focus on vegetarian dishes combined with meat-based dishes.
Light meals
They consume less salt and sugar, use plant oil for cooking, and consume less animal fat. This dietary habit greatly reduces the incidence of stroke and cancer.
Consuming plenty of vegetables, fruits, and foods with health benefits
For example, elderly people in the Caucasus region consume yogurt throughout the year, eat a lot of onions, and also consume figs, honey, walnuts, and other foods. Among centenarians, 96.76% consume more than 1 kilogram of fruit per day, and 91.09% consume fruit for more than 6 months a year.
In addition, the diet of centenarians in two longevity regions in China includes various beans, potatoes, and rice for substitution or supplementation, and vegetables such as melon sprouts, potato leaves, bitter cress, wild vine, and bamboo shoots. They also eat a variety of wild fruits and fruits throughout the year.
In Hetian, centenarians mainly consume corn, flour, rice, beef, lamb, milk, and eggs as staple foods. Vegetables such as cabbage, eggplant, tomatoes, peppers, carrots, and onions are the main choices, along with year-round consumption of fruits.
