World’s oldest people experts say to ‘go easy’ on one food to live longer

Living to 100 may seem like a far-fetched dream. However, researchers studying the world’s rare ‘Blue Zones’ suggest that moderating consumption of one particular food could help you live longer.

The term ‘Blue Zones’ refers to specific regions where people are said to live to 100 at rates ’10 times greater’ than those in the United States. These zones include certain areas in Japan, Greece, California, Italy, Costa Rica and Singapore, each with their unique lifestyle habits.

Certain choices are reportedly notable across these zones, which includes going easy on one thing. Surprisingly, this refers to fish, with just ‘three ounces, up to three times weekly’ recommended by Blue Zone researchers.

“In most Blue Zones, people ate some fish but less than you might think—up to three small servings a week,” they wrote in a past online blog. “…In the world’s blue zones, in most cases, the fish being eaten are small, relatively inexpensive fish such as sardines, anchovies, and cod—middle-of-the-food- -chain species that are not exposed to the high levels of mercury or other chemicals like PCBs that pollute our gourmet fish supply today.”

These researchers aren’t alone in their views either. Dr Valter Longo, head of the Longevity Institute at the University of Southern California, also advocates for just ‘two or three’ servings per week as part of an adult’s ‘longevity diet’.

“Eat mostly vegan, plus a little fish,” he wrote in a previous online blog. “Choose fish, crustaceans, and molluscs with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp. Pay attention to the quality of the fish, choosing those with low levels of mercury.”

As Dr Longo has indicated, fish packed with omega-3s, or ‘healthy fats’, are particularly good for our well-being. These elements are believed to perform several crucial functions, boosting brain power and potentially mitigating risk factors for heart disease.

Although this may seem overwhelmingly positive, overconsuming fish has some overlooked downsides. The NHS highlights these issues, warning that oily fish ‘typically contain higher levels of pollutants than other seafood’.

Among these pollutants is mercury, a substance detrimental to human health. While the risk associated with fish consumption is generally small, excessive exposure to mercury can result in seizures, memory problems, numbness, and other symptoms.

“We should eat at least one portion (around 140g when cooked) of oily fish a week,” the NHS states. “Oily fish usually have higher levels of pollutants than other types of seafood. For this reason, there are maximum recommendations for the number of portions some groups should be eating each week.”

It adds: “[When pregnant] eating fish is good for your health and the development of your baby. However, pregnant and breastfeeding women should avoid some types of fish and limit the amount they eat of some others. This is because of the levels of mercury and pollutants that some fish can contain.”

In addition to this advice, researchers studying Blue Zones suggest cutting back on dairy, red meat, and sugar. These elements are staples in the ‘Western diet,’ which have been linked to a variety of potential health issues, such as cancer.

Dan Buettner, a prominent specialist in Blue Zones, instead recommends incorporating more plant-based foods, beans, and complex carbohydrates into your diet for improved well-being. In a previous TikTok, he said: “We know beyond a shadow of a doubt that people who live the longest, that we can actually record, were eating mostly complex carbohydrates.

“But the problem is the doughnuts and the cakes and the candies give carbohydrates a bad name. …You need fat, you also need protein, but you should be eating mostly complex carbohydrates if you actually want to live to 100.”.”