A leading expert in longevity has recommended adding three specific types of food to your daily diet to potentially increase life expectancy. This guidance draws inspiration from dietary habits observed in Blue Zones, regions across the world known for their low rates of chronic diseases and high numbers of centenarians.

Key to this approach is consuming “wholesome, nutrient-rich, and fiber-packed foods,” including a variety of plants, beans, and healthy fats, while reducing the intake of sugar and processed foods.

Dan Buettner, the author of the Blue Zones Kitchen cookbook, delves into the dietary practices of some of the planet’s longest-living communities on BlueZones.com.

“None of the centenarians in Blue Zones set out to live to 100,” he observes.

“At 50, no one decided, ‘I’m going to embark on a longevity diet to reach another 50 years!'”

Buettner points out that: “They don’t count calories, take supplements, measure protein intake, or scrutinize food labels. They don’t limit their food—they actually celebrate life with it.”

Amongst his suggestions is a list of 10 “super blue foods”. Dan recommends eating “at least” three of these daily to maintain a whole food-based diet:

He went on to say: “The findings here represent a long-term, statistical, and science-based study.

“We needed information that was not just anecdotal or based on interviews, visits in the kitchen, or shared meals with individual centenarians.

“We analysed over 150 dietary studies conducted in Blue Zones over the past century, and then we distilled those studies to arrive at a global average of what centenarians really ate.

“Here we provide some guidelines you can follow to eat a Blue Zones diet like they do and live to 100.”