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If you want to live longer, you might want to follow the blue zone diet. This is a plant-based diet that focuses on whole grains, fruits, legumes and vegetables. It is based on the eating patterns of people who live in regions where life expectancy is high, such as Okinawa, Sardinia and Nicoya. These regions are known as "blue zones" because of the blueberries that grow there.
The blue zone diet has many benefits for your health and longevity. Here are five foods that you should include in your daily menu:
1. Blueberries
These berries are packed with antioxidants that protect your cells from damage and inflammation. They also lower your risk of heart disease, diabetes and some cancers. Blueberries are rich in fiber, which helps you feel full and prevents constipation. They also provide vitamin C, which boosts your immune system.
You can enjoy blueberries in many ways. You can make smoothies with them, or add them to your salsa, pizza or oatmeal. You can also eat them fresh or frozen.
2. Chickpeas
These beans are not only good for making hummus, but also for adding protein and fiber to your meals. Chickpeas have 14.5 grams of protein and 12.5 grams of fiber per cooked cup, which helps you control your weight and blood sugar levels. They also contain vitamin B9, or folic acid, which is essential for preventing birth defects.
You can use chickpeas to make salads, wraps, burgers or falafel. You can also try different flavors of hummus or chocolate hummus at Trader Joe's.
3. Quinoa
Quinoa is a gluten-free grain that is high in protein and magnesium. These nutrients help regulate your blood pressure and heart rate, which are important for preventing cardiovascular disease. Quinoa also supports your bone health and brain function.
You can use quinoa as a substitute for rice in any dish. You can make quinoa salads, sushi, tacos or burritos with it. You can also eat it with peanut butter or honey for a sweet treat.
4. Avocado
Avocado is a creamy fruit that is high in healthy fats and vitamins. It has monounsaturated fats that lower your cholesterol levels and improve your heart health. It also has vitamins A, E and K that support your vision, skin and blood clotting.
You can add avocado to any dish that needs some extra creaminess or richness. You can mash it on toast with eggs or cheese, blend it into smoothies or dressings, or spread it on sandwiches or wraps.
4. Honey
Honey is a natural sweetener that can help you live longer and healthier. It is part of the blue zone diet, which limits added sugar to seven teaspoons per day. Honey has numerous health and wellness benefits. Here are some of them:
- Honey boosts your immune system and helps you fight off infections. It also has antibacterial and antiviral properties that can prevent or treat common illnesses. Honey is a versatile ingredient that can enhance many dishes. You can use it to sweeten your tea, coffee or yogurt, or to add flavor to your baked goods, smoothies or lemonade. You can also experiment with different types of honey, such as clover, orange blossom or wildflower.
