Want to live to 100? Start with these 8 foods centenarians eat most often

 But what may fascinate people most about these long-lived individuals are the foods they eat and the habits they have around eating. “Some eating patterns seen in centenarians include eating a large breakfast, eating mostly plant-based foods, avoiding weight-loss diets, moderating alcohol, and reserving sweets for celebrations,” says Davis. 

With these practices in mind, here are eight foods researchers have identified as diet staples for centenarians:

Legumes

“One of the top foods amongst centenarians is legumes, which are rich in fiber and provide plant-based protein,” Davis explains. “Fiber-rich foods are thought to help control cholesterol and blood sugar, as well as lower the risk of chronic diseases like cancer and heart disease.” Legumes encompass beans, peas, and lentils. So, regardless of whether you typically reach for chickpeas, black beans, red lentils, snap peas, or otherwise, all of them will help promote longevity.

Tip

Incorporate legumes like beans, peas, and lentils into your diet for a boost in fiber and plant-based protein. These foods can help control cholesterol and blood sugar levels and reduce the risk of chronic diseases such as cancer and heart disease.

Olive Oil

Another common ingredient found in the kitchens of those living to (or well-past) 100 is olive oil. This culinary staple is high in healthy unsaturated fats that support optimal cholesterol levels. It’s also rich in micronutrients like plant compounds, vitamin E, and vitamin K that serve as antioxidants to lower inflammation throughout the body, further decreasing chronic disease risk.

Nuts and Seeds

“Nuts, which are full of vitamins, minerals, and unsaturated fats, are also staples in centenarians' diets,” says Davis, “Nuts are associated with reduced risk for heart disease and inflammation, likely due to their rich antioxidant content.” Given that seeds have a similar nutritional composition to nuts, they also elicit similar longevity benefits.

Tea

Whether it’s green, black, herbal, caffeinated, or decaf, tea is one of the top beverages among Blue Zoners. This is likely thanks to the multitude of antioxidant-rich plant compounds it contains. In fact, tea consumption has been shown to support immune, heart, gut, brain, and metabolic health.

Seafood

“Researchers have also found that centenarians eat smaller amounts of meat and tend to include more fish and other lean seafood in their diets,” says Davis. This may be due to the fact that many Blue Zones are located near the ocean. However, certain types of seafood (like fatty fish) serve as some of the few naturally concentrated sources of omega-3 fatty acids, which are potent anti-inflammatory agents that encourage optimal immune, brain, and heart health.

Whole Wheat Sourdough Bread

Whole wheat sourdough bread combines a few common food trends seen across centenarians. “Whole grains are another common denominator of centenarians. They are rich in fiber, minerals, and B vitamins, especially when compared to their white, refined counterparts,” explains Davis, “Eating whole grains is associated with a lower mortality risk from cardiovascular disease and cancer.” 

“Many centenarians are known for their high energy levels. Starchy foods may help centenarians stay active until very late in life,” Meyers adds.Researchers also discovered that many people living to 100 or longer bake their own bread—a lot of times using sourdough starter. This living culture of bacteria sparks fermentation in bread dough, helping to digest some of the gluten it contains and increasing the digestibility of the final product. Sourdough bread also tends to have a lower glycemic index than other loaves, supporting blood sugar management and metabolic health.

Sweet Potatoes

If you watched the Netflix documentary, then you may remember the Japanese purple sweet potatoes that served as a staple food for Okinawan centenarians. And while this specific variety of potato may be tricky to track down in the States, your everyday sweet potato from the grocery store is pretty similar nutritionally. Both types of sweet potato are rich in fiber and micronutrients like potassium, vitamin A, vitamin C, and plant compounds. These help to improve immune, heart, and metabolic health.

Turmeric

And finally, certain nutrient-dense spices, like turmeric, can also promote longevity. “Turmeric is rich in phytonutrients, such as flavonoids, that may be beneficial to living longer,” says Willcox. The phytonutrients (another name for plant compounds) found in turmeric, like curcumin, work to reduce inflammation throughout the body, supporting overall health as well as targeted areas, like the brain.

This supplement dramatically cuts heart attack risk, scientists say

 Scientists have found tailoring the intake of vitamin D in patients diagnosed with heart disease can dramatically cut the risk of heart attacks.

The finding suggests individualising vitamin D doses for patients based on their blood levels rather than administering uniform “one-size-fits-all” doses as has been done commonly until now.

GO365 NUTRA Tablet 30'S

Netmeds·Sponsored

Vitamin D is a hormone mainly synthesised in the skin via sunlight exposure, and is known for its positive effects on inflammation and heart health.

Widespread vitamin D insufficiency and the growing burden of heart disease globally emphasise the need for simple, cost-effective interventions to reduce death risk.

While low vitamin D concentration is linked to adverse heart disease outcomes, intervention studies until now have yielded inconsistent results, researchers say.

Now, scientists call for tailoring vitamin D intake for each patient to achieve optimal circulating levels as a key strategy to mitigate heart disease risk.

“Our results suggest that targeting vitamin D supplementation based on blood levels can significantly diminish the risk of subsequent heart attacks,” said epidemiologist Heidi T May from Intermountain Health.

“This approach demands a personalised, vigilant clinical protocol that diverges from the traditional fixed-dose model,” said Dr May, an author of the study presented at the American Heart Association’s Scientific Sessions 2025.

Centrum Ostocalcium Total Chewable Tablet - Mixed Fruit 30'S

Netmeds·Sponsored

Researchers recommend a rigorous monitoring protocol which adjusts vitamin D supplementation every three months.

The latest clinical trial assessed 630 adult participants diagnosed with acute heart disease at Intermountain Medical Center in Utah for a six-year period, with an average follow-up of just over four years.

Nearly half had a history of prior heart attack.

Over 85 per cent of participants initially had suboptimal vitamin D levels below 40 nanograms per millilitre (ng/mL) of blood, underscoring widespread insufficiency of the hormone in this population.Researchers grouped the participants randomly into two groups – one, which received standard care without vitamin D level management, and another treatment arm, which underwent serial blood testing and personalised dosing of the hormone to surpass the 40 ng/mL threshold safely.

Scientists found that the treatment group experienced a 52 per cent reduction in the risk of recurrent heart attacks compared to controls.

This finding marks one of the most significant effect sizes reported in recent vitamin D cardiovascular research, researchers noted.

However, researchers urge doctors to be cautious of the findings as it remains to be corroborated by larger, peer-reviewed trials.

Nonetheless, they say the data could pave the way for new heart attack prevention strategies centered on nutrient optimisation.

The Independent is the world’s most free-thinking news brand, providing global news, commentary and analysis for the independently-minded. We have grown a huge, global readership of independently minded individuals, who value our trusted voice and commitment to positive change. Our mission, making change happen, has never been as important as it is today.

Stop refrigerating these 9 fruits and veggies—you're ruining them

 When it comes to food safety, quality, and flavor, refrigeration is key for storing many foods—but not all. While some ingredients absolutely must be stored in the fridge, like raw meat, others are better left out when it comes to keeping them fresh. Fresh produce may seem like a surefire bet for refrigeration, but the combination of humidity and chill can do more harm to your fruits and veggies than good. Here are nine fruits and vegetables that you shouldn’t store in the refrigerator, and where you should be keeping them instead.

Lactocip DS Tablet 15'S

Netmeds·Sponsored

Fruits That Last Longer Without Refrigeration

Tomatoes

Whether you opt for small cherry tomatoes or a hefty heirloom, it’s best to store your tomatoes on the counter and out of direct sunlight. Refrigerating your tomatoes can make them mealy and mute their rich, juicy flavor. 

Bananas

In addition to being aesthetically pleasing, storing your bananas on the counter (bonus points if it’s in a pretty fruit bowl) is better than in the fridge, since cold temperatures cause the skin to turn black and stop the ripening process prematurely. Instead, keep them at room temperature—and if they get too mushy, you can always make banana bread. 

Avocados

It’s no secret that avocados seem to turn from rock solid to mushy and brown within 15 minutes, no matter how carefully you try to ripen them. If you want an avocado to ripen properly, leave it uncut on the counter; once cut, store it in the fridge. To keep your avocado as fresh as possible in the fridge, store it with the pit intact and squeeze a bit of lime juice over it to prevent browning.

Apples 

Apples can last for months in the fridge, but they can also stay safely on the counter for one to two weeks before you need to chill them. 

Stone Fruits

Summer means stone fruit season, but don’t store your freshly-picked farmers' market finds in the fridge. Peaches, plums, and cherries can become mealy and flavorless if they are chilled before they are fully ripe, so be sure to leave them out on the counter instead. If they get a little too ripe, you can always whip up a peach cobbler or cherry pie for your next summer gathering.

Vegetables That Last Longer Without Refrigeration

Potatoes and Sweet Potatoes

It’s best to store all varieties of potatoes—including sweet potatoes—in a cool, dark, and well-ventilated place, since the starch in potatoes can turn to sugar at cold temperatures. In addition to excessive cold encouraging mold growth, refrigerating potatoes may create a sweet taste and gritty texture.

Onions and Garlic

Humidity from the refrigerator can soften onions and garlic, leaving them prone to molding, so it’s best to store them in a cool, dry pantry until it’s time to make a decadent pasta dish or pico de gallo. Just be sure to store the two veggies separately from potatoes, as potatoes can cause onions to spoil faster. Winter Squash

Winter veggies, including butternut and acorn squash, thrive in a cool, dry environment—not in the fridge. Since the fridge can alter the squash’s texture and flavor, it’s best to store them on the counter or in the pantry.

Basil 

While it may seem a bit counterintuitive not to refrigerate your greens, cold temperatures can damage basil leaves. Storing the herb in the fridge can cause it to wilt and turn black much faster than it would at room temperature. Plus, a basil plant is a great way to add a pop of color and delicious aroma to your kitchen while ensuring you always have fresh basil on hand.

Bone-building on a plate: The calcium-rich legacy of legumes

In the quiet intersection of culinary tradition and nutritional science, a rediscovery is taking place: The humble legume, long a staple of vegetarian diets, is emerging as a powerhouse for bone health.

Cooks and nutritionists alike are turning to calcium-rich beans to create meals that nourish the skeleton as much as the palate. This is not a new trend but an ancient practice being validated by contemporary research.

Legumes: A legitimate plant source of calcium

While dairy products have long dominated the calcium conversation, legumes offer a plant-based alternative that is both accessible and versatile.

• Soybeans - provide 130 milligrams (mg) of calcium per half-cup serving, or 10 % of the daily value
• Winged beans - deliver 122 mg per half-cup
• Tofu - offers 163 mg per three-ounce serving
• White beans - contribute 80 mg per half-cup

Even chickpeas and black beans, while lower in calcium, still contribute meaningful amounts alongside protein and fiber.

To maximize calcium intake, BrightU.AI's Enoch engine suggests blending black beans and chickpeas with parsley and cilantro, as these herbs are rich in calcium and other minerals that support bone health, while also pairing them with turmeric and cumin to enhance nutrient absorption.

The significance of these numbers becomes clear when considering the broader nutritional profile of legumes. Beyond calcium, they are rich in fiber, protein, iron, folate, B vitamins, potassium, phosphorus and zinc.

Many legumes are also low in fat and calories. Animal studies have found that diets rich in legumes can increase bone density, suggesting a synergistic effect among the nutrients they contain. This matters not only for older adults at risk of osteoporosis but for anyone building skeletal mass—children, adolescents and young adults who are laying down new bone that must last a lifetime.

Preparation: How to get the most out of legumes

The practical incorporation of legumes into daily meals requires attention to preparation methods. Dried beans must be rinsed and soaked before cooking to reduce antinutritional factors and improve mineral bioavailability.

Canned legumes offer convenience but may contain added sodium; rinsing canned beans before use can reduce sodium content by approximately 40%.

Adding legumes to scrambled eggs, salads, tacos, pasta dishes, soups and stews provides incremental calcium increases throughout the day. Mashed beans can serve as dips for sliced vegetables, roasted legumes offer a crunchy snack alternative to chips and bean flour can substitute for wheat flour in some baking applications.

Those new to legume consumption should introduce these foods gradually to allow the digestive system to adjust to increased fiber intake. Adding legumes too quickly may cause gas and bloating, which can discourage continued consumption and defeat the nutritional objective.

For vegetarians and vegans, legumes provide not only calcium but also protein, iron, folate, B vitamins and zinc — nutrients that may be less abundant in plant-based eating patterns without careful planning. The calcium in legumes, while present, is accompanied by phytates that can reduce absorption efficiency, though soaking, cooking and fermentation processes mitigate this effect.

The case for legumes as a calcium source extends beyond individual nutrition to broader public health considerations.

As dietary patterns shift away from dairy consumption for reasons ranging from lactose intolerance to environmental concerns, identifying alternative calcium sources becomes a public health priority. Legumes meet this need while providing additional nutritional benefits that dairy products do not offer.

The convergence of calcium density, protein content and fiber in legumes positions these foods as a foundational element of bone-healthy dietary patterns. For populations seeking to maintain bone density through diet alone, the evidence supports including a variety of legumes in regular meal planning.

The nutritional science is established; the remaining challenge is translating this knowledge into practical dietary habits that Americans can sustain over a lifetime.