Okinawa, Japan: Purple Sweet Potatoes and Bitter Melon
Elders in Okinawa, known as one of the world’s “Blue Zones,” often start their days with purple sweet potatoes and goya, a type of bitter melon. These are rich in antioxidants and fiber, which research from the Okinawa Centenarian Study (2023) links to lower risks of cancer and heart disease. Meals here are light but filling, focusing on vegetables, tofu, and a small amount of fish. Salt intake is kept low, and sugary treats are rare. Their food mantra, “hara hachi bu,” means eating until 80% full, promoting healthy weight and digestion. This region’s diet has been praised in major medical journals for supporting longevity and mental sharpness.
Sardinia, Italy: Whole Grain Bread and Pecorino Cheese
In Sardinia, many centenarians eat whole grain sourdough bread and aged pecorino cheese for breakfast, according to a 2024 report from the Italian Society of Gerontology. Lunches feature minestrone soup filled with beans, seasonal vegetables, and barley. Goat’s milk and pecorino are staples, providing protein, calcium, and beneficial fats. Olive oil is used generously instead of butter. Red wine, particularly Cannonau, is sipped in moderation, with studies showing its polyphenols may lower inflammation. Family meals are a daily ritual, and eating is always slow and social.
Loma Linda, California: Plant-Based Staples and Nuts
Loma Linda’s Seventh-day Adventist community is famous for its plant-based eating habits. Research from the Adventist Health Study-2 (2025) shows that these centenarians eat oatmeal, whole wheat bread, and fruit in the mornings. Lunch and dinner often include legumes, leafy greens, and soy-based proteins. Nuts like almonds and walnuts are eaten daily, associated with a 20% lower risk of heart disease. Dairy and meat are minimal or absent, and sugar is used sparingly. Meals are typically homemade, supporting better nutrition and portion control.
Ikaria, Greece: Wild Greens and Olive Oil
Ikaria’s oldest residents stick to a Mediterranean diet full of wild greens, tomatoes, potatoes, and beans, according to 2024 research from the University of Athens. Their breakfast might include goat’s milk yogurt with honey, and lunch features vegetable stews with liberal olive oil. Fish is eaten once or twice a week, while red meat and processed foods are rare. Ikarian meals tend to be high in fiber and antioxidants. Herbal teas made from local plants are consumed daily, contributing to lower rates of dementia and heart disease.
Nicoya Peninsula, Costa Rica: Corn Tortillas and Black Beans
The Nicoya Peninsula is a hotspot for longevity, where elders commonly eat corn tortillas and black beans for breakfast, as documented in the Costa Rican Longevity Study (2023). Lunches are heavy on squash, plantains, and fruit. The “three sisters” — corn, beans, and squash — provide balanced amino acids and are a traditional part of every meal. Water is often sourced from calcium-rich wells, which some studies suggest may aid bone health. Meat is eaten in small portions, usually chicken or fish, and processed foods are uncommon.
Hunza Valley, Pakistan: Apricots and Flatbread
Centenarians in Pakistan’s Hunza Valley often eat dried apricots and whole wheat flatbread, along with lentil stews, according to a 2024 report from Aga Khan University. Apricots are a primary fruit, providing vitamins A and C, while flatbread offers fiber. Dairy such as goat milk and yogurt is included for protein and probiotics. Fresh vegetables from home gardens are part of every meal. Meat is a rarity, and sugar is almost never used, with honey as the preferred sweetener.
Vilcabamba, Ecuador: Fresh Vegetables and Quinoa
In Vilcabamba, known as the “Valley of Longevity,” people over 100 regularly eat fresh salads with tomatoes, onions, and avocados, according to a 2023 study by the University of Loja. Quinoa and corn are daily staples, providing complete protein and slow-release carbs. Dairy is usually raw and unprocessed, coming from local cows. Fruit, especially bananas and papayas, is a common snack. Their diet is low in salt and processed foods, focusing on what’s grown locally and seasonally.
Georgia, Caucasus: Yogurt and Walnuts
The mountain villages of Georgia are famous for their centenarians, who eat homemade yogurt and walnuts every morning, as confirmed by a 2025 study from Tbilisi State University. Khachapuri, a cheese-filled bread, is a common lunch dish. Meals are rich in fresh herbs like dill and coriander, and vegetables such as beets and carrots are often fermented. Walnuts are a daily snack, linked to improved brain health and lower cholesterol. Red wine, made from local grapes, is enjoyed in moderation.
Sicily, Italy: Tomatoes, Sardines, and Citrus
Sicilian centenarians favor tomatoes, sardines, and citrus fruits, according to a 2024 report from the University of Palermo. Breakfast might be a fresh orange and bread with olive oil. Lunches include pasta with tomato sauce, eggplant, and anchovies. Sardines provide omega-3 fatty acids, while citrus fruits add vitamin C and antioxidants. Meals are light and often shared with family. Dessert is usually fresh fruit, not pastries.
Bama County, China: Brown Rice and Tofu
Bama County in China is celebrated for its high numbers of centenarians, with daily meals built around brown rice, tofu, and leafy greens, as shown in a 2023 study from Peking University. Breakfast is often rice porridge with pickled vegetables. Lunches and dinners feature stir-fried greens, beans, and small servings of river fish or pork. Tofu is a key protein source, and soybean products are common. Meals are low in fat and sugar, focusing on steamed or boiled foods rather than fried.
