17 Everyday Foods That Keep The World’s Healthiest People Thriving

Want to eat like the longest-living, healthiest people on Earth? Look no further than their grocery lists. From Okinawa to Sardinia, the world’s “Blue Zones” (where people regularly live past 100) reveal that it’s not about extreme diets or superfood fads—it’s about simple, whole foods eaten consistently.

1. Lentils

Lentils, a plant-based protein powerhouse, play a crucial role in Mediterranean and Latin American diets. Known for their high fiber, iron, and folate content, lentils are a versatile food that supports heart health and boosts energy levels. Their earthy flavor pairs well with various spices, making them a staple in soups, stews, and salads. Lentils are often enjoyed by those seeking to maintain stable energy levels throughout the day. Their rich nutrient profile makes them a favorite in dishes aiming to nourish both body and soul.

2. Sweet Potatoes

Sweet potatoes, especially the purple variety found in Okinawa, are rich in antioxidants and complex carbohydrates. These tubers are celebrated for their ability to stabilize blood sugar levels while providing a sweet and satisfying taste. High in beta-carotene, sweet potatoes support vision and immune health. Their vibrant color and natural sweetness make them a beloved ingredient in both savory and sweet dishes. Whether baked, mashed, or roasted, sweet potatoes offer a nutrient-dense option for those looking to enhance their diet with wholesome foods.

3. Chickpeas (Garbanzo Beans)

Chickpeas, also known as garbanzo beans, are a go-to in Ikaria and Nicoya, celebrated for their fiber, protein, and resistant starch. These small legumes support gut health and are incredibly versatile in various cuisines. Whether blended into hummus or roasted for a crunchy snack, chickpeas deliver a satisfying texture and nutty flavor. They are often used in dishes aiming to provide a wholesome, filling meal without excessive calories. Chickpeas are perfect for those looking to add plant-based protein to their diet.

4. Oats

Oats are a daily staple among heart-healthy Scandinavians and Americans, known for their ability to lower cholesterol. Packed with soluble fiber, oats keep you full and satisfied throughout the morning. Whether enjoyed as a warm bowl of porridge or incorporated into baked goods, oats support heart health and provide a comforting start to the day. Their mild flavor and creamy texture pair well with fruits, nuts, and spices, offering endless possibilities for customization. Oats are a timeless favorite for those seeking a nutritious breakfast option.

5. Extra Virgin Olive Oil

Extra virgin olive oil is the heart of the Mediterranean diet, renowned for its rich monounsaturated fats and anti-inflammatory polyphenols. It serves as a flavorful base for dressings, marinades, and sautés, enhancing dishes with its smooth, fruity taste. Olive oil’s health benefits extend beyond its delicious flavor; it supports cardiovascular health and reduces inflammation. Used generously in Mediterranean cooking, it embodies the essence of healthy, flavorful eating. This golden elixir is a must-have in any kitchen aiming to replicate the longevity-promoting diets of Blue Zones.

6. Leafy Greens (Like Kale, Spinach, and Chard)

Leafy greens like kale, spinach, and chard are ubiquitous in Blue Zones, cherished for their nutrient density. These greens are packed with vitamins, minerals, and antioxidants, supporting brain health and reducing inflammation. Their versatility allows them to be enjoyed raw, cooked, or blended into smoothies, providing a fresh, vibrant addition to any meal. Loved for their ability to adapt to various flavors and cuisines, leafy greens are essential for those aiming to boost their nutrient intake naturally. They are a simple yet powerful component of a healthy diet.

7. Fermented Foods (Like Kimchi, Sauerkraut, or Miso)

Fermented foods like kimchi, sauerkraut, and miso are popular in Korea and Japan, revered for their gut-friendly properties. These foods undergo a natural fermentation process, enhancing their flavors and beneficial bacteria content. Known for supporting digestion and immunity, fermented foods add a tangy, savory element to meals. Their probiotic qualities are celebrated among those seeking to maintain a balanced gut microbiome. Whether as a side dish, condiment, or soup base, fermented foods enrich the culinary experience with their bold tastes and health benefits.

8. Nuts (Especially Almonds and Walnuts)

Nuts, particularly almonds and walnuts, are a beloved snack among long-lived Seventh-day Adventists in California. Rich in healthy fats, protein, and antioxidants, nuts support brain and heart health. Just a handful can provide a satisfying, energizing boost, making them a perfect on-the-go snack. Their crunchy texture and rich flavor can be enjoyed alone or added to salads and desserts. Nuts are ideal for those looking to incorporate more plant-based nutrients into their diet. They are a tasty, versatile treat with numerous health benefits.

9. Brown Rice or Whole Grains

Brown rice and whole grains are unprocessed staples that fuel people in Nicoya and Loma Linda. Rich in fiber and energy-sustaining nutrients, these grains provide a hearty base for meals. Their nutty flavor and chewy texture make them a satisfying choice for those seeking a wholesome, filling dish. Whether served as a side or incorporated into main courses, whole grains are versatile and nourishing. Perfect for maintaining energy levels, they are favored by those who value whole, unrefined ingredients. Grains remain a cornerstone of a balanced diet.

10. Black Beans

Black beans, central to Costa Rican and Latin American diets, are celebrated for their rich protein and antioxidant content. These legumes offer a creamy texture and unique flavor profile, making them a favorite in soups, stews, and side dishes. Known for regulating blood sugar levels, black beans are a staple for those focusing on balanced nutrition. Their versatility allows them to be included in a variety of culinary creations, from hearty breakfasts to filling dinners. Black beans are a nutritious, grounding food choice in many cultures.

11. Tomatoes

Tomatoes, full of lycopene and antioxidants, are a cornerstone in Mediterranean meals. Whether used in sauces, soups, or enjoyed fresh, their juicy texture and sweet-tart flavor are beloved worldwide. Tomatoes support heart health and offer a burst of color to any dish. Their adaptability makes them a versatile kitchen staple, perfect for enhancing the taste and nutritional profile of meals. From caprese salads to tangy salsas, tomatoes add freshness and vitality to culinary creations. They remain a timeless favorite in global cuisines.

12. Garlic

Garlic, found in nearly every healthy cuisine, is prized for its pungent flavor and numerous health benefits. Known for fighting inflammation and supporting heart health, garlic adds depth and aroma to a wide range of dishes. Its versatility allows it to be used fresh, roasted, or as a seasoning, enriching meals with its unique character. Garlic’s robust taste pairs well with other spices, enhancing the overall flavor profile of culinary creations. Essential in everything from pastas to stir-fries, garlic remains a timeless kitchen staple.

13. Barley

Barley, a staple in many Blue Zones, is loaded with beta-glucan fiber, which aids in reducing cholesterol and regulating blood sugar levels. Its chewy texture and nutty flavor make it a satisfying addition to soups, stews, and salads. Barley is a versatile grain that supports heart health and provides long-lasting energy. Often used as a hearty base in various dishes, it is cherished for its ability to keep one full and nourished. Barley’s rich history and health benefits make it a beloved choice for those embracing whole grains.

14. Seaweed

Seaweed, common in Japanese diets, offers a unique blend of iodine, minerals, and antioxidants. Its low-calorie, nutrient-rich profile makes it a valued addition to various dishes, from sushi to salads. Seaweed’s umami flavor enhances soups and broths, providing a depth of taste that is both satisfying and distinct. Harvested from the ocean, seaweed brings a taste of the sea to the dining table. Its health benefits and distinctive taste make it a vital component in traditional Japanese cuisine, celebrated for its nourishing qualities.

15. Bananas

Bananas, a staple in many tropical regions, are valued for their natural energy, potassium, and prebiotic fiber. Their sweet flavor and creamy texture make them a popular snack or ingredient in smoothies and desserts. Bananas provide a quick, convenient source of energy, ideal for those on the go. Their versatility extends from breakfast bowls to baked goods, offering a familiar taste that is universally loved. Bananas are not just a fruit; they are a dietary staple contributing to balanced nutrition and sustained energy.

16. Tofu and Tempeh

Tofu and tempeh, fermented soy products, are prevalent in long-living Asian communities. High in plant protein, these foods are linked to lower rates of heart disease. Tofu’s smooth texture and tempeh’s nutty taste make them adaptable to various culinary applications. From stir-fries to salads, they provide a satisfying meat alternative for those embracing plant-based diets. Tofu and tempeh’s nutritional benefits and culinary versatility keep them in high demand among health enthusiasts. They offer a wholesome, protein-rich addition to meals.

17. Herbal Teas (Like Green Tea or Chamomile)

Herbal teas, such as green tea and chamomile, are sipped daily in Ikaria and Okinawa, offering antioxidants and calming properties. These teas support longevity and stress reduction, making them a popular choice for those seeking balance and relaxation. Their soothing aroma and gentle flavors provide a comforting ritual, whether enjoyed in the morning or evening. Herbal teas are known for their health-promoting qualities, contributing to a sense of well-being. From invigorating green tea to soothing chamomile, these beverages remain timeless favorites in holistic health practices.