Top 10 Foods Favored by Centenarians
A survey of Japanese people 100 years or older found 10 foods in common to them all.A survey in Japan found that centenarians are mostly in favor of 10 foods. While most of these foods are well-known superfoods, some are also seemingly unhealthy. On this issue, nutritionists tend to believe that a proper combination of food can offer the best health benefits.Japanese TV station TBS program “What’s the Difference?” interviewed 300 Japanese centenarians, investigating what they eat most in their daily meals, and found the 10 most commonly eaten foods to be: Pork Yogurt Tofu Mackerel Broccoli Chicken Natto Salmon Salted Prunes TomatoWhile foods like natto, salmon, mackerel, chicken, tofu, yogurt, and tomato are very much in line with the “Mediterranean diet” or “Deshu diet” recommended by medical professionals, it is quite a surprise to learn that pork and salted prunes made the list. The interview team also asked centenarians what dishes they eat most often. Nutritionists have found that, in combination, the dishes that long-living older people eat frequently are healthy and nutritious.Frequently Eaten Food Combinations1. Pork + Sweet PotatoBenefits of porkHigh-quality protein—prevents muscle lossContains coenzyme Q10—a mitochondrial nutrientIron—prevents anemiaZinc—aids in wound healing and improves immunitySome might think that pork, as a “red meat,” isn’t healthy, but a study by the University of California, San Francisco, found no significant difference between eating red meat and white meat on human blood cholesterol levels. Another study, published in Nature Medicine in October 2022, found that while there was a weak association between eating unprocessed red meat and colorectal cancer, breast cancer, Type 2 diabetes, and ischemic heart disease, there was no evidence of an association between unprocessed red meat and ischemic or hemorrhagic stroke.Huang Yi-ling, a Taiwanese nutritionist, said that pork contains a variety of nutrients such as coenzyme Q10, iron, zinc, and protein. She recommends choosing lean pork and eating as little fat as possible to reduce saturated fat intake.Benefits of Sweet PotatoDietary fiber—reduces intestinal absorption of saturated fatBeta-carotene, flavonoids and polyphenols—antioxidantsSweet potatoes are rich in dietary fiber, beta-carotene, iron, magnesium, and other trace elements and contain a variety of essential amino acids. Studies have found that sweet potatoes can improve blood sugar and blood pressure, protect the liver, and prevent constipation.Related StoriesHuang said that the combination of pork and sweet potato is highly healthy. Pork contains more saturated fatty acids, while sweet potatoes are rich in water-soluble fiber. When entering the intestine, water-soluble fiber adheres to the intestinal mucosa and slows the absorption of cholesterol or saturated fat.2. SaltedPrune + Kelp SproutsBenefits of Salted PrunesHelps digestion and increases appetite.Salted prune is among the 10 favorite foods of Japanese centenarians. Many people think that salted prunes are processed foods with high salt content, which can increase the risk of cardiovascular disease (CVD).Huang noted that the choice of salted prunes indicates the likelihood of some older people losing taste and appetite. S salty and sour foods can stimulate appetite and thus increase food intake.Prunes have a number of positive effects. They can stimulate gastric acid secretion and help protein digestion. Studies have also shown that a variety of plant compounds in prunes have antioxidant and anti-osteoporosis effects.Huang said that when eating salted prunes, it is important to control the amount, eating just one at a time, to avoid excessive salt.Benefits of Kelp SproutsWater-soluble dietary fiber—lowers bad cholesterol, controls blood sugar, and promotes the growth of good intestinal bacteriaIodine—maintains thyroid functionHuang said that kelp sprouts are a reliable source of water-soluble fiber. In addition, kelp sprouts also contain iodine, the core mineral in the synthesis of thyroxine. Thyroid hormones regulate the body’s metabolism and maintain normal body operations, including body temperature, heartbeat, etc. Adequate intake of iodine is conducive to maintaining better thyroid function, which makes one feel more energetic.3. Fish + BroccoliDoctors were surprised to learn that a 101-year-old lady’s blood vessels were healthy. She eats salmon four days a week, and her favorite recipe is “Japanese-style stewed salmon and broccoli in cream.”Benefits of FishHuang said that fish is a good source of protein for older people because it is easier to swallow due to its relatively short fiber and soft texture. Protein supplementation is especially important for older people, as it preserves muscle mass and maintains mobility. Salmon is also a reliable source of fish oil and is rich in Omega-3 unsaturated fatty acids. Research has found that regular intake of Omega-3 fatty acids can prevent Alzheimer’s dise

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A survey of Japanese people 100 years or older found 10 foods in common to them all.
A survey in Japan found that centenarians are mostly in favor of 10 foods. While most of these foods are well-known superfoods, some are also seemingly unhealthy. On this issue, nutritionists tend to believe that a proper combination of food can offer the best health benefits.
- Pork
- Yogurt
- Tofu
- Mackerel
- Broccoli
- Chicken
- Natto
- Salmon
- Salted Prunes
- Tomato
Frequently Eaten Food Combinations
1. Pork + Sweet Potato
Benefits of pork- High-quality protein—prevents muscle loss
- Contains coenzyme Q10—a mitochondrial nutrient
- Iron—prevents anemia
- Zinc—aids in wound healing and improves immunity
Huang Yi-ling, a Taiwanese nutritionist, said that pork contains a variety of nutrients such as coenzyme Q10, iron, zinc, and protein. She recommends choosing lean pork and eating as little fat as possible to reduce saturated fat intake.
- Dietary fiber—reduces intestinal absorption of saturated fat
- Beta-carotene, flavonoids and polyphenols—antioxidants
2. SaltedPrune + Kelp Sprouts
Benefits of Salted Prunes- Helps digestion and increases appetite.
Huang noted that the choice of salted prunes indicates the likelihood of some older people losing taste and appetite. S salty and sour foods can stimulate appetite and thus increase food intake.
Huang said that when eating salted prunes, it is important to control the amount, eating just one at a time, to avoid excessive salt.
- Water-soluble dietary fiber—lowers bad cholesterol, controls blood sugar, and promotes the growth of good intestinal bacteria
- Iodine—maintains thyroid function
3. Fish + Broccoli
Doctors were surprised to learn that a 101-year-old lady’s blood vessels were healthy. She eats salmon four days a week, and her favorite recipe is “Japanese-style stewed salmon and broccoli in cream.”Benefits of Fish
Benefits of Broccoli
4. Grilled Mackerel + Apple Paste
Another older woman’s secret to longevity is to eat grilled mackerel and apple paste. She also likes to add apple paste to other side dishes. Huang said that, like salmon, mackerel is a good source of fish oil and high-quality protein. Apples are rich in antioxidant nutrients such as quercetin and pectin, which can help regulate cholesterol, improve cardiovascular health, and prevent brain neurodegeneration.According to Huang, the above combinations share a similar characteristic in that they are rich in high-quality protein and dietary fiber, producing a balanced nutrition.
5. Yogurt + Honey + Onion
One older man interviewed said he eats yogurt and onions drizzled with honey in the morning and has not had a cold in many years. Huang said that the intestinal probiotics in yogurt help adjust immunity. Aging and vulnerability to disease are related to our intestinal flora, so it is particularly important to replenish beneficial bacteria. Honey is a better source of sugar than fructose and white sugar and contains trace elements and enzymes. Huang eats yogurt mixed with honey and a little olive or flaxseed oil.
Honey promotes the growth of probiotic bacteria. (BlkG/Shutterstock).
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