Blue Zones refer to five regions around the world where people consistently live longer, healthier lives, with significantly lower rates of chronic disease. These regions; Okinawa (Japan), Ikaria (Greece), Sardinia (Italy), Nicoya (Costa Rica), and Loma Linda (California, USA) share common lifestyle habits, including what is known as the Blue Zone diet. This way of eating is predominantly plant based and rich in colourful fruits and vegetables, legumes, whole grains, and healthy fats, while being low in processed foods and added sugars. People in these regions eat mindfully, often following traditional eating patterns like stopping before fullness and sharing meals with others.
The Blue Zone longevity shopping list
Nuts and Seeds
- Almonds
- Brazil nuts
- Cashews
- Walnuts
- Chia Seeds
- Pecans
Grains
- Barley
- Brown Rice
- Oatmeal
- Quinoa
- Faro
Legumes
- Black Beans
- Chickpeas
- Fava Beans
- Lentils
Fruits
- Avocado
- Banana
- Lemon
- Papaya
- Tomato
Vegetables
- Fennel
- Leafy Greens
- Potatoes
- Squash
- Sweet Potato
- Seaweed
- Mushroom
- Garlic
Other
- Green Tea
- Coffee
- Olive oil
- Tofu
- Turmeric
- Miso
The Fundamentals to Building a Blue Zone Diet
- Prioritise whole, nutrient dense foods
- Include healthy fats
- Choose quality protein sources
- Limit processed foods, added sugars and excess salt
- Stay hydrated
- Enjoy meals socially and mindfully
Longevity Boosting Recipes to Stay Cosy This Winter
- Tomato and Oregano Risotto (launching June 16th)
- Sticky Cinnamon Fig Overnight Oats (launching June 16th)
- Creamy Spinach and Tofu Curry (launching June 16th)
- Creamy Miso and Zucchini Beans (launching June 16th)
Longevity Boosting Recipes for Summer Break
- Mediterranean Breakfast Plate (launching June 16th)
- Strawberry and Cocoa Smoothie (launching June 16th)
- Garden Frittata (launching June 16th)
- Banana and Oat Breakfast Muffins (launching June 16th)
