The five blue zones in the world are known for being home to the longest-lived people, and among the commonalities among them are their healthy dietary habits. The five areas are: Sardinia in Italy, Loma Linda in California, Okinawa in Japan, Ikaria in Greece, and the Nicoya Peninsula in Costa Rica. According to the health and food website "wellandgood," the brains and bodies of the inhabitants of these areas continue to function well well into late life. The site quotes American researcher Dan Buettner, who has studied these areas extensively, stating that the residents share certain traits, notably a lower level of stress and a commitment to daily movement. An important factor common among them is that their diets are almost devoid of processed ingredients or added sugars; instead, their meals consist of whole foods (without additives), particularly plants, and they drink plenty of water.
The site suggests that anti-inflammatory foods are the most common among the inhabitants of these regions and play an essential role in their longevity. Among the components of this diet are four types of spices and foods:
1. **Turmeric**: A staple in Okinawa, turmeric is a potent antioxidant linked to a lower risk of brain diseases such as Alzheimer's and dementia; it has also been shown to reduce the risk of heart disease. It contains anti-inflammatory curcuminoids that help reduce oxidative stress in the body.
2. **Black Pepper**: It has been shown that spicy pepper enhances cognition and overall brain function, allowing the brain to withstand aging. Residents of the five zones use it moderately in soups, roasted potatoes, beans, and more.
3. **Ginger**: Ginger is excellent for promoting a healthy longevity period because it contains compounds known as gingerols and shogaols, which have antioxidant effects that reduce free radical damage in the body.
4. **Garlic**: Although not a spice in the traditional sense, it is used as a flavor enhancer similar to health-boosting cooking ingredients, as it appears in many dishes and offers significant health benefits associated with longevity. Garlic reduces cholesterol and blood pressure, and it repeatedly helps boost the immune system and fight colds. In one study, it was found that a dosage of 600 mg to 1500 mg of garlic extract is as effective as the drug Atenolol in lowering blood pressure over six months.
