The top 8 fruits that the longest-lived people on earth eat regularly to age in good health

According to National Geographic reporter Dan Buettner, longevity expert and founder of the Blue Zones, there’s no question that fruits and vegetables play a vital role in the diets of many of the world’s longest-lived people. Therefore, Buettner recommends that people eat a 95 percent plant-based diet.

Today, we’re perfecting the best fruits for longevity with help from Buettner’s extensive research on the topic. But first, a word to the wise: All fruits are considered to be nutrient-dense, meaning they are packed with key nutrients that can help improve your overall health and, when consumed in the long run, your longevity. The ones Buettners outlined for us here are simply the most common across the five Blue Zone regions (meaning calling these eight delicious options the healthiest fruits of all would be well beyond the superlative).

Why is eating fruit essential for healthy aging?

Even if you don’t live in a blue zone, Buettner has found ways to practice lifestyle habits that increase longevity no matter where you are. The particular foods important to Blue Zone centenarians vary from one culture to another, but my team found some evidence-based commonalities after extensive research. These can be used as guidelines, Buettner says.

To that end, Buettner points out that a key way to increase your longevity is to eat more local plant foods. According to a study of over 100,000 subjects, eating more fruits and vegetables was associated with a reduction in mortality from cardiovascular and respiratory diseases. , Buettner shared in a recent blog post.

So exactly how much should you eat? The researchers found that eating an average of five servings a day was associated with a 13% lower risk of death than eating just two servings a day. Variety is also key, so next time you’re throwing together a Caesar salad, maybe swap in some shaved and roasted Brussels sprouts for your regular romaine?

What are the best fruits for longevity?

While there are some popular fruits found in the Blue Zones to choose from, Buettner doesn’t believe people should limit themselves (or pressure) to only consume those on the list. Don’t force yourself to eat the ones you don’t like. It might work for a while, but it will wear off sooner or later, Buettner says.

Instead, she suggests trying a wide variety of fruits (and vegetables) and see what sticks. And if you’re having trouble accessing fresh fruit, Buettner notes that frozen ones are just as good. In fact, they often contain more nutrients since they’re frozen at harvest rather than traveling on local grocery store shelves for weeks, he says.

Now, we come to the moment we’ve all been waiting for. Here are the top eight fruits for healthy aging commonly eaten in the Blue Zones:

1. Avocados: They are an excellent source of healthy fats, fiber, carotenoids and antioxidants.

2. Bananas:One word: Potassium. Along with potassium, bananas are also rich in magnesium. Together, these two nutrients can help promote restful sleep, so it might be a good idea to munch on a banana before bed.

3. Bitter Melons: Okinawan people eat this fruit regularly. They are super hydrating and can potentially help regulate glucose levels.

4. Lemons: Lemons and longevity go hand in hand. A reason why? This citrusy fruit has loads of polyphenols that have been linked to anti-aging benefits.

5. Papayas: This fruit is high in fiber and has been shown to help improve gut health (a key indicator of healthy aging), promote regularity, and reduce constipation.

6. Pejivalles (Peach Palms): Also known as pejibayes, these peach-like fruits are commonly eaten in Costa Rica. The benefits of this fruit include fiber, antioxidants, and essential vitamins and minerals.

7. Plantain: The less sweet version of bananas, plantains have less sugar than the closely related fruit. Plus, plantains also contain more vitamin C, magnesium, and potassium than bananas, not to mention plenty of gut-healthy fiber.

8. Tomatoes:Tomatoes are an excellent source of lycopene, an anti-inflammatory plant compound known to boost heart health and longevity.

Pro tip: Buettner suggests that increasing your fruit intake will be easier if you make their presence known. By that he means placing a bowl of fruit in the center of the kitchen, on the counter or in an area that gets a lot of traffic and visibility. According to him, the more we see food, the more likely we are to eat it, especially if it’s one we really like.

Pro tip: Buettner suggests that increasing your fruit intake will be easier if you make their presence known. By that he means placing a bowl of fruit in the center of the kitchen, on the counter or in an area that gets a lot of traffic and visibility.

Now, let’s move on to other important topics like which foods can help you poop: