Life expectancy depends not only on genetics but is also closely linked to lifestyle and diet. According to research from Blue Zones - a research organization for communities with many people over 100 years old - a simple dish but present in the daily menu of Japanese people (Okinawa), Italian (Sardinia) and Greek (Ikaria) is vegetable and bean sprouts.
1. The key lies in fiber and whole plant matter
Bean sprout soup usually includes carrots, celery, pumpkin, spinach, tomatoes, white beans, lentils... These are all foods rich in fiber, vitamins, minerals and antioxidants. According to Harvard Health, fiber not only aids digestion but also reduces chronic inflammation - the underlying cause of many aging diseases such as cardiovascular disease, diabetes, Alzheimer's.
2. No red meat, low salt, no bad starch
Long-lived people often stay away from fried foods, red meat and ultra-processed foods. This soup provides plant-based energy, low in calories but has enough nutrients, suitable for both the elderly and dieters. A study published in The Lancet shows that a diet rich in beans and vegetables helps reduce the risk of premature death by 22%.
3. Slow eating habits, eating with family
Not only the dishes, but the way you eat them is also important. Okinawa call it hara hachi bu - eating only 80% full. They often eat vegetable soup with their family, in a happy atmosphere - a spiritual factor that helps reduce stress, improve immunity and prolong life.
Suggested processing:
Stewed lentils, white beans and seasonal vegetables, lightly seasoned with sea salt, dried herbs, and extra virgin olive oil. Serve hot at noon or evening, with whole-wheat banh mi.
