“Eat plenty of vegetables such as spinach, broccoli, cabbage, and okra… because they help lower blood sugar and are very good for your health,” said Dr. Kasamatsu.

Born in 1925 in Kinokawa City, Wakayama Prefecture (Japan), Dr. Teru Kasamatsu is the youngest of five siblings. Having lived through a century of change, she has remained passionate and dedicated to medicine. Remarkably, at the age of 100, she still regularly examines and cares for local patients—something that inspires many younger generations.

A vibrant life at 100

What’s admirable is that even at 100 years old, she walks steadily without a cane, lives alone in a small house near the hospital, and maintains a consistent work routine. Each week, she spends three sessions seeing outpatients, mostly long-time patients.

Beyond work, Dr. Kasamatsu maintains habits that keep her mind sharp and her spirit positive:

• Solving puzzles and playing brain games to prevent memory decline
• Learning to play the piano at age 70, inspired by her husband
• Reading books and medical materials to continuously update her knowledge

Even when hospitalized for cancer treatment, she remained strong and energetic. She shared:
“I don’t feel tired at all. The secret to longevity is healthy eating and keeping joy in life every day.”

Longevity diet: 4 vegetables to eat regularly

According to the doctor, diet plays a decisive role in maintaining health. She especially emphasizes four familiar vegetables: spinach, broccoli, cabbage, and okra. Interestingly, these vegetables are widely available in Vietnamese markets at very low prices, yet their nutritional value is extremely high.

1. Cabbage – A “shield” for your health

Rich in antioxidants, cabbage helps prevent digestive tract cancers and supports digestion thanks to its high soluble fiber content.

It can be boiled, stir-fried, made into soup, or pickled—always easy to eat and delicious.
A plate of cabbage costs only around 10,000 VND, enough for a family of four.

2. Broccoli – A natural “vitamin powerhouse”

Broccoli is considered the king of vegetables because it contains high levels of vitamin C, vitamin K, fiber, and bioactive compounds that help the body fight the formation of cancer cells.

It also boosts immunity, protects the heart, and helps control blood sugar.

Common cooking methods: stir-frying with garlic, light steaming, or cooking with pork bones to retain nutrients.
When lightly steamed or boiled, broccoli keeps its bright green color and natural crisp sweetness.

3. Spinach – Boosts blood health and reduces fatigue

Spinach is well known as a rich source of iron and B vitamins, helping improve blood quality, increase energy, and reduce fatigue.

It also contains lutein—an antioxidant good for the eyes—and compounds that support liver detoxification. However, because it contains oxalic acid that can hinder iron absorption, it’s best eaten with vitamin C-rich foods like oranges, lemons, or tomatoes to enhance effectiveness.

4. Okra – A natural remedy for digestion and blood sugar

Studies show that okra can help control blood sugar, making it especially beneficial for people with diabetes or prediabetes. It also contains antioxidants that reduce inflammation and protect cardiovascular health.

It can be boiled, steamed, or cooked in soups with shrimp or fish—both tasty and healthy.

A message from the 100-year-old doctor

After a lifetime of experience and maintaining a sharp mind at 100, Dr. Kasamatsu shares a simple yet valuable message:

• Eat more green vegetables to cleanse the body
• Stay positive and maintain personal hobbies to keep the mind young
• Never stop learning to keep the spirit youthful

Her advice is even more meaningful when these health-boosting vegetables are affordable, accessible, and easy to prepare. Perhaps it is this simplicity that is the true key to her longevity and vitality.