Introduction

Leafy greens, legumes, shiitake mushrooms, nuts, sweet potatoes, and whole grains are among the favorite foods consumed by people in the Blue Zones.

Dan Buettner, a longevity expert, is known for studying the diets and lifestyles of people in the Blue Zones — a term referring to areas with lifestyles and diets that produce the highest percentages of centenarians in the world. The five Blue Zones are Ikaria in Greece, Barbagia in Sardinia, Italy, Okinawa in Japan, Nicoya in Costa Rica, and Loma Linda in the United States.

Buettner’s research examines many aspects of lifestyle, including daily activity and social connections, but the focus is primarily on nutrition. Residents of all five Blue Zones share common eating habits, especially revolving around certain superfoods that play an important role in healthy aging. Here are nine “superfoods” commonly consumed in the Blue Zones, linked to better health and longer life.

1. Leafy Greens

In the Blue Zones, vegetables — especially dark leafy greens — are highly valued. Residents consume a variety of greens such as spinach, Swiss chard, and kale. In Ikaria, Greece, for example, there are over 150 types of wild greens, including dandelion, purslane, and arugula.

Just one cup of leafy greens a day provides significant amounts of minerals and carotenoids, which the body converts into vitamin A. Studies show that regular consumption of leafy greens can help prevent cognitive decline and dementia.

2. Legumes

Legumes like beans, lentils, and peas are staples in the Blue Zone diets. Buettner found that people in these areas consume legumes at least four times more than the average American. Black beans are popular in Nicoya, soybeans in Okinawa, and in Ikaria, garbanzo beans, lentils, and black-eyed peas are common.

Rich in nutrients, fiber, and plant-based protein, legumes are complex carbs that provide steady energy. The fiber also supports digestive health, and numerous studies have shown that regular legume consumption increases lifespan.

3. Shiitake Mushrooms



Highly prized in Okinawa, Japan, shiitake mushrooms are a popular food, often added to miso soup or stir-fried vegetarian dishes. Traditionally used in Asian medicine, this mushroom is known for its cholesterol-lowering and immunity-boosting benefits.

Shiitake mushrooms can be eaten raw, sautéed, added to soups or salads, or used as a topping for flatbreads. They contain over 100 unique compounds celebrated for their immune-protective properties and potential anti-cancer benefits.

4. Nuts

Although small, nuts pack a powerful nutritional punch. Rich in heart-healthy fats, protein, and essential nutrients like magnesium, folate, and vitamin E, nuts are an ideal daily snack. According to Buettner, most Blue Zone residents consume about 1–2 handfuls of nuts daily.

Nuts can be sprinkled on salads, added to yogurt or granola, or enjoyed by the handful between meals. Excellent choices include almonds, walnuts, pistachios, cashews, peanuts, and Brazil nuts.

5. Sweet Potatoes

In Okinawa, sweet potatoes — especially the purple variety — are a cornerstone of the local diet. No matter the color, sweet potatoes are rich in fiber, vitamin B, and beta-carotene, which the body converts into vitamin A to support immunity and overall health. Their skins contain antioxidants, some with potential anti-cancer benefits.

6. Whole Grains

Whole grains like oats, brown rice, barley, and cornmeal are frequently eaten in Blue Zones. These foods are rich in nutrients, providing long-lasting energy and helping protect against chronic illnesses.

Research published in The BMJ shows that a higher intake of whole grains can significantly reduce the risk of heart disease, diabetes, and certain cancers. Start your day with steel-cut oats or add brown rice to lunch or dinner for an energy and nutrition boost.

7. Fruits and Vegetables

Technically, fruits and vegetables are carbohydrates — and some of the best ones. Buettner’s research found that roughly 65% of the Blue Zone diet consists of carbs, primarily from fruits, vegetables, and whole grains.

Blue Zone residents enjoy a wide range of produce, including antioxidant-rich berries, citrus fruits, grapes, carrots, lemons, and even bitter melon.

8. Fish

In many Blue Zone communities, fish is eaten regularly, but not in excess. Typically, fish is consumed a few times per week and in moderate portions as part of a plant-heavy diet.

Varieties such as sardines, anchovies, and mackerel are rich in omega-3 fatty acids, which support heart and brain health.

9. Olive Oil

In Ikaria, Greece, olive oil is a cornerstone of the local cuisine. It’s one of the few vegetable oils rich in heart-healthy monounsaturated fats that help reduce cholesterol. Olive oil also contains polyphenols, which reduce oxidative stress in the body.

Over time, oxidative stress caused by fried foods, smoke, pollution, and other factors can raise the risk of cancer. Switching from vegetable oils to olive oil is an easy, beneficial change for overall health.