Four Longevity Foods in China — Sweet Potatoes Rank Third, but the No.1 Spot Surprises Everyone

According to Chinese nutrition experts and surveys on the diets of long-living populations, these are the four top foods believed to promote longevity. Sweet potatoes rank third, but the No.1 food is what many people least expect.

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1. Soybeans — The Unexpected No.1 Longevity Food

Many people are surprised that soybeans (tofu, soy milk, natto, steamed soybeans) take the top spot.

Why soybeans?

• Rich in easily digestible plant protein

• High in antioxidants (isoflavones)

• Reduce inflammation

• Lower bad cholesterol and protect the heart

• Reduce risk of breast and prostate cancer

• Strengthen bones and prevent osteoporosis

In many Chinese “longevity villages,” elderly people consume tofu almost daily.

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2. Whole Grains

(Oats, millet, brown rice, barley, sorghum, etc.)

Benefits:

• High fiber → improves heart health

• Stabilizes blood sugar

• Promotes healthy weight and satiety

• Prevents constipation

• Lowers risk of chronic diseases

Whole grains are a dietary staple among long-living populations in China.

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3. Sweet Potatoes — A True Longevity Superfood

Ranked third, sweet potatoes are considered one of the world’s healthiest foods by the WHO.

Benefits:

• High in fiber, vitamin A and vitamin E

• Supports gut health

• Lowers cholesterol

• Prevents constipation

• Strong antioxidant properties

In regions with exceptional longevity, such as Okinawa and parts of China, sweet potatoes are eaten almost every day.

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4. Cruciferous Vegetables

(Broccoli, cabbage, bok choy, kale, mustard greens…)

Health benefits:

• Rich in sulforaphane → strong anti-inflammatory and anti-cancer effects

• Boost immunity

• Detoxify the liver

• Support heart, brain, and bone health

• High in vitamin C and fiber

Doctors recommend eating cruciferous vegetables 4–5 times per week.

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Conclusion

China’s Top 4 Longevity Foods are:

1. Soybeans

2. Whole grains

3. Sweet potatoes

4. Cruciferous vegetables