Renowned for having a significant number of centenarians among its inhabitants, the Japanese island of Okinawa is considered a “blue zone”, that is to say a privileged area where inhabitants enjoy exceptional longevity. Out of 100 000 inhabitants, around 68 celebrate their hundredth birthday, a record But what is their secret to living so long in such good health? This is what the American researcher and author Dan Buettner, who explores these regions, sought to know. in its documentary series 100 years of plenitude, the secret of the blue zones This exceptional longevity is mainly based on a healthy and balanced local diet, dominated by foods rich in nutrients.
What food do Okinawans eat to live longer?
One of the key foods in the Okinawan diet is imo mea variety of purple sweet potato native to Yomitan, on the west coast of the island. With its intensely colored flesh and deliciously sweet taste, it is an essential vegetable on the island. Everywhere, from the capital Naha to small villages, this sweet potato is available in the form of ice cream, pastries or traditional dishes. “On the island of Okinawa, this tuber vegetable even represents 70% of the inhabitants’ daily food intake, it’s enormous”explain Dan Buettner. And to specify: “If the Japanese consume so much of it, it is because this herbaceous plant resists typhoons, these tubers remaining protected from bad weather underground.”
The popularity of this “super potato” is also due to its many nutritional qualities. It has an exceptional content of vitamins and antioxidants. A single potato contains four times the recommended daily intake of vitamin A and provides half of the daily requirement of vitamin C. The secret of the purple color of beni imo lies in its high concentration of anthocyanins, pigments with powerful antioxidant properties (150 % more antioxidants than blueberries). These compounds are essential for neutralizing free radicals responsible for cellular aging. In addition to its antioxidant benefits, beni imo is rich in fiber, complex carbohydrates and has a moderate glycemic index, ideal for maintaining a stable weight and promoting a healthy intestinal microbiota.
The Okinawa diet, the secret of centenarians
The exceptional longevity of Okinawans is based more generally on the famous Okinawa diet, a dietary model focused on moderation and nutrient-rich foods. This diet is characterized by a high consumption of vegetables, fruits, tofu, seaweed and fish, while limiting animal products and processed foods. Okinawans also follow the principle of hara hachi bu, which consists of eating until one is 80% full, thus avoiding overconsumption. Thanks to its richness in fiber, antioxidants and vitamins, this diet protects against chronic diseases, promotes stable weight and improves cellular health.
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