Blue Zones expert shares breakfast to eat 'if you want to live to 100'

Reaching the grand age of 100 may seem quite the challenge. But according to one expert on 'Blue Zones', it could become more likely with certain lifestyle changes.

Dan Buettner, 64, is a seasoned explorer of these six rare longevity hotspots where residents are reportedly 10 times more likely to reach 100 years old than 'average' citizens of the United States. In one TikTok post (@danbuettner), he argued that while typical American breakfasts include bacon, granola and other similar staples, eating soup may be a better alternative.

"So, I'm going to talk about a Blue Zone breakfast - what should you eat if you want to live to 100?", he said in 2021. "Take a cue from the world's longest-lived men, everyday of their life in most Blue Zone villages they are eating a Sardinian minestrone, which I eat every single day.

"This is three beans and barley, you can buy those too it's a whole protein, plus about 20 different varieties of fibre which your microbiome will love. And then, of course, make sure to top that breakfast off with some good black coffee. Biggest source of antioxidants in the American diet right here in coffee and, don't forget, call your mother."

As Dan suggests, minestrone is a thick Italian soup, generally including kidney beans, green beans, tomato, onion and several other vegetables. Kidney beans especially are not only rich in protein, but hold an impressive fibre content too, which has the potential to aid weight loss and blood sugar regulation.

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Talking with EatingWell, Dan also said in 2023: "The more I do research on what really drives longevity, the more I realize it’s starting with a savoury breakfast. Most of what people think produces greater life expectancy is misguided or just plain wrong.

"A lot of the easiest and best things are quite literally right under our noses—especially if that thing right under our noses is a steaming bowl of minestrone."

Aside from this, Dan has previously claimed that Blue Zone residents also spend a lot of time with family and even drink one or two glasses of wine per day. Given the potential long-term dangers of alcohol consumption, this may seem confusing.

Yet, Dr Gareth Nye, a Senior Lecturer at Chester Medical School (@dr.gareth.nye), asserted that red wine in particular may offer certain benefits when consumed in moderation. In an exclusive interview with the Mirror, he previously explained: "Red wine contains a chemical called resveratrol. It is a plant compound that has been suggested to have antioxidant properties.

"Antioxidants help protect cells from damage and in older people their ability to protect cells is diminished. Some studies have suggested antioxidants can protect cells by reducing inflammation which therefore can help people live longer.

"[Research has] also suggested resveratrol can lower blood pressure and control cholesterol by increasing HDL or 'good' cholesterol. But alcohol is not a requirement in the diet and the same impact can be had through intake of fruit and vegetables and the risks of damage from alcohol intake far exceed the potential benefits."