Blue zone diet or blue zone: can it increase longevity?

The “blue zone” diet is based on the pattern of specific populations with a high average age of death. It could be great for slowing down aging.

Last update: 16 October, 2022

The diet blue zone is based on the nutritional pattern of people who live in countries like Japan or Costa Rica, since very long-lived populations are found in these places. It is about including high-quality and fresh foods in routines, which provide sufficient amounts of essential micronutrients and antioxidants.

Before getting into the matter, it should be noted that when it comes to maintaining good health, it is essential to ensure that physical activity is carried out on a regular basis. Above all, strength work must be prioritized.. This, together with a proper diet, may be decisive for longevity.

Characteristic foods of the “blue zone” diet

In general, the diet blue zone It is characterized by regularly presenting a series of foods on the menus. These are considered beneficial for health and are recommended by most nutrition experts.


Legumes are an excellent source of complex type carbohydrates, protein and essential minerals. They also provide fiber, a substance that has been shown to improve the functioning of the digestive tract.

A part ferments, serving as a substrate for the intestinal microbiota and avoiding losses in terms of bacterial density or diversity. This is key in order to maintain homeostasis in the internal environment.

The microbiota of people living in the “blue regions” is nourished by adequate fiber for its correct development.

green leafy vegetables

Green leafy vegetables are often a source of phytochemicals. These elements neutralize the formation of free radicals and their subsequent accumulation in the tissues. We are talking about a mechanism that has been related to a lower incidence of chronic and complex pathologies. Although the inclusion of 5 servings of fruits and vegetables in the daily guideline is recommended, emphasizing the intake of green leafy vegetables will be very positive.


Nuts are foods of high nutritional density. They provide quality fats, proteins and a good handful of vitamins and minerals.

Yes, they are quite energetic. Your contribution must be daily, but in adequate amounts.

If the doses are exceeded, a progressive accumulation of fat at the subcutaneous level could be generated. After all, being overweight increases levels of inflammation, according to a study published in The Lancet.

What does the “blue zone” diet consist of?

Ultimately, the diet blue zone it is a type of dietary pattern that emphasizes the consumption of the foods we have just discussed, along with other fresh products, such as extra virgin olive oil, barley and blueberries. Above all, it gives priority to food of plant origin, Mainly because of its antioxidant content.

Now, this does not mean that products of animal origin are harmful to the body, much less. They must also be present to ensure optimal protein intake.

There are no strict bases for the preparation of the diet blue zone. It will only be necessary to guarantee the intake of vegetables and follow a normal caloric pattern to avoid increases in body weight.

Japan is one of the origins of the blue zone diet. The longevity of its population is related to its eating habits.

The “blue zone” diet helps you live longer

The diet blue zone emphasizes the consumption of foods that have shown positive properties for the body. Regular intake of many of them is linked to slower aging and with a lower incidence of chronic and complex pathologies.

Good health is the result of many good habits maintained over time. For example, consider a slightly hypocaloric pattern in the medium term, sleep well and train.

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