A long-life expert has researched what certain foods people around the world who live long lives eat regularly – including fruits and seeds
Some people who live to reach 100 years old or beyond often have very basic diets that go a long way in preserving their health. Most would assume that a sweet treat or dessert is off the table if you aim to live a long and healthy life, but that’s not entirely true.
Expert Dan Buettner is the founder of the Blue Zone diet – which focusses on the eating habits and lifestyle choices of people who live in specific parts of the world and often surpass their 100th birthday. By adopting various aspects of their lives, Buettner says you can increase your likelihood of living a long time and potentially avoiding chronic diseases.
On the official Blue Zone website, there is a list of various healthy recipes – including breakfasts, lunches, snacks and even desserts. Each one is based on the eating habits found in Buettner’s five Blue Zones, which are locations like Japan, Greece, Italy, California and Costa Rica. The diet focuses on eating mostly plant-based food, fish, seeds, nuts and minimal dairy and meat.
One sweet treat that people intent on ageing gracefully can tuck into without much guilt is a simple chia seed pudding with strawberry and vanilla. The high-protein snack is “packed with fibre and omega-3 fatty acids”.
Everything combines to create a sweet pudding “bursting with sweetness and Vitamin C” in every bite. You’ll need a handful of ingredients and not much else, but it has to be prepared the day before you want to eat it.
Ingredients and recipe:
The recipe makes enough for two servings. So it could be halved if you want to whip up a single serving instead:
- 3 cups (720ml) unsweetened almond milk
- 2 tsp vanilla extract
- 3 tbsp maple syrup
- ½ tsp cinnamon
- ½ cup (50g) chia seeds
- 3 cups (500g) fresh strawberries
In a bowl, whisk together the almond milk, vanilla extract, maple syrup, and cinnamon. Add the chia seeds to the liquid mixture and soak them until they absorb the liquid and create a pudding-like consistency.
Let this mixture sit in the fridge overnight, and it will thicken substantially. In the morning, rinse and slice some fresh strawberries, and then use them to top off the chia pudding.
Chia seeds have become a major trend on social media lately as more people worldwide discover their filling power due to their high fibre content. These powerful little seeds are also linked to reduced blood pressure and cholesterol levels, meaning less toll on your heart for all those extra years.
Experts suggest that you consume one to two tablespoons of chia seeds daily. However, overindulging in chia seeds can lead to digestive problems such as constipation, diarrhoea, bloating, and gas. Avoid consuming a lot of dry chia seeds as they can lead to issues because they absorb liquids so effectively that they may swell in the digestive system, resulting in uncomfortable gastrointestinal effects.
Enhancing your vitamin C intake through a good source like strawberries also adds further health benefits to this dessert. The essential nutrient helps maintain healthy skin, blood vessels, bones, and cartilage and promotes wound healing.
However, everything should be consumed in moderation. If you plan to include something new in your diet regularly but have concerns, it is best to speak with a doctor.
