Beans for Longevity: The Nutrient-Packed Legume in Blue Zones

According to author and entrepreneur Dan Buettner, who has studied “blue zones” around the world where people live long and healthy lives, beans may hold the key to longevity due to their nutritional benefits. Beans are a staple food in all blue zone communities and provide fiber, copper, iron, magnesium, potassium, folic acid, zinc, lysine (an essential amino acid), and lots of protein and fiber which reduces blood sugar levels. Various types of beans also contain specific nutrients; aduki contains more fiber than others, favas are rich in antioxidant lutein, black and dark red kidney beans have high potassium content while chickpeas provide magnesium. Pairing beans with whole grains provides all essential amino acids that make up a complete protein. A 2016 study revealed individuals consuming between eight to nine servings of legumes each week decreased weight loss by three-quarters of a pound over six weeks compared to those who did not consume them at all. Beans are also affordable and can be grown in various soils, making it an ideal food source for economically disadvantaged communities aiming towards living longer lives. However, consuming beans may lead to gas; Buettner suggests starting with a small portion and gradually increasing intake over two weeks until the digestive system adapts well. Beans’ high nutritional content contributes to heart health as their soluble fiber reduces cholesterol levels by 22% according to studies conducted in 2001, while consuming approximately twenty grams of legumes daily adds eight years onto one’s lifespan (approximately an ounce). A review from 2016 showed individuals who consumed up to nine servings per week for six weeks lost three-quarters of a pound more than those who did not consume beans. In conclusion, the high nutritional value and affordability make legumes such as beans ideal food sources that contribute significantly towards longevity when incorporated into daily diets.