A healthy diet has a significant impact on our overall well-being and can even contribute to longevity. Nutritional experts have identified nine countries around the world that possess the best diets. If you wish to live a healthy and long life, it may be beneficial to take a cue from the dietary habits of residents in these countries.
According to SunLife, a British life insurance company that conducted a study on global classic diets and sought input from renowned nutritionist Sandra Mikhail, consuming a balanced diet rich in fruits, vegetables, proteins, and carbohydrates can potentially lengthen our lifespan.
The survey conducted by the company among 2,000 UK residents revealed that 81% of respondents admitted they did not consume the recommended daily intake of five fruits and vegetables, although 32% claimed they managed to do so on most days.
Sandra Mikhail has selected the following nine countries with exemplary diets, some regions of which are classified as Blue Zones, known for their populations with longer life expectancies:
In Japan, the diet emphasizes fresh seafood, rice, vegetables, and fermented foods like miso. These nutrient-rich and minimally processed foods are believed to contribute to a longer life expectancy. The consumption of tofu as a plant-based protein source and green tea known for its antioxidants are common in Japanese cuisine.
Japan’s Okinawa Prefecture is home to many centenarians and is also considered a Blue Zone.
The Mediterranean diet prevalent in countries like Italy, Sardinia, and Ikaria in Greece focuses on olive oil, fruits, vegetables, whole grains, and fish, providing heart-healthy fats and essential nutrients.
Australia’s diet represents a fusion of various culinary cultures, emphasizing fresh local produce that leads to a diverse and healthy food intake, rich in fresh fruits and vegetables, lean protein from seafood and poultry, whole grains, and legumes.
Korean cuisine, featuring fermented foods like kimchi and abundant vegetables and lean protein from seafood, is known for its role in a balanced nutritional diet. The fermented foods in Korean cuisine can support a healthy gut microbiome, benefiting digestion, immunity, and mental health.
Ethiopia’s vibrant and traditional diet centers around plant-based ingredients and natural foods, excelling in terms of health and nutrition. Staple foods like Injera, a nutritious sourdough flatbread made from teff, along with legumes like lentils, chickpeas, and peas, offer essential proteins, fiber, and complex carbohydrates.
The variety of vegetables and spices like Berbere in Ethiopian cuisine provide nutrients such as vitamins, minerals, antioxidants, anti-inflammatory properties, while fermented foods contribute to maintaining gut health.
Sweden’s Nordic diet rich in whole grains like rye and barley, root vegetables, fatty fish, and fermented dairy products prioritizes simplicity and seasonal local produce. This diet promotes heart health, anti-inflammatory effects, and overall well-being through unprocessed, nutrient-rich foods.
Sandra Mikhail also highlighted five representative national dishes from around the world that are both healthy and delicious: Greek salad, Lebanese tabbouleh, Japanese bento box, Indian dal, and Moroccan tagine.
Taking the example of the popular Japanese bento box, typically including steamed or vinegared rice, fish like salmon or tuna, tofu, and an array of steamed or pickled vegetables, with seaweed salad adding extra nutrition, and fresh fruits for sweetness.
The Japanese bento box reflects the principles of balance, diversity, and moderation in Japanese cuisine, providing a satisfying combination of carbohydrates, proteins, healthy fats, and essential nutrients. Importantly, it is convenient and tasty.
In order to promote healthier eating habits, Sandra Mikhail recommends increasing plant-based protein intake and reducing red meat consumption. Food choices are often influenced by regional and seasonal factors.
She emphasizes that adopting these diets not only provides essential nutrients but also helps maintain overall health by reducing the risk of chronic diseases such as heart disease, diabetes, and cancer.