The lands of longevity all eat the same dish, and it's very cheap in Vietnam.

(Dan Tri) - A bowl of beans a day is not only scientific advice, but also a simple secret that has been proven over hundreds of years in the world's longest-living communities.

Food that is loved by long-lived people

In the lands where people live the longest and healthiest lives in the world , the secret doesn't lie in expensive "superfoods" or strict diets, but in a simple food: beans.

The world's longevity regions share many common nutritional characteristics (Photo: Getty).

According to expert Dan Buettner, founder of the concept of “Blue Zones” (famous areas with high longevity such as Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica and Loma Linda in the US), beans are a common feature in the diets of the longest-lived people on the planet.

In each place, they may eat different types of beans, such as black beans in Nicoya, lentils in Ikaria or fava beans in Sardinia. The effects are similar.

Buettner's research shows that eating just one bowl of cooked beans a day can add up to four years to your lifespan.

Outstanding nutritional value of beans

Beans are a nutrient-dense food, containing almost all the nutrients the body needs. On average, 100g of cooked beans provide about 120-150 kcal of energy, including 8-10g of vegetable protein, 20-25g of complex carbohydrates and 6-8g of fiber.

Very low fat content, mainly unsaturated fat, helps maintain heart health and reduces bad cholesterol (LDL).

Beans are highly valued for their nutritional value (Photo: Getty).

Plant protein in beans is considered one of the healthiest sources of protein. Not only is it easy to digest, it also provides a full range of essential amino acids, especially the essential amino acid lysine, which is often lacking in cereals.

When combining beans with rice or bread, the biological value of protein increases significantly, creating a balanced meal equivalent to meat and fish in terms of nutrition but without harming the liver and kidneys.

Soluble and insoluble fiber in beans are the “gatekeepers” of the digestive system. Fiber helps slow sugar absorption, reduce post-meal blood sugar and nourish the intestinal microflora.

Thanks to that, beans help prevent constipation, control weight and reduce the risk of cardiovascular disease and type 2 diabetes.

Minerals in beans are also important factors contributing to longevity. Magnesium helps relax muscles and regulate heart rate, potassium controls blood pressure, and iron and folate participate in the production of blood cells, preventing chronic anemia in the elderly.

Some beans such as soybeans and lentils also contain high amounts of calcium, which supports strong bones and reduces the risk of osteoporosis.

B vitamins (B1, B3, B6, B9) found in beans help metabolize energy, improve memory and protect the nervous system. In particular, folate (vitamin B9) helps reduce the risk of cardiovascular disease and stroke by controlling homocysteine ​​levels in the blood. This is a factor related to blood vessel damage.

Antioxidant compounds in beans such as polyphenols, flavonoids and anthocyanins are powerful in neutralizing free radicals.

Black beans, red beans, and soybeans are especially rich in anthocyanins, which help fight inflammation, slow cell aging, and prevent cancer. A study by the American Institute of Nutrition found that people who consumed beans at least four times a week had a 22% lower risk of colon cancer than those who ate fewer beans.

In addition, beans also help balance hormones and increase the feeling of fullness for a long time, thereby supporting sustainable weight loss. While a diet high in meat can easily lead to excess energy and increased blood fat, replacing it with protein from beans is both economical and helps stabilize long-term health.

With its outstanding benefits, nutritionists consider beans as a “companion” for all ages. Not only does it help young people maintain their shape and energy, but it also protects the elderly from chronic diseases, naturally prolonging their life.

Source: https://dantri.com.vn/suc-khoe/nhung-vung-dat-truong-tho-deu-an-chung-mot-mon-lai-rat-re-o-viet-nam-20251030102027442.htm