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The Blue Zone diet is almost completely plant-based, with a small amount of fish, dairy and eggs and a minimal amount of meat -- just 60g or less, five times per month (Rice)

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notably the local purple sweet potatoes called beni imo. If you can track down the purple variety they are very rich in cell-protective antioxidants; if not, regular orange ones are a good stand-in, packed with complex carbs, fibre and nutrients such as beta-carotene which is important for skin and eye health and immunity. (Rice)

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Squash is a good source of complex carbohydrates as well as vitamin A, magnesium and potassium. Corn provides more complex carbs, vitamins C, B1 and B9 and beans are rich in protein and fibre. (Rice)

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Loma Linda is home to about 9,000 Seventh-day Adventists, the health-minded church founded in the 1840s. Adventists today still follow the church’s plant-based diet guidelines, and studies have shown that they live up to 10 years longer than the rest of us, longevity attributable to their diet, exercise, and clean-living choices (Cebulla)

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For instance, a one-cup serving of oatmeal contains about 59% of the daily recommendation of manganese for men and 76% of the daily recommendation for women. Manganese plays a part in the body’s immune system, blood clotting, and metabolizing cholesterol and blood sugar. (Cebulla)

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beta-glucan carries undigested food farther down your intestines to feed gut-friendly bacteria. As the beta-glucan breaks down and ferments, it has been shown to increase the diversity of gut microbiota, which may help relieve digestive problems like diarrhea, constipation, and irritable bowel syndrome. (Cebulla)

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Beans, including fava, black, soy, and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only 5 times per month. (Buettner)

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People on this tiny Aegean island (Ikaria) live 8 years longer than Americans do. They experience 20% less cancer, half the rate of heart disease, and almost no dementia. (Buettner)

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Ikarians eat a variation of the Mediterranean diet, with lots of fruits and vegetables, whole grains, beans, potatoes, and olive oil. (Buettner)

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Through 31 semi-structured interviews, a total of 56 wild green plants were documented along with their culinary uses, linguistic labels, and locally perceived tastes. Most of the gathered greens were described as bitter and associated with members of Asteraceae and Brassicaceae botanical families (31%), while among the top-quoted wild greens, species belonging to these two plant families accounted for 50% of the wild vegetables, which were consumed mostly cooked. (Pieroni)

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Ultimately, fostering more research and evidence that “bitter is better”, both at the cultural and the molecular level, could inspire and strengthen programs aimed at promoting public awareness about the importance of bitter food heritage for improving health and well-being. (Pieroni)

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Fruits and vegetables are abundant in vitamins, minerals, antioxidants, and fiber, all of which contribute to optimal health. These nutrients help reduce inflammation, a key factor in many chronic diseases, and improve overall bodily function. Plants are rich in phytochemicals, compounds that help fight off cellular damage and oxidative stress. (Sterling)

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Staples like beans, lentils, rice, and seasonal vegetables are not just budget-friendly, but also versatile. You can prepare a myriad of dishes ranging from soups and stews to salads and smoothies (Sterling)

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Eating more plants can improve cognitive function and lower the risk of psychological conditions like depression and anxiety. These mental health benefits provide another compelling reason to embrace a plant-based diet. You’re not just nourishing your body; you’re also contributing to a more balanced and resilient mind. (Sterling)

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In a large epidemiological study, involving 22,043 men and women, higher adherence to a traditional Mediterranean diet was associated with a significant lower total, cardiac, and cancer mortality, independently of the individual dietary components (Tosti)

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The five most important mechanisms, which can mediate the ProHealth and pro longevity effects of the traditional Mediterranean diet, are as follows: (a) lipid-lowering effect, (b) protection against oxidative stress, inflammation, and platelet aggregation, (c) modification of hormones and growth factors involved in the pathogenesis of cancer, (d) inhibition of nutrient sensing pathways by specific amino acid restriction, and (e) gut microbiota-mediated production of metabolites influencing metabolic health (Tosti)

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Both of these sources give examples as to what makes the foods benefical.

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Both are studies done that found a certain diet is key to healthy and longer living

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Beta glucan and Beta Carotene, both important for health

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Vegetables. What about these vegetables are so rich in immunity?