Longevity and Healthy Diet of Costa Rica
By Money Glitch
Longevity and Healthy Diet of Costa Rica will reveal some of the basic foods of the Costa Rican’s diet that has been tied to longevity. Based on your health status today, do you feel that if you lived to be a 100 years old that you still would be able to chop wood and maintain a farm? If the answer is no! Then, let me introduce you to a region where there are many centenarians that are very active.
Located in Central America between Panama and Nicaragua is Costa Rica and the Nicoya Peninsula. Go on a Costa Rica tour and discover that here the numbers of people that live past their 90’s are 4 times greater than in the US. The below plate would be served for a typical lunch and is called Casado. This dish usually consists of : rice, fried plantain, onioned meat (chicken or beef), an egg, beans and a cabbage or lettuce salad sprinkled with lemon juice and salt.
You might recall that Nicoya Peninsula is one of the Blue Zone Regions that I introduced in my hub titled Need a Healthy Diet: Eat Blue Zones Superfoods. If you are an individual that is interested in living longer you might want to take a look at that hub once you’ve finished here. Many nutritionists would theorize that the food selections of this region are too high in saturated fats; however when you look at how active the senior citizens are an individual might question such a theory.
Meet Panchita a 100 year old that still chop wood, clear scrubs, and gets around independently.
There are several theories as to why this Blue Zone region has so many centenarians; however this hub is going to focus on Costa Rican cuisine. As with most healthy diets, “moderation” is the key; or as the local Costa Rican’s call it, “Ticos” which means never eat excessively.
The native dishes rely heavily on beans and rice; an example is the Gallo Pinto, the national dish of fried rice and black beans is generally served for breakfast. Costa Rican diet consists of a lot of fried foods; however, there are numerous fruits and vegetables that are enjoyed. Beef, chicken, and fish are the meat staples because shrimp or lobster is too expensive since most of the country’s seafood is exported.
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- Blue Zones
Get Lessons for living longer, younger from the people who've lived the longest in Blue Zones, by Dan Buettner. - Why Do Costa Rican's Live Longer?
Buettners book,The Blue Zones: Lessons For Living Longer From The People Whove Lived The Longest is part of a continuing search for Global Hotspots (Blue Zones) where people are living, disability free, over 100 years of age.
Costa Rica's Foods
Longevity and Healthy Diet of Costa Rica
In Nicoya, Costa Rica author of the Blue Zones, Dan Buettner and Dr. Oz believe that the diet of beans, squash, and a special corn tortilla are the contributing factors to the natives’ longevity in living past their 90’s. The health benefits of these three foods are as follows:
Black Beans – Rich in antioxidant flavonoids that destroy free radicals, and protects against heart disease, cancer, and aging, when eaten regularly in one’s diet. High in dietary fiber, black beans have been shown to help naturally lower cholesterol, and keeps blood sugar levels from rising too rapidly after a meal. In addition, when black beans are served with a whole grain like wild rice or barley, it offers an individual a meal that is fat-free with a high quality source of protein.
Squash – This yellow vegetable should be a part of your diet to help lower the fat in one’s diet. Squash also contains 20 nutrients that assist in maintaining vision health, heart health, a strong immune system, and can lower the risk of some cancers. Squash contains antioxidants such as vitamin C, carotenoids, and bioflavonoids, two classes of phytochemicals for promoting overall health.
Corn Tortillas - Made from a mesoAmerican recipe that is over 3500 years old is still being made by hand, organic, and home-made in a make-shift factory in the Nicoya Peninsula. The nutritionist at the hospital explains that the process of adding limestone powder to water to boil the corn kernels causes the shells of the corn to be removed. The micro toxins are reduced which leaves only the nutrients of vitamin A, vitamin D, niacin, iron, calcium, folate, phosphorous, manganese, dietary fiber, and proteins to be left in the tortillas and absorbed by the body. Corn tortillas have been connected by some scientists to niacin, the B vitamin that assists in controlling cholesterol.
Gallo Pinto - Black Beans & Rice, Eggs & Cheese for Breakfast
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Gallo Pinto (beans and rice) Recipe
1 lb black beans fresh or dried
8-10 sprigs cilantro fresh or frozen
1 small or medium onion
½ small red or yellow sweet pepper (optional)
3 cups chicken broth or water
2 cups white rice
½ teaspoon kosher salt
1 Tablespoon vegetable oil
1-3 Tablespoon oil to fry the Gallo Pinto
Instructions - If beans are dried, cover with water and soak
overnight, if they are fresh, just rinse them off. Now, I’m going to suggest that if you are in
a hurry you can cook the beans and rice in the crockpot by just following the
instructions found on the hub Crockpot
Cooking: Organic Beans and Rice. Once cooked refrigerate overnight make a ball of beans and rice and fry the next morning.
Alternatives – To add more spice to
this recipe some individuals use small red hot peppers instead of the sweet
peppers. If you do not have a crock pot
slow cooker and or choose to stand over the stove to prepare this recipe here
is the link to Beans
and Rice basic recipe for this dish that details all the steps
including having to refrigerate the beans and rice over night prior to frying them. Also here’s a
link to another quick and easy recipe for Gallo
Pinto Costa Rican Beans and Rice.
more from Money Glitch
- Eat Vegetables that Increase Longevity
Eat Vegetables that Increase Longevity was created to review 3 vegetables that not only assist in improving overall health but also aides in increasing longevity. - Need a Healthy Diet: Eat Blue Zones Superfoods
Need a Healthy Diet: Eat Blue Zones Superfoods reveals the rest of the Blue Zones that promotes longevity.
more Costa Rican Recipes
- Costa Rican Recipes : Recipezaar
Get free nutritional analysis of the dish on Recipezaar.com plus recipes from Costa Rica. - Costa Rican Recipes - Recipes Wiki
Most of the Costa Rican recipes have main ingredients such as fresh fruits, a lot of meat and seafood in them. - costa rica food
- Costa Rica Recipes - Food Resipes
History on Costa Rica food recipes and great traditional meals.
Ending Note
As one can see by the pictures of the meals the people of Nicoya, Costa Rica eat hearty breakfast and lunches. With more emphasis being placed on the lunch meal. However, their active lifestyles that comes with farming and their belief in 'Ticos' which means never eat excessively contributes to their overall health and longevity. Nonetheless, in his book the Blue Zones, Dan Buettner reveals that Nicoya, Costa Rica has all the nine healthy diet tips to living longer which are:
- Move naturally
- Cut calories
- Avoid eating processed foods and meat
- Drink alcohol, red wine, in particular, in moderation
- Keep your family first
- Reduce your stress levels
- Belong to a community
- Maintain a positive outlook
- Surround yourself with people who have the same kind of blue zone values as you have
This concludes Longevity and Healthy Diet of Costa Rica . I hope you’ve found this hub useful or at least interesting. The below video is a native song and more pictures of delicious foods that I thought you might enjoy viewing.
I would appreciate if you leave a comment, rate it, share it, and/or Digg it. Thanks You!
Namaste'
Comida Tipica de Costa Rica
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No, MG, if I live to be 100 I definitely could not chop wood, clear scrubs and maintain a farm. I can't even do that right now.
@dallas93444- Sounds like a great idea to me. The fresh air and the simple way of living sounds very appealing. Thanks for the read. :)
@drbj - I have to agree drbj, I could not do it right now, either. LOL! Even as a teenager growing up on a farm, I never got the chopping wood part done. Thanks for stopping by and commenting. :)
It's fun to consider the 'Blue Zones' subject in greater depth via a specific location's food. Thanks for providing the interesting perspective!
Money Glitch, I love Costa Rico and I like the type of food they eat. I traveled there briefly and the people were so friendly and I enjoyed visiting their very much. This is a good hub and covers their diet very well.
Voted up & useful! The video with the 100 year old women was very inspirational! Food was great! Great hub!
@SimoneSmith - Hi Simone, I have to agree I like discovering info about another culture's cuisine that is healthy and could enhance our own. I appreciate the read and thanks for stopping by. :)
@Pamela99 - Hi Pamela, I have not had a chance to visit, however, I hope to visit one day soon. It is amazing how once you see a place that you want to experience it seems to stay on your mind. Thanks for sharing your insight and commenting. :)
@nifty@50 - I agree, Nifty, she is an inspiration and her 80 year old son speeding down the road on a bike is inspiring also. LOL! I bet if we were to race, he'd win. Thanks for the support and stopping by :)
Black beans and rice are munchin'
Thanks so much for a super hub - about nutrition. I don't think any country in the world would allow the garbage we put on our table here in the US - to be called - food! When I lived in Venezuela the food was similar - and you ate real food for breakfast - not this box of cereal nonsense - and you ate real food at every meal. It was excellent. Add to that fresh fruits - all locally grown.
There is a reason why Americans are obese, unhealthy and unhappy. You need only look at our industrialized food supply. Ugh!
Great hub - thanks - and rated up of course!
@John Badd - Thanks John for stopping by for a read. :)
@BkCreative - I agree Bk! It doesn't make sense that we have so many foods that are processed verses real, live foods. And the fact the it cost more to eat healthy than it does to eat fast food is a sabotage as well. Thanks for stopping by for a read and sharing your thoughts. :)
Beautiful like us hehe, I like that you always incorporate some aspect of it like longevity, Nicely done, Maita
Yeah, beautiful and healthy like us! :) Thanks for stopping by and commenting. :)
As a matter of fact I do expect to be 100 and have great sex. Would that qualify me for a star on my chart? LOL. Seriously - I am living quite a healthy lifestyle and that goal isn't all that far off, actually. (agewise and healthwise - can't really claim I'm keeping up my practice - er - in the chosen activity. hehe)
I do agree that moderation is a key and no matter that the Costa Ricans eat fried foods, they get a lot of fresh fruit and veggies and if they are honestly moderate, then the AMOUNT of the fried food in proportion to the fresh is not that great. Beans are a known healthy choice, as well. And there may just be another factor: they haven't stopped doing whatever exercise they are "still" doing in the 100s!! hm. - now that's something for me to think about! - though I do a lot of other active stuff. . . . ;->
LOL, Nellieanna, I hear you and agree 100 percent! And yes my dear you get a star and you get to move to the head of the class for those comments. Thanks so much Nellieanna for stopping by and sharing your wisdom. I look forward to hearing/learning from you for a long time. Keep doing what you are doing and hope you find the "extra activity" (u know, hehe) that is just right for you. :)
Thank you for visiting Costa Rica and even more for sharing your experiences with Panchita, as a Costa Rican I’m very proud of her
LOL! I've only visited online and via Dr. Oz and Dan Buettner's sharing info on TV. However, it is my plans to experience Costa Rice, first hand, just as soon as I can. Thanks for stopping by and commenting. :)
All this food looks very familiar to me...because my wife is from Costa Rica...especially Gallo pinto and platana for desayuno. My wife's Mom always had a pot of their soup going (with their style of vegetables)on the stove...night and day...but then there was always someone visiting. I hope you do get a chance to visit there...when I went...I truly did not want to leave...they go through life at a different pace then us here participating in the rat race...and it is a beautiful country. Thanks for giving everyone a little "taste" of Costa Rica...via this Hub! Pura Vida!
Hi Manly, thanks so much for stopping by and sharing your first hand experience with Costa Rica. Now I really want to go and visit. And see you've even taught me part of the language. Pura Vida! :)
Hi, this is a very informative hub, I have got to check out the beans! and the lady in the video was absolutely lovely, rated up and useful, I will be back to check on the food again, thanks nell
Thanks for stopping by and commenting Nell Rose! :)
Hi, just came back to say i did buy some of the beans and they are quite nice, not sure if I could eat a lot of them at one sitting though! but not bad, see you influenced me across the pond! lol cheers nell
LOL! Thanks for stopping by and sharing your adventure. Beans are just soooo healthy for a person. Dr. Oz definitely recommends them and has reminded people that a "little gas" is good for everyone. LOL!
When you get a change to check out Crockpot Cooking: Organic Beans and Rice for some additional tips. Have a great weekend Nell. :)
Thanks for sharing the recipe. Great effort.
You are welcome :)
Enjoyable article with lots of great information.
Thanks you for stopping by I'm glad that you've found the longevity and healthy diet of Costa Rica enjoyable. :)
What a great hub! I've just started to do more research on longevity and Blue Zones myself, fun topic; and btw, those pictures made me hunnngry :)
Thanks for stopping by and commenting. :)
WOW. Centenarians in Costa Rica can still chop woods? Their diet and exercise must really be first-rate! Thanks for telling us about this. I'll be following the nine tips about living that you gave. Bookmarking this hub. Many thanks!
dallas93444 23 months ago
Thinking of retiring again there.. Great area. Food is great. Informative hub.