01:33 02-12-2025

Longevity diets in Japan, Italy and Spain: what they eat

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Explore longevity diets from Japan, Italy and Spain: what centenarians eat—fish, olive oil, rice, fermented foods—and simple habits behind long life. Learn more.

In some countries, longevity feels almost like a national trait. Japan, Italy, and Spain routinely occupy the top spots in global rankings for the number of people who have crossed the age of 100. Japan counts more than 70,000 such residents, Italy around 20,000, and Spain over 10,000.

Among Spaniards, the record belongs to Maria Branya, who lived to 116. In Japan, Jiroemon Kimura reached the same age, while in Italy Emma Morano made it to 117. Despite the cultural differences, these long-lived men and women share strikingly similar eating habits—simple, accessible, and time-tested.

Japan: eating without hurry

The Land of the Rising Sun has long stood for a mindful way of life. Locals favor a diet built on light, natural foods.

Fish and seafood

Japanese meals regularly include fish rich in omega-3 fatty acids, supporting the health of the heart and blood vessels.

Fermented foods

Miso, soy sauce, kimchi, and other fermented dishes aid digestion and help strengthen the immune system.

Green tea

This favorite drink is prized for its high antioxidant content. It is sipped daily, and in small portions.

Vegetables and fruits

Japanese cooking leans on seasonal produce, rich in vitamins and fiber.

Rice

A simple, filling staple that remains the backbone of the table. It is easy to digest and pairs with most dishes.

Italy: habits that shape health

The Mediterranean diet is considered one of the most balanced, and Italians have passed down its core principles for generations.

Olive oil

Used in salads, pasta, and hot dishes. It is valued for its unsaturated fats and gentle effect on blood vessels.

Pasta

Eaten often, but in modest portions. It is a source of energy and useful fiber.

Tomatoes

Fresh and stewed tomatoes are rich in lycopene, a compound that helps protect the body’s cells.

Cheese

Protein and calcium make cheese an important part of the Italian menu—it shows up in everyday meals and festive spreads alike.

Fish

Proximity to the sea sustains a tradition of eating fresh fish, rich in vitamins and omega-3.

Spain: simple cooking with character

Spanish centenarians rely on foods that have been part of the local culinary culture for centuries.

Olive oil

Used as actively as in Italy, it anchors the renowned Mediterranean diet.

Fish

In a country bordered by two seas, seafood is hard to imagine the table without. Fish remains an accessible, popular source of protein.

Fruits and vegetables

Fresh produce is a daily fixture, helping maintain a healthy weight and supplying essential vitamins.

Red wine

Moderate consumption is traditionally seen as part of local culture, with natural antioxidants in the glass.

Garlic

Spanish cooking would be unthinkable without it; garlic is known for antibacterial and anti-inflammatory properties.

Shared traits of healthy longevity

Strikingly, the menus in all three countries echo one another: fish, vegetables, olive oil, natural drinks, and seasonal produce dominate. Each nation is shaped by life near the water—seas and oceans that define food traditions and daily rhythms. Perhaps it is this blend of a mild climate, a habit of moving more, and straightforward eating that helps people reach a hundred and beyond.