Global Research Teams Compile Centenarian Diet Map: Five Universal Longevity Dietary Principles Released Worldwide

In recent years, a geriatric nutrition research team jointly established by scientific research institutions across Europe, America and East Asia has spent years tracking and investigating the daily dietary patterns of thousands of centenarians in major longevity regions worldwide. The team has fully compiled a dietary map for centenarians and summarized five universal longevity dietary principles applicable to middle-aged and elderly people across the globe. The relevant research results have been published in an authoritative international nutrition journal, offering scientific references for advancing healthy ageing and optimizing nutritional wellness programmes for senior citizens.

The research team has overturned the long-standing notion that longevity is chiefly determined by innate genes. Statistical evidence proves that acquired dietary habits exert a far greater impact on slowing physical ageing, preventing chronic diseases and sustaining physical and mental vitality among the elderly than hereditary factors. Summarized from the eating habits of long-lived populations around the world, the five core principles are as follows. First, build daily diets around plant-based foods. Consume adequate fresh fruits, vegetables, whole grains and legumes each day, while cutting down on refined grains and processed snacks to supplement dietary fibre and trace elements sufficiently. Second, prioritise high-quality protein sources including fish, shrimp, poultry, eggs, dairy and bean products, with moderate intake of red meat. Sufficient protein effectively alleviates sarcopenia and safeguards bone strength in seniors. Third, stick to a light diet with strict limits on daily salt and oil intake, and avoid pickled, smoked, grilled and other high-salt, high-fat foods to reduce metabolic strain on blood vessels and internal organs. Fourth, practise moderate eating at all three meals; stop eating at roughly 80% fullness, maintain regular mealtimes and avoid overeating. Controlled calorie intake slows down cellular ageing. Fifth, diversify daily food varieties, consuming no fewer than 12 types of food every day. Complementary nutrients can prevent malnutrition and accommodate the gradually declining digestive capacity of older adults.

Lead researchers stated that these dietary principles are simple and easy to follow, requiring no expensive nutritional supplements, and adapt to the dietary preferences of elderly people from all regions. Experts from the Ageing Department of the World Health Organization commented that the release of standardized longevity dietary guidelines will help all countries improve elderly nutrition popularization systems, guide seniors to adopt scientific eating routines, comprehensively boost their quality of life in later years, and steadily drive the global undertaking of healthy ageing.

As an old saying goes, illnesses enter the body through the mouth. Conversely, good health can also be achieved bite by bite through proper eating. In March 2026, Zhu Yi, Associate Professor at the College of Food Science and Nutritional Engineering, China Agricultural University, shared an interview with People’s Daily Health Client, explaining that diet affects human lifespan mainly through three mechanisms.

First, reducing bodily inflammation. Chronic inflammation and oxidative stress are root causes of ageing and numerous chronic illnesses. Diets high in sugar, fat and salt aggravate inflammation; whereas a plant-forward diet curbs damage to cells and DNA, relieves internal inflammation and delays the ageing of bodily organs.

Second, facilitating genetic repair. Diet regulates the activity of genes linked to ageing and diseases via epigenetic mechanisms. A wholesome diet boosts DNA repair, lowers cancer risks, and can even offset some adverse hereditary influences.

Third, stabilizing bodily metabolism. A balanced diet directly maintains stable blood sugar, blood pressure and blood lipids for optimal metabolic function. Uncontrolled metabolic indicators tend to trigger various chronic ailments, inevitably shortening healthy life expectancy.

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