Researcher Dan Buettner states that the diet of the Nicoya people is rich in corn, black beans, and squash, providing essential nutrients for the body while promoting satiety and reducing cravings for snacks.
1. Corn
The corn tortillas in Nicoya are still handcrafted, preserving much of the food’s nutritional value.
In Nicoya, families have a tradition of making corn tortillas by soaking the corn kernels in ash before grinding and shaping them into tortillas. According to Dan Buettner, this traditional preparation process increases the nutritional value of the corn tortillas they consume daily. Corn is high in complex carbohydrates and fiber, which promote prolonged satiety, curb cravings, and can be prepared in various ways.
2. Black Beans
Black beans improve health and enhance skin and body shape.
Beans are known to stabilize blood sugar levels, create a feeling of fullness, reduce appetite, and lower harmful cholesterol levels. Researchers report that black beans are present in almost every meal of the Nicoya Blue Zone residents and are a staple of diets that contribute to longevity worldwide. Compared to other protein sources, beans are relatively inexpensive and versatile, making them easy to incorporate into meals. Including beans in your diet not only improves health but also supports skin and body aesthetics.
3. Squash
Squash is rich in vitamins A, B, and C, as well as magnesium and potassium. The antioxidants in squash help reduce damage from free radicals, thereby decreasing cellular damage and disease risk. Squash is high in fiber but low in calories, making it ideal for promoting satiety, which is beneficial for weight loss and body maintenance.
Various squash types are common in the diet of Nicoya residents.
Buettner emphasizes that the diet of the Blue Zone is not a strict diet but rather a combination of fresh, primarily plant-based foods that create delicious and nutritious meals contributing to longevity.
Nicoya is a peninsula stretching over 120 km along the western coast of Costa Rica. In this rural coastal community, the average lifespan is 85. However, the residents here are 3.5 times more likely to live beyond 100 years compared to people in other countries. Consequently, Nicoya has been identified by researcher Dan Buettner as one of the five Blue Zones in the world, where people live long, healthy lives with fewer diseases.
