'Jamie's Super Food': Chef Reveals 14 'Hero' Foods And Lifestyle Tips That Can Help Us Live Longer
Jamie's Super Food: Chef Reveals 14 'Hero' Foods For Longer Life
Brogan Driscoll— The Huffington Post UK
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Hot on the heels of his recent hit show Sugar Rush, Jamie Oliver is back with a six-part series called 'Jamie's Super Food'.
The show, which airs on Channel 4 on Monday 21 September, follows the chef as he travels the world to explore the health secrets of some of the longest living communities across the globe.
He visits Costa Rica, Okinawa in Japan and the Greek island of Ikaria, which are home to the most centenarians per capita in the world.
When he returns to the UK, Jamie transforms his newly-acquired knowledge and experiences into nutritious recipes featuring 14 'hero' ingredients that we can all cook up at home every day.
Scroll down for slideshow of Jamie's 14 'hero' foods
"It’s not about goji berries and green drinks. It’s about cooking smart with simple foods that are nutritious and delicious," says Jamie. "They’re all using humble ingredients to make some of the simplest and tastiest dishes I’ve ever tasted."
In Costa Rica, Jamie explains that reaching one hundred is common. But apart from their low calorie, low fat, mainly vegetarian diet is a crucial component, so too is their "strong social life".
In Okinawa, leading an active life is key. "The island is the birthplace of karate and Radio Exercise is a workout programme that is broadcast nationwide every morning and is something the Japanese young and old have been participating in for nearly 100 years. Daily exercise, coupled with a healthy diet seems to be working wonders for Okinawans," he says
Ikarians also enjoy an active lifestyle. "Ikaria with it’s idyllic coastline, boat filled harbours, and a population proven to live longer lives than most of us, remaining physically active well into their 90s. Active here means digging…Most families grow and eat their own fruit and veg."
Jamie says a common theme among the three communities is a consumption of less meat (around 2 to 3 portions per week) and a hearty breakfast, eating the majority of their calories in the first half of the day.
For Jamie this series offers part of a solution to our global problem of obesity and diet-related disease – it focuses on healthy, tasty, easily achievable meals, as well as loads of tips and extra info, to help us all get it right on the food front, most of the time.
Jamie's Super Food - 14 foods that could help you live longer
Eggs - Costa Rica(01 of14)
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“Eggs, I definitely think we should love more. It’s literally a nutritionist’s dream. In that shell is an amazing cocktail of goodness and nutrients and minerals and an amazing source of protein. It was once thought that eating eggs regularly was bad for us because of the cholesterol. But it’s now known that it isn’t the case for most of us.” (credit:Adam Gault via Getty Images)
"Most of us don’t get enough fish in our diet and white fish like Karfalaka the one Otto’s using, is an excellent low fat source of protein, which also helps to protect our cells from damage caused by stress and keep our immune systems in top condition." (credit:vicuschka via Getty Images)
Sweet Potato - Okinawa(04 of14)
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"For decades the affordable sweet potato, a purple and white variety, made up more than half of Okinawa’s daily calorie intake. Which is no bad thing as this happens to be a powerhouse veg. In my superfood day the sweet potato is definitely a hero ingredient. The orange variety we get at home are also low in fat and some experts say one of the healthiest vegetables on the planet." (credit:bhofack2 via Getty Images)
Wild greens and herbs - Ikaria(05 of14)
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"There are over 150 varieties of wild greens and herbs growing on Ikaria all packed full of vitamins, minerals and antioxidants, which experts think could hold one of the keys to the locals’ longevity." (credit:Riou via Getty Images)
Tofu - Okinawa(06 of14)
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"Okinawans are said to eat more tofu than anywhere else in the world…in a diet with very little meat, tofu is an important source of protein, is naturally lower in saturated fat and helps to lower cholesterol." (credit:Tanya_F via Getty Images)
Nuts, eg. walnuts - Ikaria(07 of14)
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"Walnuts are a source of copper which helps our immune system work properly, and folic acid and magnesium which reduce tiredness. And, believe it or not, a recent study found that eating a handful of nuts a day can increase your life expectancy by 2 years. Plus if you have a handful of nuts a day it can reduce your risk of heart disease by 50%." (credit:Still Images via Getty Images)
Black beans - Costa Rica(08 of14)
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"Black beans are one of the highest-protein beans there are packed with fibre and great for muscle and strong bones. They’ve got loads of lovely minerals and they are really really good for you. The traditional Nicoyan diet still resembles that of their ancestors the Chorotega Indians. In fact beans have been grown here for over 7,000 years." (credit:Milacroft via Getty Images)
Fresh fruit - Costa Rica(09 of14)
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"A high consumption of vitamins could be one of the reasons for the Nicoyans’ great health. Multiple cancer research studies have drawn links between higher intakes of vitamin C from food and lower rates of cancers." (credit:Creatas Images via Getty Images)
Seaweed - Okinawa(10 of14)
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One of the reasons for their longevity could be a food that surrounds the British Isles, but we don’t eat enough of – seaweed. Okinawans eat more Kombu seaweed than anyone else in the world even more than mainland Japan. There are dozens of varieties of edible seaweed, which have been eaten by the Japanese for thousands of years and they all contain different powerful nutrients. Tadashi’s good health may come from the high levels of iron in seaweed that help boost the immune system. 2 whole bags of spinach contain the same amount of iron as one small handful of dried seaweed. This is full of so much good stuff, vitamin B12 is very very good for [the] immune system. There’s a complex carbohydrate that’s only in seaweed called Fucoidan and scientist are in the promising stages of research into whether it can play a role in fighting cancer." (credit:AndreySt via Getty Images)
Wild rice - Okinawa(11 of14)
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"More fibre, more nutritious, more flavour actually and things like Magnesium and phosphorus, which are great for our teeth." (credit:Lyudmila Suvorova via Getty Images)
Garlic(12 of14)
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"Garlic is a source of Vitamin B6 - great for the immune system." (credit:Robert Daly via Getty Images)
Prawns(13 of14)
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"The prawn is a fantastic source of protein, really, really high in vitamin B12. Now the reason that’s a really important one is it’s great for your nervous system and your immune system." (credit:Image by Jack Scott via Getty Images)
Chili(14 of14)
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"These fiery favourites are super high in Vitamin C and also contain anti-inflammatories." (credit:Hemera Technologies via Getty Images)
'Jamie’s Super Food' is on Channel 4 on Mondays at 8pm. An accompanying book, Everyday Super Food by Jamie Oliver is published by Michael Joseph.