Here’s Why People in Blue Zones Live Longer
In the Nicoya Peninsula of Costa Rica, one of the world’s 5 official Blue Zones, people regularly live to 90 and beyond, and they do so with fewer chronic illnesses and higher quality of life than the rest of the world.
Why People in Blue Zones Live Longer
In the Nicoya Peninsula of Costa Rica, one of the world’s 5 official Blue Zones, people regularly live to 90 and beyond, and they do so with fewer chronic illnesses and higher quality of life than the rest of the world.
The secret behind their long lives isn’t just clean air and sunshine, it’s the food they eat. At the heart of the Nicoyan diet lies a powerful trio: beans, corn, and squash. Known traditionally as the “3 Sisters,” these humble yet nutrient-dense crops form the backbone of their diet that fuels their healthy lives..
Let us take a deep dive into each of the 3 Sisters:
Beans: Warm and Hearty
Beans, specifically black beans, are consumed every day in Nicoya, often at breakfast and again at dinner. They are often paired with rice to get the most nutrients from each other. They are versatile and their health benefits include:
High Fiber: Fiber helps with your digestion, keeps your blood sugar level steady, and brings down your cholesterol.
High Protein: Especially valuable in plant-based diets where animal-based amino acids are not found, the protein from beans helps repair damaged cells and boosts regrowth.
Packed with Micronutrients: Packed with iron to boost energy, magnesium for muscles and sleep, potassium for heart and blood pressure, and B vitamins to turn food into energy and support the brain.
Low in Fat and Sugar: Making them ideal for long-term heart and metabolic health.
Affordable and Accessible: A food source that can be grown locally and stored easily.
Corn: A Nutritional Staple
Corn is another daily staple for Nicoyans. The people of Nicoya usually make them into tortillas. But it’s not just any corn—it’s nixtamalized corn, which has been soaked and cooked in an alkaline solution. Here’s why corn is so important for our diets:
Excellent Energy Source: Corn provides complex carbohydrates for energy.
Improved Nutrient Absorption: Nixtamalization boosts the bioavailability of nutrients like niacin and calcium. Niacin supports heart health and energy metabolism, while calcium is essential for strong bones and muscle function.
Aids in Complete Protein Formation: When eaten with beans, it delivers all nine essential amino acids.
High Fiber: Like beans, they contain fiber that promotes gut wellness and digestion.
Part of Daily Rituals: Making tortillas by hand is both culinary and cultural, fostering social connection. It is also very therapeutic, like baking.
Squash: The Secret Veggie of Longevity
Squash—especially Nicoyan varieties like ayote—is a nutrient-dense food that’s regularly included in stews, soups, or roasted as a side. Meanwhile, in Malaysia, varieties like pumpkin (labu kuning) and angled luffa (petola) are widely used in local dishes such as masak lemak, soups, and stir-fries.
High in Vitamins A & C: Supports immune health, skin health, and vision.
High Fiber: Like the other 2 sisters, this helps with fullness and regulates blood sugar.
Contains Antioxidants: Helps fight inflammation and cell damage.
Hydrating and Low in Calories: A perfect food for maintaining a healthy weight.
Complements Other Staples: Adds variety, flavor, and color to meals.
Traditional Cooking Practices in Nicoya
The health benefits of the Three Sisters are amplified by the simple and wholesome cooking techniques of the Nicoyan people:
Cooking from Scratch: Most meals are home-cooked, avoiding processed ingredients and artificial additives.
Wood-Fired Cooking: Many meals are still prepared over wood-burning stoves, imparting a distinct flavor and slowing down the cooking process.
Minimal Use of Oils and Sugars: Meals rely on natural fats (like avocado) and emphasize savory over sweet.
Batch Cooking: Beans are often cooked in large batches and stored, making it easy to incorporate them into daily meals.
Seasonal and Local Ingredients: Foods are harvested from home gardens or sourced locally, ensuring freshness and reducing reliance on packaged goods.
Simple Foods, Longer Life
What we see in Nicoya is that longevity doesn’t come from fancy diets or expensive superfoods—it comes from tradition, simplicity, and consistency. The combination of beans, corn, and squash, cooked with care and shared with loved ones, forms a nutritional powerhouse that supports health across the lifespan.
By honoring ancestral foodways and embracing whole, plant-based foods grown close to home, Nicoyans have unlocked a formula for vitality that the rest of the world can learn from. The "Three Sisters" are a legacy of nourishment that feeds both mind and body.
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