Deep in the heart of Central America lies Costa Rica’s Nicoya Peninsula, a place renowned not only for its stunning beaches and lush landscapes but also for the remarkable longevity of its residents. Here, reaching 100 years old is nothing out of the ordinary, and experts credit much of this to the locals’ diet and lifestyle. Let’s explore some of the easy recipes and wholesome food traditions that contribute to this vibrant community’s health and happiness.
The Nicoyan Diet: Simple, Wholesome, and Protein-Packed
The people of Nicoya follow a low-calorie, low-fat, mostly vegetarian diet that centers around staples like beans, rice, corn, eggs, and fresh fruit. One of the most iconic dishes is Gallo Pinto, Costa Rica’s national dish, which is rich in protein and flavor. This hearty breakfast is not just a treat but a daily habit, as Nicoyans consume the majority of their calories in the first half of the day, fueling their active lifestyles.
Cooking Gallo Pinto involves sweating onions in oil, mixing in rice and beans, and adding fresh vegetables with minimal salt. Eggs, often scrambled with onions or garlic, add a boost of protein that starts the day right. Many families, like the Guevaras, raise their own hens, ensuring fresh eggs are a staple at every breakfast.
"Eggs are your best friend," says 106-year-old Jose Guevara, who attributes his longevity in part to this simple, nourishing diet.
Why Eggs Matter
While eggs were once feared for their cholesterol content, modern science has shown they are a nutritious way to start the day for most people. In Nicoya, eggs are eaten daily, providing essential protein and nutrients that support muscle and bone health, especially important for a long, active life.
Hard Work and Hearty Meals on the Cattle Ranch
Manual labor is common in Nicoya, with many working physically demanding jobs well into their later years. On a cattle ranch, 60-year-old cowboy Canty exemplifies this, working long days in the hot, humid climate. His strength and vitality come from both his lifestyle and his diet.
Lunch on the ranch is humble but packed with nutrition: homemade flour and water tortillas, black bean soup enriched with poached eggs, rice, chicken, potatoes, and fresh salad. Black beans are a cornerstone of the diet here, loaded with protein and fiber, supporting muscle health and longevity.
The traditional diet of the Nicoyan people closely reflects that of their ancestors, the Chorotega Indians, who have cultivated beans in the region for over 7,000 years. This deep-rooted connection to the land and food is a key factor in their long, healthy lives.
Fruit Foraging: Nature’s Vitamin C Boost
Fruit plays a significant role in the Nicoyan diet, with hundreds of varieties growing wild or farmed locally. Two fruit foragers, Hubert and his father, harvest the manon (also known as Spanish lime), a juicy fruit rich in vitamin C.
Another fascinating fruit is the cashew apple, which grows attached to the cashew nut. Packed with hydration, minerals, and antioxidants, these fruits provide a cocktail of nutrients that help protect cells and fight disease.
Studies link high vitamin C intake with lower cancer rates, making the abundance of fresh fruit a vital part of Nicoyans’ health and longevity. Fruit is enjoyed throughout the day, complementing their balanced diet.
Seafood and Social Life: The Perfect Pairing
The Nicoyan diet also includes more fish than most of Costa Rica, especially in coastal communities. Fisherman Otto Vargas and his son catch fresh tuna, red snapper, and local favorites like caraflaka. Fish is prepared in various ways, including ceviche—fish “cooked” in lemon juice, salt, garlic, and herbs.
Ceviche is a refreshing, protein-rich dish that showcases the importance of fresh seafood in the diet. The acidity of lemon juice cures the raw fish, making it safe and delicious, much like smoked salmon. This simple preparation is enjoyed anytime, highlighting the locals’ love for fresh, natural food.
Beyond food, Nicoyans emphasize strong social connections. Weekly beach gatherings with family and friends, sharing fresh fish meals, reinforce a sense of purpose and belonging—an essential ingredient in their longevity.
"Family is everything," Otto shares. "The communication with the family, the feel the love with the family. For me, it’s the most important."
What We Can Learn from Nicoya’s Cooking and Lifestyle
Nicoya’s recipe for longevity is simple yet powerful:
- A diet rich in beans, rice, eggs, fresh fruit, and seafood
- Active, physical work well into older age
- Strong social bonds and a sense of purpose
- Eating most calories early in the day to fuel energy
These easy recipes and wholesome habits remind us that healthy eating doesn’t have to be complicated or expensive. Embracing fresh, organic, and local foods—especially beans and fish—can make a big difference in health and longevity.
So next time you’re thinking about cooking, easy recipes that support wellness and vitality, take a page from Nicoya’s book: keep it simple, fresh, and full of love.
This article was created from the video Exploring Costa Rica's Blue Zone Diet & Lifestyle With Jamie Oliver with the help of AI.
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