FOOD FOR LIFE

1. Dr. Hinohara’s Post-50 Daily Superfoods:

  1. Natto (fermented soybean)
  2. Sardine / Hilsa / any oily seafish (EPA, DHA, Omega-3, CoQ10, selenium)
  3. Seaweed (iodine, magnesium)
  4. Sesame seeds (sesamin, calcium, magnesium, omega-6)
  5. Sweet potato (complex carbs, β-carotene, resistant starch)

2. Strong Anti-Cancer / Detox (7-day cycles):

  • Papaya seeds → 5–10 seeds or ½ tsp powder twice daily (benzyl isothiocyanate)

3. Daily Fruits for Vitality, Nerve Power & Artery Cleaning:

Pomegranate, blueberry, kiwi, watermelon, black/red grapes, citrus (orange, lemon, amla, guava, jamun), apple, berries, pineapple

4. Natural Silica Source:

  • Green bamboo leaves tea

5. High-Quality Protein Foods (prevent sarcopenia & dementia):

2 free-range chicken eggs daily (15+15=30 g protein) and take any one of the following daily: Dry fish powder (63 g protein) add in any food, Parmesan (42 g protein), seitan (39 g protein), hemp seeds (35 g protein), spirulina (29 g protein), pumpkin seeds (19 g protein), cooked quinoa (14 g protein), chickpeas, Greek yogurt, tempeh,

6. Best Vegetables & Greens to Prevent Sarcopenia (Muscle Loss):

(High in nitrates, magnesium, potassium, vitamin K1, and plant-based protein – all help maintain muscle mass)

Safe Low-Oxalate Greens (rotate daily – no restrictions)

  • Sweet potato (top choice – resistant starch + potassium)
  • Red cabbage
  • Watercress (highest nitrate vegetable)
  • Bok choy
  • Good King Henry (perennial, very low oxalate, high magnesium)
  • Arugula (rocket leaf)
  • Broccoli & broccoli sprouts
  • Butter lettuce / romaine / iceberg lettuce
  • Collard greens
  • Endive
  • Kale (yes – kale is low-oxalate when cooked)
  • Mustard greens
  • Parsley
  • Malabar spinach/Poi (heat-tolerant, excellent low-oxalate green but consume with calcium enriched food)
  • Pumpkin (Kumra) leaves ( Boiled in daily soup or cosume with pulses)
  • Bottle Gourd (Lauki) leaves ( Boiled in daily soup or consume with pulses)
  • Moringa ( Boiled in daily soup or consume with pulses)

Good but High-Oxalate – Use Only Tiny Amounts or Avoid if Kidney-Stone History

  • Beetroot (beet greens & root both high oxalate)
  • Spinach (very high oxalate – blocks calcium & increases stone risk)

Rule of thumb: Fill half your plate with the “ Safe Low-Oxalate Greens” list above.

⚠️ Oxalate Caution (eat only tiny amounts or avoid if you ever had kidney stones):

  • Beetroot → eat very small portions as contains high oxalate.
  • Spinach → eat very small portions as contains high oxalate and blocks calcium absorption thus causes kidney-stone risk.
  • Malabar Spinach (Poi) → eat carefully as contains low oxalate and blocks calcium absorption thus causes kidney-stone risk. For the general population, malabar spinach is nutritious and can be consumed as part of a balanced diet. To reduce oxalate absorption, pairing it with calcium-rich foods and staying well-hydrated is recommended.
How to lower oxalate in other greens:
    • Boil or steam: Cooking leafy greens in water can significantly reduce their oxalate content, with boiling being more effective than steaming.
    • Note: Roasting, grilling, or baking does not decrease oxalate and may even increase it. 

7. Eye Health Superfoods (lutein + zeaxanthin):

Egg yolks, sweet potato, walnuts, almonds, wild salmon, goji berries, bilberries, black currants, saffron, raw cacao, Malabar spinach (eat with calcium reach food), Good King Henry

8. Prostate Protection:

Pumpkin seeds, Brazil nuts (1–2 daily), walnuts, almonds, pecans

9. Artery Cleaning:

Same as daily fruits above

10. Best Indian Millet Rotis

Jowar, ragi, bajra, oats roti

11. Rice Cooking Method to Drastically Reduce Glycemic Load & 40-60 % lower blood sugar spike.
(Especially important for diabetics, weight loss, and people over 50)

  1. Soak 2–12 hrs
  2. Add 1 tbsp raw unfiltered vinegar OR fresh curd/whey
  3. Cook → refrigerate 12–24 hrs → reheat only what you need (creates 7 %+ resistant starch)

Detail Process:

  1. Soak the rice → Soak white or brown rice in water for minimum 2 hours (ideally 6–12 hours) → This starts breaking down phytic acid and begins fermenting the starches.
  2. Add natural fermenting agent while cooking → Add 1 tablespoon of any one of these (must be raw, unfiltered, with “mother”):
    • Raw apple cider vinegar
    • Raw rice vinegar
    • Fresh curd/yogurt whey
    • Fermented kanji water → This converts digestible starch into resistant starch (acts like fibre, feeds gut bacteria, lowers blood sugar spike by 25–50%).
  3. The 7% Golden Ratio Rule (for extra resistant starch) → After cooking, cool the rice completely (refrigerator 12–24 hours). → Reheat only the portion you need. → This increases resistant starch to 7% or higher (normal cooked rice has almost 0%). → Practical tip: Cook rice in the evening → refrigerate overnight → next day use as fried rice, curd rice, or reheat gently. → Two tablespoons of previously cooked & cooled rice added to freshly cooked rice also helps (seeding method).

Result: Blood sugar rise can drop by 40–60% compared to normally cooked rice — proven method used in Sri Lanka, India, and Japan for centuries.

12. Oils – Only Use Cold-Pressed / Wood-Pressed

Mustard, groundnut, sesame, coconut, extra-virgin olive, ghee → Leftover oil cake/extract (खल / pella) is excellent for making healthy digestive biscuits, laddoos, mathri

13. Perennial Crops (plant once → harvest forever)

Red/green rhubarb, Jerusalem artichoke, asparagus, horseradish, sorrel, chives, walking onions, blueberries, Good King Henry, Malabar spinach (if your climate allows)

14. Nicoya (Costa Rica) Longevity Trio

Red lentils + Eggs + Olive oil + Turmeric

15. Forever / Emergency Foods (25–50+ year shelf life)

White rice, beans, oats, wheat, peanut butter, salt, sugar, honey, ghee, coconut oil, vinegar, hardtack, pasta, pure spices, powdered milk, freeze-dried fruits/meats, pemmican, chia & sprouting seeds

16. Final Daily Rules

  • One fermented food daily
  • Walk 30–60 min
  • Only cold-pressed oils + reuse the extract for homemade biscuits
  • Prefer low-oxalate greens (Malabar spinach, Good King Henry, watercress, bok choy, red cabbage)

# Compiled from time-tested, real-world practices of centenarians & verified traditional knowledge)

Source Disclaimer All information presented above is sourced from tested and verified traditional practices, centenarian diets (Okinawa, Nicoya, Sardinia, Ikaria), peer-reviewed resistant-starch & sarcopenia research, and centuries-old Ayurvedic & East-Asian wisdom passed down through generations.

Published as a courtesy to humanity This document is shared freely with the sole intention of helping people live longer, stronger, and healthier lives — without dependence on expensive supplements or processed foods.

Feel free to print, share, translate, or distribute. Health is the real wealth. Wishing you 100 active years! 🙏

[email protected] || +91-9999099538

Print Friendly, PDF & Email