In Nicoya they…
Eat a plant-based diet whose mainstays are corn tortillas, beans, and rice, all from locally-grown organic produce.
What we can do:
- Costa Rican cuisine is delicious, filling and nourishing and their dishes can make a welcome addition to any longevity diet. By finding good quality organic ingredients we can emulate some of their eating habits.
In Nicoya they…
Grow their own vegetables in the garden. Varieties include onions, garlic, green vegetables, bell peppers, yams, plantains, cabbage and tomatoes. They also use wild ginger, which has anti-inflammatory properties.
What we can do:
- Eat 6 or more servings of a variety of fresh, organic vegetables daily and use anti-inflammatory herbs and spices such as garlic and ginger to help protect against the inflammation which can lead to chronic diseases such as cancer and heart disease.
In Nicoya they…
Keep fruit trees in their gardens and eat plentiful amounts of fresh, ripe tropical fruits including papaya, mango, chico zapote, pineapples, oranges, bananas, and lemons. Maranon is a local red-colored orange with five times more vitamin C than normal oranges, and anona is a type of pear containing anti-cancer compounds. It is thought that the high fruit content of the Nicoyan diet is likely to be the reason behind the low stomach cancer rates.
What we can do:
- Eat 1-3 pieces of fresh fruit daily, preferably fresh, ripe, and organic.
In Nicoya they…
Soak their corn in water with ash and lime before turning it into a dough called nixtamale. The soaking process makes the corn more digestible and the lime infuses it with calcium and liberates amino acid, which greatly raises its nutrient value. Cooked maize has been found to lower cholesterol, and cooked corn and maize has a good antioxidant value.
What we can do:
- Make our own Nicoya-style nixtamalized corn dough for tortillas at home using corn and lime water. There are several websites devoted to the subject.
In Nicoya they…
Eat plentiful amounts of black beans and other beans on a daily basis.
What we can do:
- Include beans, preferably organic and soaked overnight (although tinned beans can be useful when time is short), as they are an excellent source of protein, B vitamins, and fiber.
In Nicoya they…
Keep their own free range chickens and eat meat including pork and beef just once a week or so.
What we can do:
- Choose good quality free range and organic meat and enjoy it in small to moderate quantities, for example as a weekly Sunday dinner, using leftovers to flavor vegetable and bean-based dishes during the week or adding small amounts of chicken to tortillas.
In Nicoya they…
Eat fried eggs regularly.
What we can do:
- Eggs are a valuable source of protein and eye-protective antioxidants, as well as omega 3 essential fatty acids when taken from free range grass-fed chickens. Poaching and boiling eggs preserves the nutrients better than frying them.
In Nicoya they…
Eat a type of milk curd called cuajada and cheese from their own organic livestock.
What we can do:
- Eat organic, traditionally-made dairy products in small amounts to flavor tortillas and salads.
In Nicoya they…
Drink water which is exceptionally high in calcium due to having permeated limestone (calcium carbonate) bedrock; it also contains magnesium which is required to get calcium into the bones. Nicoyans have excellent bone health as a result.
What we can do:
- Drink plenty of mineral water or water which has been filtered and alkalized with a home water purification system; make sure to get ample calcium from green vegetables, nuts, and beans and pulses – these also contain magnesium (unlike dairy products).
In Nicoya they…
Eat more in the day time and less in the evening.
What we can do:
- Eat a substantial breakfast, a good lunch, and a smaller dinner as this aids sleep and digestion, and helps prevent excess weight gain.
