Imagine uncovering the dietary secrets of someone who lived to see 117 years—a window into a past that stretched across three centuries. What did she eat? How did she live? In this exploration of longevity, we delve into the life of Emma Morano, whose simple yet unconventional diet highlights a fascinating link between our daily meals and our lifespan. But Emma’s story is just the beginning. 

Longevity Secrets of a Centenarian

Emma Morano, born on November 29, 1899, in Italy’s Piedmont region, holds the unique distinction of being the last living person born in the 1800s until her death at the age of 117. While not the oldest person ever, her impressive lifespan made her the oldest living person during her final years. Emma’s life, which spanned three centuries, two world wars, and over 90 Italian governments, offers fascinating insights into the potential secrets behind human longevity.

Combination of Genetics, Lifestyle, and an Unusual Diet

Emma attributed her extraordinary longevity partly to her genetic makeup—her mother lived to the age of 91, and several of her sisters reached their centenary. However, she also credited her unusual dietary habits, particularly her consumption of eggs, which became a staple of her diet following a diagnosis of anemia after World War I. 

Emma consumed three eggs daily—two raw in the morning and an omelet at noon—for over 90 years, a regimen recommended by her doctor. In her later years, she scaled back to two eggs a day, complemented by a few biscuits.

Interestingly, Emma’s diet was minimal in fruits and vegetables, which are typically recommended for a healthy lifestyle. Her longtime physician, Dr. Carlo Bava, noted that she rarely ate vegetables or fruit and instead focused on her egg-rich diet. This unconventional dietary choice, which eschewed common medical advice, seemingly played a role in her longevity.

Resilience Through Personal Hardships

Beyond her diet, Emma’s life was marked by resilience in the face of personal hardships. She endured an unhappy and abusive marriage, which she ended in 1938, a year after the tragic death of her infant son. Emma lived independently afterward, never remarrying and maintaining a strong, autonomous spirit. She told the New York Times, “I didn’t want to be dominated by anyone.” This fierce independence and the emotional strength to overcome personal adversities might have also contributed to her longevity.

Emma worked until she was 75 and lived alone for many years, only taking on a full-time carer in the last few years of her life. Despite her physical limitations in later years, she remained mentally alert, though she was bed-bound and had not left her apartment for 20 years prior to her death.

Celebrating Life and Independence

Even in her final years, Emma celebrated her birthdays with joy and a bit of humor, surrounded by family, caregivers, and well-wishers. Her birthdays were modest but meaningful, highlighted by greetings from Italy’s president and her favorite biscuits, which she enjoyed with milk.

Emma Morano’s story is not just a tale of genetic luck or a strict diet; it’s a testament to the complex interplay of genetics, personal choices, and psychological resilience. Her life encourages a deeper look into how our choices, no matter how unconventional, can impact our health and longevity.

What’s with Eggs?

Eggs have long been a staple in many diets around the world, celebrated for their versatility and nutritional value. For centenarian Emma Morano, eggs were not just part of her daily diet—they were a cornerstone of her longevity. Here’s a look at how the humble egg contributes to health and longevity, possibly playing a role in the impressive lifespan of one of the oldest people in recorded history.

While eggs do contain cholesterol and saturated fats, they also offer a range of beneficial nutrients. The American Heart Association suggests that one to two eggs per day can be part of a healthy diet. The key is balance and moderation, especially if you’re also consuming other sources of protein.

A Nutrient-Dense Food

Eggs are a powerhouse of nutrition. Each egg is packed with high-quality protein, essential vitamins, and minerals. An egg provides 6 grams of protein and includes a significant amount of vitamin A, vitamin E, vitamin B12, folate, and lutein. These nutrients are crucial for various bodily functions, including:

• Vision and Eye Health: Vitamin A and lutein help maintain healthy vision and reduce the risk of age-related macular degeneration.
• Nervous System Health: Vitamin B12 is vital for the health of nerve cells and the formation of blood cells.
• Antioxidant Protection: Vitamin E acts as an antioxidant, protecting cells from oxidative stress.
• Cell Growth and Development: Folate is essential for new cell creation and particularly important during pregnancy for fetal development.

Benefits of Eating Eggs Every Day

Eating eggs every day can contribute to overall health in multiple ways:

• Enhanced Satiety and Energy: The combination of protein and healthy fats in eggs helps keep you feeling full longer, stabilizing energy levels throughout the day. The yolk is rich in B vitamins such as B12, D, and choline, which aid in energy production and metabolic health.
• Improved Hair and Skin Health: B vitamins also play a role in maintaining healthy skin and hair. Regular consumption of eggs, which are rich in these vitamins, can help improve skin tone and strengthen hair and nails.
• Cognitive Benefits: Choline, found in eggs, is essential for the creation of neurotransmitters and cell membranes. A diet rich in choline can support brain health and cognitive function, reducing the risk of mental decline.
• Bone Health: Vitamin D in eggs aids in calcium absorption, essential for maintaining strong bones and preventing osteoporosis.
• Heart Health: Despite their cholesterol content, eggs also contain nutrients like folate, B vitamins, and potassium, which can support heart health. The relationship between egg consumption and blood cholesterol levels is complex, but moderate egg intake—one to two eggs per day—has been shown to have minimal impact on the cholesterol levels of healthy individuals and may even improve heart health.

Beyond their health benefits, eggs are incredibly affordable and have a long shelf life, making them a practical choice for many households. They can be cooked in numerous ways, fitting into meals from breakfast to dinner, which adds to their appeal as a dietary staple.

Emma Morano’s unusual diet of consuming three eggs daily, mostly raw, may raise eyebrows, but her longevity could speak to the potential benefits of incorporating eggs into your diet. While genetics and other lifestyle factors undoubtedly played a role in her remarkable lifespan, the nutritional benefits of eggs likely contributed to her health and vitality throughout the years.

More Longevity Secrets from People Who Lived to 100

The quest for longevity often brings us to the stories of centenarians who have not only lived to see a century but have surpassed it with vitality. From diverse corners of the globe, these remarkable individuals share their secrets, which range from dietary habits to lifestyle choices and attitudes toward life. Here’s a closer look at how some of the world’s oldest people managed to extend their lifespan while maintaining their health and happiness.

Violet Brown

Violet Brown, who lived to the age of 117 and passed away in 2017, attributed her longevity to her diet and deep faith. Residing in Jamaica, Violet enjoyed a diet rich in local foods such as fish, mutton, cow foot, sweet potatoes, and citrus fruits, while notably avoiding chicken and pork. In addition to her nutritional regimen, Violet’s vibrant personality and sense of humor also played a crucial role in her long life, showcasing the potential impact of a positive outlook and laughter on longevity.

Jeanne Calment

Jeanne Calment, the oldest recorded person in history who lived until the age of 122, led a life filled with activity and tranquility. Jeanne was known for her consumption of olive oil, which she used both in her diet and as a skin treatment, and her moderate consumption of port wine. Notably active, she took up fencing at 85 and continued to ride her bicycle until reaching 100. Jeanne often spoke about the importance of maintaining a serene mindset, suggesting that a stress-free life could significantly contribute to longevity.

Misao Okawa

Misao Okawa, a Japanese supercentenarian who lived until 117, emphasized the simplicity of her approach to longevity. Her diet included key staples like sushi, and she highlighted the importance of enjoying delicious food. Misao also stressed the significance of getting a good night’s sleep, underscoring the role of rest in maintaining health. Japan, known for its high number of centenarians, often attributes its residents’ longevity to such balanced, disciplined lifestyles.

Gertrude Weaver

Gertrude Weaver, who became the oldest living person in the United States at age 116, believed that kindness was her longevity secret. Living in Arkansas until her death in 2015, Gertrude practiced what she preached about treating others well and emphasized the importance of being nice. In addition to her positive interpersonal habits, she maintained a healthy lifestyle by avoiding alcohol and tobacco and ensuring she got plenty of sleep. Gertrude also benefited from the absence of chronic health conditions, which is exceedingly rare among people of her age.

These centenarians demonstrate that while genetics and medical care undoubtedly play roles in longevity, lifestyle choices, and personal habits are equally pivotal. Whether it’s through diet, exercise, or maintaining a positive and serene outlook on life, these individuals teach us that living a long and healthy life might also mean focusing on the joy of living itself.

My Personal RX on Longevity and Aging Well

Aging gracefully isn’t just about adding years to your life; it’s about adding life to your years. Adopting a holistic approach to longevity involves nurturing the body, mind, and spirit in ways that promote overall health and well-being. Here are some of my personalized tips for a comprehensive strategy to age well:

1. Nourish Your Body with Nutrient-Dense Foods: My Healthy Gut Cookbook offers a variety of recipes that focus on foods rich in antioxidants, fiber, and essential nutrients. These components are vital for combating oxidative stress and supporting cellular health, both key to aging well.
2. Support Gut Health for Systemic Well-being: A robust gut microbiome is fundamental for overall health, impacting everything from immune function to mental clarity. MindBiotic, rich in probiotics, prebiotics, and adaptogens, supports optimal gut health, which is essential for aging bodies to absorb nutrients effectively and manage inflammation.
3. Regular Physical Activity: Engage in both aerobic and strength-training exercises to maintain muscle mass, improve heart health, and increase flexibility. Incorporate physical activity into your daily routines, whether it’s through walking, gardening, or housecleaning, to keep your body active and agile.
4. Protect Bone Health with OsteoProtect: As we age, maintaining bone density and strength becomes crucial to prevent fractures and support mobility. OsteoProtect provides essential minerals and vitamins, such as calcium, magnesium, vitamin D, and vitamin K2, which are important for bone health and overall skeletal integrity.
5. Mental Health: Keep your brain active with puzzles, reading, learning new skills, or engaging in hobbies that challenge the intellect. Maintain strong social connections to decrease feelings of loneliness and stress and stimulate your mind through engaging conversations.
6. Emotional Well-being: Use techniques such as meditation, yoga, and deep-breathing exercises to manage and reduce stress. Regularly engage in activities that bring you happiness and fulfillment to stave off feelings of depression or isolation.
7. Spiritual Wellness: Find a sense of purpose in activities such as work, volunteer efforts, spirituality, or family connections. Practice gratitude by regularly reflecting on and appreciating the good things in your life, which can improve your mood and outlook.
8. Preventive Healthcare: Stay on top of health screenings and regular check-ups to catch and address potential health issues early. Pay attention to signs and symptoms and seek medical advice when something doesn’t feel right.
9. Engage Socially: Maintaining strong social connections has been shown to improve mental and emotional health and may contribute to longer life expectancy. Activities that foster social interaction, like joining clubs or volunteering, can be highly beneficial.
10. Quality Sleep: Establish a routine to help improve your sleep quality and ensure your sleeping environment is conducive to rest with minimal noise, comfortable temperatures, and little to no light.

Sources: 

1. BBC News. (2017, April 16). World’s oldest person, Emma Morano, dies at age of 117. https://www.bbc.com/news/world-europe-39610937 
2. Di Donato, V. (2016, November 29). Oldest living person credits longevity to raw eggs, independence. CNN Health. https://edition.cnn.com/2016/11/29/health/oldest-living-person-emma-morano/index.html 
3. 4 Protein Mistakes to Avoid. (n.d.). American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/4-protein-mistakes-to-avoid 
4. Rd, J. B. M. (2024, November 5). What happens to your body when you eat eggs every day. EatingWell. https://www.eatingwell.com/article/7960178/what-happens-to-your-body-when-you-eat-eggs-every-day/ 
5. Clinic, C. (2024, August 13). Is it safe to eat eggs every day? Cleveland Clinic. https://health.clevelandclinic.org/can-you-eat-eggs-every-day 
6. Lynch, K. (2014, March 5). Happy Birthday Misao Okawa! World’s oldest living person is 116 years old today. Guinness World Records. https://web.archive.org/web/20200609054723/https://www.guinnessworldrecords.com/news/2014/3/happy-birthday-misao-okawa!-world%E2%80%99s-oldest-living-person-is-116-years-old-today-55656/ 
7. Waxman, O. B. (2014, July 7). Meet the new oldest American. TIME. https://time.com/2963318/meet-the-oldest-american-gertrude-weaver-116/ 
8. Collins, L. (2020, February 10). Was Jeanne Calment the oldest person who ever lived—or a fraud? The New Yorker. https://www.newyorker.com/magazine/2020/02/17/was-jeanne-calment-the-oldest-person-who-ever-lived-or-a-fraud 
9. Blakeley, K. (2017, April 18). Jamaican woman who was a former slave is new oldest person. Mail Online. https://www.dailymail.co.uk/news/article-4419798/Jamaican-woman-former-slave-new-oldest-person.html