Dear Health Conscious Reader,
The other day I was walking through the cemetery in Portland, Jamaica, when I noticed something interesting. We were there because the grandmother of my friend, A.D., had passed away. But I couldn’t help notice the grave markers. Everyone had lived into their 80s or 90s.
| One of my favorite meals in Long Bay is Jamaican Callaloo and Cod Fish. Here’s the recipe. It serves four: Ingredients: 1/2 lb Saltfish (dried, salted codfish) 1/2 lb fresh, shredded callaloo leaves 1 medium onion 1/2 tsp black pepper 3 tbsp of butter 1/2 Scotch bonnet pepper 1 sweet pepper 1 chopped tomato 1 sprig fresh thyme or 1 tsp dried thyme Optional ingredients: 2 cloves of garlic 4 Scallion (or spring onions) 6 Slices of bacon Instructions: Cover the saltfish in cold water. Let soak overnight (minimum 8 hours) changing the water several times (this removes most of the salt. Bring a pan of cold water to the boil and gently simmer the fish for 20 minutes (until the fish is tender). Wash the Callaloo in a pot of water and drain thoroughly. Remove the fish from water and allow to cool. Remove all of bones and skin then flake the flesh of the fish. Melt the butter in a frying pan and add the onion, black pepper, sweet pepper, Scotch bonnet and thyme. Fry for about 5 minutes. Add the callaloo and half a cup of water, cover and steam for 15 minutes. Add the tomatoes and flaked fish and steam for another 10 minutes. Enjoy! |
When I began asking locals about this, they said it was very common. Had I stumbled upon an undiscovered “blue zone” – a region of the world where people live long, healthy lives?
I don’t know why people around Long Bay, in the area of eastern Jamaica live so long, but I think it might be because they eat freshly caught fish for breakfast, lunch, and dinner. Omega-3 rich mackerel, tuna, snapper, cod, dolphin, shrimp, and Caribbean lobster are common staples.
Omega-3 fatty acids reduce inflammation and plaque build-up in your arteries, both of which are primary causes for chronic disease. Plus, all the fish is wild caught – not farm-raised fish. Farm-raised is loaded with inflammatory arachidonic acid.
On top of that, the folks in Long Bay eat a variety of fruits and vegetables with natural anti-inflammatory properties. Check these out:
Ackee – A fruit that is rich in omega-3s, vitamin A, zinc, and protein, ackee is a breakfast staple commonly served with saltfish. But you need to prepare ackee properly. If it isn’t cooked, it can cause vomiting and even death.
Calalloo – Similar in appearance to spinach or kale, you’ll find this green, leafy vegetable in many Jamaican dishes. It has four times the calcium, twice the iron and more than twice the vitamin A found in broccoli and spinach.
Scotch bonnet peppers – One of the hottest peppers in the world, these spicy firecrackers are loaded with capsaicin, which helps prevent inflammation, arthritis, psoriasis and diabetic neuropathy.
Of course, you may not be able to get these Jamaican specialty foods where you live. But you can create your own blue zone by choosing these anti-inflammatory fruits and veggies:
| Fruits | Vegetables |
|
Guava |
Spinach |
|
Strawberries |
Greens, including kale, collards, turnip and mustard greens |
|
Cantaloupe |
Sweet potato |
|
Lemon, lime |
Carrots |
|
Rhubarb |
Garlic |
|
Raspberries |
Onions, including scallions and leeks |
|
Pink grapefruit |
Chili peppers |
Look for organic, locally grown fruits and veggies. For fish, make sure it’s wild caught. And if you aren’t blessed with the seafood-rich diet of Jamaica – or if you don’t like the taste of fish – you can still get the health benefits with my special formulation of Omeganol.
Loaded with Pacific fish oil from anchovies and sardines, you’ll get omega-3 benefits without the fishy taste.
To Your Good Health,
Al Sears, MD