Fish, miso soup, seaweed, sweet potatoes and radishes are "golden" foods in the daily menu of Japanese people, helping them live long.
The Japanese have long been known for their longevity, and are considered one of the world's Blue Zones of Longevity. According to a report released by the Ministry of Health in 2022, Japan currently has 90,526 centenarians, five times higher than 20 years ago.
In addition to environmental and genetic factors, experts say the country’s traditional diet plays an important role. Asako Miyashita, a nutritionist currently working in the US, shares the following five types of food that Japanese people eat every day:
Fish
According to Asako, protein is an indispensable food group in daily meals and fish, especially salmon and tuna, is the food that Japanese people prioritize the most. Due to its coastal location, people in this country consume more fish than other countries in the region. They also often eat raw fish in sushi and sashimi, along with some pickled, fermented and smoked foods.
Not only is it a nutritious food source, omega-3 fatty acids in these fish are also very effective in reducing blood pressure, triglycerides, and inflammation in the body.
Miso soup
Traditional Japanese cuisine often includes fermented foods and miso soup is one of the most popular soups in the land of the rising sun.
Miso soup is made from fermented soy sauce and broth, with added tofu, seaweed, and some mushrooms or green onions. This dish is proven to be rich in vitamin B, vitamin K, calcium, iron, magnesium, zinc, and protein, which is very good for health.
A study published in 2020 found that people who regularly ate miso soup had a 10% lower risk of death than those who rarely ate these foods.
The probiotics in miso soup are especially good for the digestive system, reducing bloating, constipation or diarrhea. This dish also helps the body strengthen immunity, reduce blood fat, and improve cardiovascular health.
According to research by Japanese experts, regular use of miso soup can also help reduce the risk of liver and breast cancer by 50-54%.
A diet rich in fresh, plant-based foods helps many Japanese live long lives. Photo: Well Doing
Seaweed
Seaweed contains many important minerals such as iron, calcium, magnesium and folic acid, eating every day can increase fiber.
According to Asako, when the body is provided with enough fiber, people will reduce the risk of cardiovascular disease, stroke, high blood pressure and type 2 diabetes.
Additionally, seaweed is a rich source of fucoidan - an antioxidant with anti-inflammatory, anti-cancer and anti-aging properties - thereby reducing the risk of chronic diseases.
Sweet potato
The Japanese are very fond of purple sweet potatoes grown in Okinawa Prefecture. Sweet potatoes are prepared by baking, steaming, and boiling and are considered a favorite snack or dessert.
Purple sweet potatoes contain many healthy carbohydrates, providing energy. In addition, this food also contains anthocyanin, a natural antioxidant with anti-aging properties, helping the body stay healthy and young.
Studies have shown that eating purple sweet potatoes daily significantly improves blood sugar levels and reduces the risk of cardiovascular disease.
Radish
In oriental medicine, radish is known as a medicine that prevents colds and boosts immunity. Radish also contains a large amount of vitamin C, an antioxidant, helping the body fight off disease.
In addition to radishes, carrots, beets and parsley are also healthy foods that Asako recommends people use regularly.
Khanh An (According to CNBC )
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