Do you want to live long and stay healthy even in old age? The Japanese are among the longest-lived nations in the world? Their secret is not in miracle drinks or expensive supplements, but in simple but incredibly effective foods that they consume every day.
For many years, Japan has been synonymous with longevity and vitality, as its inhabitants have one of the longest life expectancies in the world.
While a combination of factors, from an active lifestyle to good social connections, is certainly beneficial for a long and healthy life, their diet is also key.
For thousands of years, the Japanese have been enjoying simple, a nutrient-dense foods, which significantly contribute to their health and longevity.
8 foods that are a regular on Japanese menus and contribute to longevity.
Matcha green tea
Matcha green tea, which the Japanese consume every day, is one of the secrets of their vitality. Green tea leaf powder contains an abundance of antioxidants, including polyphenols, which have anti-inflammatory properties. In addition, matcha provides vitamins C and B, fiber and protein. Regular consumption of this tea promotes cell health, as antioxidants protect the body from free radicals and other harmful substances.
Matcha tea. Photo: PixabyFermented foods
Fermented foods are extremely popular in Japanese cuisine. Among them are miso, fermented soybean paste, natto, which is made from fermented soybeans, fermented vegetables from rice bran. These foods are rich in probiotics that support healthy digestion and aid in nutrient absorption. In Slovenia, we have similar fermented foods, such as sauerkraut, pickles and yogurt, which are also beneficial for digestion and general health.
Seaweed
Seaweed, called “kaiso” in Japan, is often included in their meals. These foods are extremely nutritious and low in calories. Seaweed is a rich source of fiber, vitamins and minerals such as iodine, iron, potassium, magnesium and vitamin B12. The omega-3 fatty acids they contain are beneficial for cardiovascular health.
Legumes
Legumes such as soybeans, beans, lentils and chickpeas are staples in the Japanese diet. They are rich in vegetable protein, fiber, vitamins and minerals. Legumes are an excellent alternative to meat and provide a long-lasting feeling of satiety, which makes them a popular food in our country as well.
Tofu
Tofu, which is made from soybeans, is an extremely popular ingredient in Japanese cuisine. Tofu is an excellent source of protein and contains no cholesterol. Tofu is very versatile and can be used in a variety of dishes.
Tofu. Photo: PixabySesame
Sesame seeds are popular in Japanese cuisine for their medicinal properties. The Japanese often use ground sesame seeds instead of oil when preparing stir-fried dishes. They are rich in vitamins B and E, protein, fiber and minerals such as magnesium and calcium. Phytosterols in sesame help regulate blood cholesterol levels.
Shiitake mushrooms
They are an indispensable ingredient in many Japanese dishes. These mushrooms are rich in protein, vitamins D and B, and contain the polysaccharide lentinan, which helps fight inflammation. Shiitake mushrooms are also an excellent source of natural nutrients that support the functioning of the immune system.
Ginger
In recent years, ginger has been recognized as a superfood all over the world, not just in Japan. This root is extremely useful for improving the immune system and stimulating the metabolism. In addition, ginger adds a special flavor to dishes and helps keep food fresh.
So, now you know the secret to longevity in Japan.
