Japan is renowned for having some of the world’s oldest and healthiest populations, particularly in the regions of Okinawa and Nara. Many residents in these areas live well into their 90s and even beyond, thanks to a combination of genetics and a deeply ingrained culture of healthy eating habits.
Michiko Tomioka, a nutritionist and longevity expert originally from Nara, emphasizes the impact of a plant-based diet on health and well-being. In her column for CNBC, she discusses her dietary approach and the habits that contribute to her own health and happiness. Tomioka advocates for the consumption of natural, nutrient-rich foods inspired by traditional Japanese practices, which help combat disease and maintain overall wellness.
One staple of the Japanese diet is matcha, a highly valued green tea celebrated not only for its rich flavor but also for its multitude of health benefits. High in vitamin C, various B vitamins, fiber, and protein, matcha is rich in polyphenols that possess anti-inflammatory and antioxidant properties. Many Japanese households start their day with a cup of matcha, prepared with the ceremonial Chado method, ensuring a daily intake of antioxidants.
Fermented foods like miso, natto, and nukazuke are also vital to the Japanese diet. These foods are packed with probiotics that aid digestion and nutrient absorption while reducing disease risk. Different regions of Japan produce unique varieties of miso and pickles, tailored to their specific climates and cultures. Key ingredients like soybeans, koji (fermented rice), and sea salt play an essential role in preparing these foods.
Seaweed, or kaiso in Japanese, is commonly featured in various dishes. Low in calories but high in fiber, it offers essential minerals and vitamins, including iodine, iron, potassium, magnesium, and vitamin B12. Seaweed is versatile in cooking; kombu is often used in miso soup, while wakame and hijiki make frequent appearances in salads. It’s also incorporated into vegan desserts.
In Japan, beans—particularly soybeans—serve as an accessible source of protein and fiber. Ingredients like edamame, kinako (soy flour), and unsweetened soy milk are staples in many kitchens. Adzuki beans, rich in polyphenols and B vitamins, are used in soups and traditional sweets, such as wagashi, made with bean paste and mochi rice, and without added sugars.
Tofu is another common food in Japan, valued for providing cholesterol-free protein. This versatile ingredient can be found in a range of dishes, including burgers, dumplings, stir-fries, soups, vegan curries, hummus, salad dressings, and even desserts. Tofu serves as a nutritious alternative to meat and other animal products, offering significant health benefits without saturated fats.
Shiitake mushrooms are fundamental in many Japanese recipes. These fungi are excellent sources of proteins and vitamins D and B, containing lentinan, a polysaccharide known to combat inflammation. Dried shiitake mushrooms are often used to make dashi, a soup base, and they can be incorporated into salads, dressings, and curries. It is common in Japan to buy organic shiitake and dry them in the sun for long-lasting use in cooking.
Ginger is another essential element in Japanese cuisine, widely acknowledged for its healing properties. It is known to strengthen the immune system and metabolism while effectively alleviating digestive issues and colds. In Japan, ginger is generously used in miso soup, dressings, sauces, marinades, and confections. Ginger tea, often made with dried goji berries, cinnamon, matcha, and kudzu, is favored for its health benefits throughout the year.
Finally, sesame seeds—especially toasted brown or black varieties—and tahini are critical components of Japanese cooking. Rich in B and E vitamins, as well as minerals like magnesium and calcium, sesame seeds also contain phytosterols that help manage cholesterol levels. They are commonly used in fried dishes, fried rice, and as an oil substitute in various preparations, maximizing their nutritional benefits.
Japan offers a rich variety of healthy foods and dietary practices that contribute to longevity, providing a window into how lifestyle choices can significantly impact overall health and well-being.
Image and News Source: https://www.infobae.com/salud/2024/07/23/una-nutricionista-japonesa-donde-viven-algunas-de-las-personas-mas-longevas-del-mundo-revelo-los-8-alimentos-que-consume-a-diario/
