5 foods that help Japanese people live long

Fish, miso soup, seaweed, sweet potatoes and radishes are the "golden" foods in the daily menu of the Japanese, helping them to live a long life.

The Japanese have long been known for their longevity, considered the world's Longevity Green Zone. According to a report released by the Ministry of Health in 2022, Japan now has 90,526 people living over the age of 100, five times higher than 20 years ago.

In addition to environmental factors and genetics, experts say the country's traditional diet plays an important role. Asako Miyashita, a nutritionist, now working in the US, shares 5 types of foods that Japanese people eat every day, as follows:

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 above all. With its location adjacent to the sea, the people of this country consume more fish than other countries in the region. They also regularly eat raw fish in sushi and sashimi dishes, along with some pickled, fermented and smoked foods.

Not only being a rich source of nutrients, the omega-3 fatty acids in these fish are also very effective in reducing blood pressure, triglycerides as well as inflammation in the body.

Miso soup

Traditional Japanese food often includes fermented foods, and miso soup is one of the most popular soups in Japan.

Miso soup is made from fermented soy sauce and broth, adding young tofu, seaweed, and some mushrooms or green onions. This dish is proven to be rich in vitamin B, vitamin K, calcium, iron, magnesium, zinc, protein, 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 beneficial bacteria in miso soup are especially good for the digestive system, reducing bloating, constipation or diarrhea. This is also a dish that helps the body to strengthen the immune system, reduce blood fat, and promote heart health.

According to research by Japanese experts, regular use of miso soup can also reduce the risk of liver and breast cancer by 50-54%.

A plant-based and fresh diet 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 diseases, stroke, high blood pressure and type 2 diabetes.

In addition, 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 love purple sweet potatoes grown in Okinawa Prefecture. Sweet potatoes are baked, steamed, boiled, and served as a favorite snack or dessert.

Purple sweet potatoes are packed with healthy carbohydrates that provide energy. In addition, in this food, there are anthocyanins, natural antioxidants with anti-aging properties, helping the body stay healthy and young for a long time.

Studies have shown that daily consumption of purple sweet potatoes 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. Radishes also contain a large amount of vitamin C, an antioxidant that helps the body repel diseases.

In addition to radish, carrots, beets or parsley are also useful foods for health, which Asako suggested people should use regularly.