Have you ever wondered why the Japanese live so long? It's not just genetics. What they eat also plays a role. Here are eight healthy foods typical of Japanese cuisine that contribute to longevity. The good news is: they're easy to find.
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8 products of the Japanese “longevity diet”
The Japanese lifestyle is considered one of the healthiest in the world. And not only because Okinawa is known as the “island of longevity” and belongs to the so-called “blue zones” of the planet. The eating habits of the Japanese have long become a reference point for longevity experts.
One of them, Dr. Vicente Mera, visited Japan to study how local traditions affect longevity and help maintain a healthy weight. “They are slim and live longer. The Japanese usually eat in a way that leaves them a little hungry, especially if they don't plan to burn a lot of calories,” the expert notes. This is the principle of hara hachi bu – the conscious practice of stopping eating when you are about 80% full.
But it's not just about eating habits. Japanese cuisine is rich in foods whose health benefits are actively promoted by nutritionists. Most of them are available online or in supermarkets.
8 Japanese foods that help you live longer
1. Natto
Fermented soybeans are a traditional Japanese dish often served with white rice. Natto has a positive effect on the intestinal microflora and the immune system.
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2. Green tea
The Japanese drink it throughout the day — and for good reason. Green tea is rich in antioxidants, supports heart and brain health, stimulates kidney function, and improves metabolism.
3. Edamame
These young soybeans are a great source of plant-based protein. According to nutritionists, they help stabilize blood sugar levels, provide a longer feeling of fullness, and support mental health. Edamame can be added to salads or served as a snack – best steamed and sprinkled with salt and sesame seeds.
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4. Adzuki beans
They are sold both ready-made and dried. Adzuki beans are rich in molybdenum, which supports liver function, and are also high in fiber, phosphorus, and phytoestrogens, which are beneficial for women's health. Nutritionists recommend adding them to salads.
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5. Miso
Made from fermented soybeans, sea salt, and koji mushrooms, miso soup is a true superfood. It’s high in protein, has probiotic properties, improves digestion, and, according to experts, has a positive effect on aging processes, including skin condition and cognitive function. In Japan, miso soup is often eaten for breakfast, but the paste can also be used for marinades or broths.
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6. Tofu
A plant-based product made from soybeans, rich in protein, fiber, and slow carbohydrates. Tofu contains all the essential amino acids, calcium, and tryptophan, and is also good for the skin thanks to tyrosine. It is added to salads or combined with avocado, spinach, eggs, sweet potatoes, and sesame seeds.
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7. Wakame
This seaweed is rich in calcium, iron, manganese, and potassium, is low in calories, and is often used in salads and poke. It can also be added to omelets or soups.
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8. Rice noodles
Popular in Japanese cuisine (though originating in China), rice noodles are a good alternative to wheat pasta, as they are gluten-free and less inflammatory. They can be cooked in woks with vegetables or added to soups.
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Based on material from: Vogue.it