5 foods that help Japanese people live long lives.

Fish, miso soup, seaweed, sweet potatoes, and radishes are "golden" foods in the daily diet of Japanese people, contributing to their longevity.

The Japanese have long been known for their high life expectancy, considered the "Longevity Blue Zone" of the world. According to a 2022 report published by the Ministry of Health , Japan currently has 90,526 centenarians, five times more than 20 years prior.

Besides environmental factors and genetics, experts believe that the country's traditional diet plays a significant role. Asako Miyashita, a nutritionist currently working in the US, shares five types of food that Japanese people eat daily, 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 else. Due to its coastal location, the people of Japan consume more fish than other countries in the region. They also frequently eat raw fish in sushi and sashimi, along with some pickled, fermented, and smoked foods.

Not only are these fish a rich source of nutrients, but the omega-3 fatty acids they contain are also very effective in lowering 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 beloved soups among the people of the Land of the Rising Sun.

Miso soup is made from fermented soybean paste and broth, with added soft tofu, seaweed, and various mushrooms or green onions. This dish is proven to be rich in vitamin B, vitamin K, calcium, iron, magnesium, zinc, and protein, making it very good for health.

A study published in 2020 showed that people who regularly eat miso soup have a 10% lower risk of death compared to those who rarely eat these foods.

The beneficial bacteria in miso soup are especially good for the digestive system, reducing bloating, constipation, or diarrhea. It also helps boost immunity, lower blood cholesterol, and improve cardiovascular health.

According to research by Japanese experts, regular consumption 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 contributes to the longevity of many Japanese people. Photo: Well Doing — A diet rich in fresh, plant-based foods contributes to the longevity of many Japanese people. Photo: *Well Doing*

Seaweed

Seaweed contains many important minerals such as iron, calcium, magnesium, and folic acid; eating it daily can increase fiber intake.

According to Asako, when the body receives enough fiber, people reduce their risk of cardiovascular disease, 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

Japanese people are very fond of purple sweet potatoes grown in Okinawa Prefecture. Sweet potatoes are prepared by baking, steaming, or boiling and are considered a favorite snack or dessert.

Purple sweet potatoes are rich in healthy carbohydrates, providing energy. Additionally, they contain anthocyanins, natural antioxidants with anti-aging properties that help keep the body healthy and youthful.

Studies have shown that eating purple sweet potatoes daily significantly improves blood sugar levels and reduces the risk of cardiovascular disease.

Radish

In traditional Chinese medicine, radishes are known as a remedy for preventing colds and boosting immunity. Radishes also contain a large amount of vitamin C, an antioxidant that helps the body fight off disease.

Besides radishes, carrots, beets, and parsley are also beneficial foods that Asako recommends people consume regularly.

Khanh An (According to CNBC )

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