I grew up in Japan. In Japan, we are taught from an early age to think of food as medicine. My grandmother says she is 92 years old and that she lived a long life because she ate the right food.
Japan has the longest life expectancy in the world. 90,526 centenarians, or over 100 years old. That’s more than five times what he was 20 years ago, according to 2022 stats. Report from Ministry of Health, Labor and Welfare.
and a remote island in Japan Okinawa Centenarians and older are said to have the highest concentration in the world.
As a nutritionist following the traditional Japanese diet, here are 5 foods my family and I eat every day to stay healthy and live longer.
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There are many dishes that use fermented foods in the Japanese diet, but miso soup is popular. Miso is a paste made from fermented soybeans and grains.
Probiotics, live bacteria, or yeast in fermented foods can improve gut health and boost the immune system.
a study Men and women who ate the most fermented soybeans (such as miso, tofu, and tempeh) were 10% less likely to die prematurely from any cause than those who ate the least of these foods.
Root vegetables are popular in Japanese cuisine and offer many unique health benefits.
The radish Helps prevent colds and boost the immune system. Contained in 1 daikon radish 124% of Recommended Daily Value intake of vitamin C.
Other healthy root vegetables (which may be easier to find in US grocery stores) include carrots, beets, parsnips, and turnips.
Seaweed is rich in important minerals such as iron, calcium, folic acid and magnesium.
Eating it daily helps add fiber to my diet. Heart disease, stroke, high blood pressure and type 2 diabetes.
Seaweed also contains antioxidants such as fucoxanthin and fucoidan, both of which have anti-inflammatory properties. anti aging and anticancer properties.
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I always include protein in my daily diet, especially fatty fish like salmon and tuna. lower blood pressure, Lowers triglycerides and relieves inflammation.
In Japan, we often say “itadakimasu” before eating to show our gratitude to animals and farmers. We believe that this mindful eating practice contributes to our health and quality of life.
Asako Miyashita, MS, RDN, CDN, is a board-certified dietitian and nutritionist with 20 years of experience in longevity research. Born and raised in Tokyo, Japan, she brings her Western and Eastern perspectives to her work, helping her clients improve their health. She has been a visiting lecturer at several universities and organizations including: American Japanese Medical AssociationFollow her on Instagram @miasako.
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