Japanese citizen Nabi Tajima is the last surviving person from the 19th century. Born in 1900, she’s now 117 years and 100-plus days old, making her the oldest person in the entire world--and the oldest Asian person in history.
Japan's average life expectancy has topped the charts since 1986. And today, almost 1 out of every 2,000 people in Japan are over 100 years old--more than any other country in the world.
There’s no debating to it: Japan is a master of longevity.
Read on to learn how Japanese food can prevent heart disease, keep your brain sharp, and help you to live longer.
Eating well, 3 Times A Day
Japanese food or washoku is loved by people around the world—not just for its delicious flavor, but for its health benefits, too. Japanese people enjoy a balanced diet that's high in fiber, low in saturated fat and sugar, and full of nutrients. There’s even a Japanese phrase, hara-hachi-bun-me, that reminds you to “eat only until you’re 80% full." This food culture has protected Japan from high rates of obesity and many of the diseases that plague other developed nations today.
Let's take a closer look at why Japanese food is so good for the body.
Fish Cuisine for A Long History
Studies suggest that Japanese people eat an average of 80 grams of fish per day. Americans, on the other hand, only eat fish once or twice per week. Fish is low in fat and contains omega-3 fatty acids, vitamin D and B2, calcium, iron, magnesium, and potassium. These nutrients prevent heart disease, keep the brain healthy, and may even reduce the risk of mental illness.
A 2008 study from the University of Pittsburgh suggests that a diet full of fish may prevent Japanese people from getting clogged arteries as they age.
Soy Products; Miso Paste, Shoyu Sauce, Tofu and so on…
Another staple of Japanese cuisine is soy. The soy bean is full of protein, calcium, iron, and fiber.
Eating soy can promote heart health by lowering cholesterol and may also prevent breast cancer. Every day, Japanese people eat soy foods including tofu, natto, miso, and soy sauce.
Other great foods
Japanese people love to eat fermented foods, which are said to improve digestion. Popular foods include miso, soy sauce, pickled vegetables, fermented fish, and fermented soybeans called natto.
For drinks, many Japanese choose plain brewed tea over sugary options like juice and soda. Green tea is a source of antioxidants that can lower the risk of cancer. It may also prevent dementia and help the body burn fat.
Besides the ingredients themselves, food preparation can make or break a healthy diet.
Good preparation to Lead your Appetite
Overly cooked or processed foods can completely lose their nutrients before they get to your table.
But Japan’s tradition of eating raw food allows its citizens to get food in its most nutrient-rich form. Sushi and sashimi (raw fish) are popular options, but you can find more daring options like raw chicken or horsemeat, too.
Japan is a lover of soups like miso, soba, and ramen. Cooking in soups allows some of the nutrients to stay in the soup instead of being discarded. And most sauces and marinades use soy sauce, dashi and cooking sake over more fattening options like cream, butter, and cheese. The healthy choices continue during snack time, too.
Good snacks With Less Sugar
Japanese people consume sweet and salty snacks just like everyone else. But sweet foods in Japan are traditionally less sweet than in Western countries. In fact, Japanese people are estimated to eat only 22kg of sugar each year, compared to 71kg in America!
Choosing healthy options
Implementing any one of the healthy habits mentioned in this article can be a step towards improving your health. Which Japanese food do you like best?
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