7 Healthy Japanese Foods to Add to Your Diet
A traditional Japanese dinner is very healthy.
Japanese food is famous for its health benefits. The Japanese have the second-highest life expectancy in the world, and they attribute their good health to their diets. Researchers are still trying to figure out why Japanese food is so healthy, but there’s no doubt that it’s a good diet. Here are some of the top foods that contribute to Japanese health:
Fish
Fish is a good source of high-quality protein, which helps build and preserve muscle mass. Plus, fatty fish, like wild-caught salmon, contain long-chain omega-3 fatty acids, a type of fat that supports heart and brain health.
Some studies
find omega-3s reduce inflammation, a driving force behind many health problems,
including cardiovascular disease. Long-chain omega 3s include
eicosapentaenoic acid (EPA) and docosahexaenoic
acid (DHA). These fatty acids are found in cold-water fish like
salmon, mackerel, or tuna—but not shellfish such as clams and mussels.
However, there are some problems with eating too much fish. For one, fish is typically high in mercury and other metals, which can be harmful to your health. Avoid farmed fish, as they eat unnatural diets of corn or soybeans that may affect their nutrient content.
Natto
Natto
is a traditional Japanese food made from fermented soybeans. Natto has a sticky
texture like cheese or yogurt, and it has an odor that can be off-putting for
some people. Yet the Japanese love it and eat it frequently.
Natto, a traditional Japanese food made from fermented soybeans,
is high in protein and vitamin K2.
What makes natto such a nutritional powerhouse? It’s high in protein, but also vitamin K2, a vitamin important for bone health.
Studies suggest vitamin K2 may
also be beneficial for cardiovascular health. It activates osteocalcin, a
hormone that directs calcium to the bones and away from the inner walls of
arteries where it could contribute to cardiovascular disease.
Many people who eat natto say the smell and flavor grow on them after they’ve eaten it regularly for a while, but others find themselves unable to stomach even small amounts of this unusual dish. If you’re planning on trying natto at home, give it a chance! Some people dislike it at first but develop an affinity for it after eating it several times. It’s an acquired taste!
Edamame
Edamame
are a traditional Japanese snack of boiled, salted soybeans. The soybeans are
picked when they are still green and soft, and then boiled or steamed to a
consistency that is slightly crunchy on the outside and tender on the inside.
You can eat edamame as an appetizer or snack, or as part of a main meal.
Why
would you want to? They’re high in fiber, protein, vitamins, and minerals.
Edamame contain more than 20 essential amino acids, which are
the building blocks of protein and is a complete source of protein. If you’re
trying to lose weight or improve your diet, add edamame to your menu because
it’s low in calories and fat but still contains plenty of protein for muscle
development. You can find edamame at most grocery stores in the frozen food
section.
Miso Soup
It’s a delicious way to get your daily dose of vegetables as it can contain several types of vegetables in each serving.
If you’re looking for healthy Japanese food, then miso soup can be an excellent choice because it’s nutritious and high in protein.
Plus, miso
paste has over 20 different nutrients including vitamins A, B1 (thiamine), B2
(riboflavin), B3 (niacin), B5 (pantothenic acid), and vitamin E, as well as
minerals such as calcium, iron, magnesium, manganese, phosphorus, and
potassium.
Pickled Ginger
Another
food the Japanese enjoy is pickled ginger, a traditional Japanese food made by
preserving ginger in vinegar and salt. You may have had pickled ginger at a
sushi restaurant with your favorite sushi or sashimi, but you can also eat it
as a side dish or snack. You can find pickled ginger at any Japanese market, or
you can make your own at home by preserving ginger in vinegar and salt.
Why
is it healthy? Ginger has anti-inflammatory effects and may help you recover
faster after a workout. One study found that 2 grams of ginger improved the
symptoms of delayed onset muscle soreness (DOMS), the soreness you feel after a
workout your body isn’t accustomed to. Ginger is also effective for relieving
nausea.
Daikon Radish
The Japanese eat daikon radish raw or cooked and you can pickle it, grate it into salads, or add it to soups, stews, stir-fries, and other dishes.
Another idea is to slice them into thin rounds or julienne them
to add to salads and cold noodle dishes. You’ll discover this Asian offering
offers lots of versatility.
Seaweed
It
also contains vitamins A and C, magnesium, iron, magnesium, potassium, and
calcium. Plus, they’re rich in fiber and contain omega-3s.
There
are many kinds of seaweed, and they all have different flavors and textures.
Some are crunchy, and some are soft. Some taste like vegetables, and others
taste like seafood. Why not explore a variety of sea vegetables and seaweed?
A
seaweed salad is a tasty way to get your daily dose of greens and vitamins.
Seaweed salads are particularly popular in Japan, where they’re served with all
sorts of toppings, from boiled eggs and smoked salmon to tofu and seaweed.
Conclusion
These
are just some foods that make up a healthy Japanese diet. The Japanese eat a
diet rich in omega-3s, phytochemicals with antioxidant activity, and other
vitamins and minerals. Plus, they eat less processed foods. Many traditional
Japanese dishes center around vegetables, so keep that in mind when you plan
your meals.
References:
“Daikon
Radish: Types, Nutrition, Benefits, and Uses – Healthline.” 07 Oct. 2019,
healthline.com/nutrition/daikon-radish.
Hoseinzadeh
K, Daryanoosh F, Baghdasar PJ, Alizadeh H. Acute effects of ginger extract on
biochemical and functional symptoms of delayed onset muscle soreness. Med J
Islam Repub Iran. 2015 Sep 12;29:261. PMID: 26793652; PMCID: PMC4715415.
“Nutritional
Values For Common Foods And Products.” nutritionvalue.org/.