In Japan, longevity is not a myth. According to the Japanese Ministry of Health, more than 95,000 people aged 100 or over were living there in 2024. Researchers attribute this exceptional life expectancy to several factors: good access to care, strong social ties… but also a diet that protects the body over the years.
It is in this context that Japanese nutritionist Asako Miyashita became interested in Japanese foods. Growing up in Tokyo, she explains that she learned very early to consider food as a “pillar” of health. Here are the five foods she eats regularly to age better.
The five Japanese foods that promote longevity
First essential food: satsuma purple sweet potato imo, particularly popular on the island of Okinawa. It is rich in anthocyanins, antioxidant pigments responsible for its purple color. However, according to researchers, these compounds could help slow down cellular aging by helping cells to better resist oxidative stress. Orange sweet potato also remains an excellent alternative thanks to its richness in vitamin A, beta-carotene and group B vitamins.
The other key ingredient in his daily life? Miso soup, prepared from fermented soybean paste. Naturally rich in good bacteria, it contributes to the balance of the intestinal microbiota. A large Japanese study, published in the journal BMJ, even associated regular consumption of fermented soy with a reduction of approximately 11% in the risk of premature death in women and 10% in men.
The white daikon radish should also be favored. It provides polyphenols, notably ferulic acid and quercetin, studied for their anti-inflammatory properties and their role in supporting the immune system. Other analyzes also show that 100 grams of daikon covers our daily vitamin C needs.
The expert also regularly adds seaweed to her meals, including wakame and kombu. They provide vitamin E, calcium, folate, magnesium as well as numerous fibers, nutrients associated with better cardiovascular health.
Finally, oily fish plays a central role in your diet. Salmon, mackerel or tuna are rich in omega-3, fatty acids that help regulate blood pressure, limit inflammation and preserve brain function. The nutritionist explains to eat a little every day.
From Okinawa to the “blue zones”, the same habits return
These recommendations echo the observations of Dan Buettner, specialist in “blue zones”, these regions of the world where inhabitants live particularly long.
He summarizes: “The way we eat plays a major role in our ability to live a long and healthy life.”Conversely, he emphasizes that we find practically no
“ultra-processed foods, salty meats, sugar, dishes prepared with poor quality ingredients or XXL portions.”
How can you take inspiration from this diet on a daily basis?
No need to change your diet overnight. Starting by adding a bowl of miso soup, adding some seaweed to your meals or eating fatty fish once or twice a week already constitutes a good basis.
However, some precautions remain necessary: miso is naturally rich in salt, seaweed provides a lot of iodine and it is preferable to vary the species of fish consumed in order to benefit from their benefits while limiting exposure to certain contaminants.