In Japan, centenarians are not an exception but a real norm. In some regions like Okinawa, longevity is such that they are nicknamed blue zones. Michiko Tomioka, certified nutritionist born in Japan, reveals in an article published by CNBC the 8 foods she consumes daily. “These are simple ingredients, which I saw in the kitchen of my mother, my grandmother, and which I keep today in mine“, she says. According to her, they play a key role in the health of the Japanese and their extraordinary life expectancy.
Matcha
Every morning, Michiko Tomioka starts her day with a cup of matcha tea. This powdered green tea, symbol of Japanese culture, is full of antioxidants. It also contains fiber, protein, vitamin C, B vitamins and polyphenols. “It’s my well-being routine, it brings me concentration and gentle energy“, she confides. Matcha is also known for its beneficial effects on circulation and memory.
Fermented foods
Miso, natto and nukazuke vegetables are omnipresent in Japanese cuisine. All three come from fermentation and provide a great wealth of probiotics. “Fermented foods are rich in probiotics, they aid digestion and boost immunity“, explains the nutritionist. Miso is a fermented soybean paste often used in soup. Natto, for its part, is a food made from fermented soybeans with a strong smell. Nukazuke vegetables are fermented in rice bran.
Algae, treasure of the sea
Under the name kaiso, Japanese seaweed is available in many dishes: soups, salads, snacks. Low in calories but rich in fiber, they are also an excellent source of iodine, iron, magnesium, potassium, vitamin B12 and omega-3. “They are essential to balance my meals, I even use them as a snack“, explains Michiko.
Azuki beans
These small red beans are very present in Japanese cuisine, especially in soups and desserts. They are rich in plant proteins, fiber, potassium, polyphenols and B vitamins.”They help prevent inflammation and are delicious with matcha tea“, specifies the nutritionist. She eats them regularly, even sweetened, as is the Japanese tradition.
Tofu
An essential source of plant-based proteins in Japan, tofu is consumed daily in multiple forms: soup, curry, fried foods or even hummus. “It contains as much protein as meat, but without the cholesterol“, emphasizes Michiko Tomioka. This soy-based product is also rich in calcium, iron and amino acids.
Sesame seeds
Sesame seeds, black or brown, are omnipresent in Japanese recipes. They can be added whole, roasted or ground. “They give taste and texture, I can’t cook without“, assures the nutritionist. They are very rich in magnesium, calcium, proteins, fibers, and contain vitamins E and B.
Shiitake mushrooms
Shiitake are widely used in Japanese cuisine for their aromas and benefits. This mushroom contains vitamin D, protein and an active compound called lentinan. “Lentinan is a polysaccharide that may help fight inflammation“, explains Michiko. It is often integrated into soups, broths or stir-fried dishes.
Ginger
Last must-have on the list: ginger. It is present in almost all Japanese cuisines and goes with a wide variety of dishes. “I use it in miso soup, sauces, salad dressings or marinadess”, explains the nutritionist. It has many virtues: it stimulates the immune system, facilitates digestion and helps regulate metabolism.