Okinawa, a small island in the south of Japan, is the subject of all attention. This “blue zone”, one of the five regions of the world where we live the longest in good health, intrigues researchers and nutritionists. One of the pillars of this longevity? A simple, colorful power supply, rich in nutrients and fermented products.
A Japanese nutritionist, Yukari Hino, regularly shares the foods she consumes daily to preserve her health and vitality. Here are the stars.
Matcha: antioxidant green gold
Very popular in traditional ceremonies, matcha is a green tea powder with exceptional properties. Rich in catechins (notably EGCG), it is recognized for its antioxidant power, capable of fighting cellular aging, oxidative stress and certain cardiovascular risk factors.
According to a study published in Nutrients (2020), regular consumption of green tea is associated with a reduction in the risk of heart and metabolic diseases. Bonus: its L-Theanine content promotes a calm vigilance state, ideal for reducing stress without drowsiness.
Miso: the ferment that protects the microbiota
Coming from the fermentation of soybeans (sometimes mixed with rice or barley), miso is a salt paste widely used in the eponymous soup. It is full of beneficial probiotics for intestinal flora and the immune system.
According to a study of the National Cancer Center Japanese, women regularly consuming miso present a reduced risk of breast cancer. Thanks to its isoflavones (soy phytoestrogens), it could also play a role in the prevention of osteoporosis and menopause disorders.
Algae: iodine concentrates, fibers and minerals
Nori, Wakame, Kombu … These seaweed are an integral part of the Japanese diet. Poor in calories but rich in iodine (essential to the thyroid), they also offer a good intake of soluble fibers, helping with satiety and digestion.
THE Journal of Applied Phycology reports that some algae, such as Wakame, can help regulate cholesterol levels and blood sugar. They are also rich in fucoxanthine, an antioxidant with anti-inflammatory properties.
Goya (or bitter cucumber): the vegetable of the centenarians of Okinawa
This green vegetable with bumpy zucchini is very popular in Okinawa. Despite its bitter taste, it is recognized for its antioxidant and antidiabetic properties. It contains charrantine, a compound that could help regulate blood sugar.
According to studies on Okinawa populations, Goya is one of the foods most consumed by centenarians, often jumped with tofu in a dish called Goya Champuru.
Tofu: the soft and digestible protein
Plant source of protein, tofu is rich in essential amino acids, iron and calcium. It is not very caloric and easily assimilated, which makes it an excellent alternative to animal proteins.
Research shows that people regularly consuming tofu have better lipid profile (less LDL cholesterol), and potentially reduced cardiovascular risk.
Edamame: Young health shoots
These are immature soy beans, generally served as an aperitif in Japan. Very rich in vegetable proteins, fibers, iron, magnesium and antioxidants, they help control blood sugar and support cardiovascular health.
They are also a good source of folate, important for the proper functioning of the nervous system.
Black sesame: a concentrate of calcium and good fats
This little black grain is a nutritional bomb. Rich in calcium, iron, vitamin E and unsaturated fatty acids, it is excellent for bones, skin, hair and cardiovascular health.
According to a study published in the Journal of Nutrition and Metabolismblack sesame could also help regulate blood pressure.
Daikon: Detox white radish
Widely used in Japanese cuisine, daikon is a giant radish often served raw, marinated or grated. Rich in digestive enzymes (like myrosinase), it facilitates the digestion of fats and stimulates the liver. It is also very hydrating and not very caloric.
Preventive food, not restrictive
What strikes in Japanese food is its diversity, its simplicity and its balance. Little transformed, very vegetable, it relies on the quality of the products, the moderation of the portions, and the attention paid to digestion and satiety. It perfectly illustrates the concept of “preventive food”, much more than a simple diet.
Incorporating some of these Japanese superfoods into our diet can be a tasty way to take care of your health. It is not a question of adopting a strict diet, but of being inspired by their virtues to eat better on a daily basis. And why not, live a little longer … and in better shape.