Japanese People

Foods That Japanese People Eat Regularly to Live Long

When it comes to the longest-living and elderly people who are still leading active lives, Japan is the name that comes to mind. Recently, in an article, Japanese nutritionist Asako Miyashita revealed the mantra for this long life.

A long life is everyone’s desire. And we all over the world try to make that life active and healthy. And in this respect, Japan is far ahead of other countries. Recently, in a CNBC report, Japanese nutritionist Asako Miyashita shared the mantra for a long life. She believes that it is mainly related to eating habits. In this context, she gave the example of her grandmother, who is in her nineties.

Miyashita says that in Japan, food is considered like medicine to keep the body healthy. And that is why the world’s longest-living population lives in this country. Currently, there are about 100,000 centenarians living there. Let’s take a look at the foods that these healthy and long-living people of this country have been eating regularly throughout their lives.

Sweet Potato

Known as Imo in Japanese, this sweet potato is a popular snack or dessert here. As it contains complex carbohydrates, you don’t feel hungry for a long time after eating it. Again, sweet potato reduces the effect of fever due to the presence of anthocyanin group antioxidants. Research has also shown that sweet potatoes can reduce the risk of diabetes and heart disease.

Fermented Foods

Fermented or pickled food is very popular in Japan. Among them, miso is one of the daily ingredients of Japanese food. Miso is made by fermenting soybeans and other grains. Fermented soybean natto is also very popular here. Probiotics, live cultured bacteria and yeast in fermented foods keep the digestive system healthy and make the immune system strong. A reliable study says that people who regularly eat such fermented foods have a 10% lower risk of premature death.


Daikon radish, which is shaped like a dumbbell, is very popular in Japan. This radish keeps away colds and increases immunity. Eating one of these radishes fulfills 124% of the daily requirement of vitamin C.


We all know about seaweed or seaweed thanks to popular Japanese dishes like sushi and ramen. This food is packed with iron, calcium, folate and magnesium. The Japanese diet must include this seaweed used in various ways. Again, it contains a sufficient amount of dietary fiber, which controls heart disease, stroke, high blood pressure and diabetes. The antioxidants of the fucoxanthin and fucoidan family present in it can be anti-inflammatory and work against cancer.


Fish is the main source of protein in Japan. Fish like salmon and tuna are eaten raw there in sashimi and sushi. Other fish are also on the daily menu. The omega-3 fat in this fish lowers blood pressure, lowers blood triglycerides, and reduces inflammation.

Nutritionist Asako Miyashita has been researching longevity for 20 years. She teaches as a guest lecturer at various universities, combining Eastern and Western philosophies to give realistic dietary advice to everyone. The foods mentioned in this article are undoubtedly very beneficial. If we add them to our diet and lead a completely healthy lifestyle, we can also hope for a long life.


The Japanese diet is rich in fruits, vegetables, whole grains, and fish. These foods are all known to have health benefits, including reducing the risk of heart disease, stroke, cancer, and other chronic diseases. In addition, the Japanese tend to eat smaller portions and have a more active lifestyle than people in many other countries. These factors all contribute to the Japanese people’s long life expectancy.

If you are looking to improve your health and longevity, consider adopting some of the eating habits of the Japanese people. Here are a few tips:

  • Eat more fruits and vegetables.
  • Choose whole grains over refined grains.
  • Eat fish at least twice a week.
  • Limit your intake of processed foods and red meat.
  • Eat smaller portions.
  • Be more active.

By following these tips, you can improve your chances of living a long and healthy life.

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