Want to live longer? Here are 5 foods you should eat daily
The Japanese have a reputation that precedes them when it comes to living a long and healthy life. With over 90,000 centenarians and counting, it’s clear that they must be doing something right. Here are some insights on the foods centenrians eat daily to stay healthy and young.
1. Japanese sweet potatoes
First on the list are Japanese sweet potatoes, a staple food from the Okinawan region. These purple potatoes are loaded with healthy carbohydrates and anthocyanins, a group of antioxidants that give them their vibrant colour and have been linked to anti-ageing properties. Additionally, studies have shown that they can help regulate blood sugar levels and reduce the risk of cardiovascular disease.
2. Miso Soup
Miso soup is another popular dish we enjoy daily in the Japanese diet. Made from fermented soybeans and grains, miso is rich in probiotics, the live bacteria and yeast that help promote a healthy gut microbiome and boost the immune system. Interestingly, a study found that individuals who ate the most fermented soy had a 10% lower chance of dying early from all causes than those who rarely ate these foods.
3. Natto
Natto, another fermented soybean dish, is also a staple food in Japanese cuisine. Not only is it a great source of protein, but it’s also high in vitamin K2, which helps improve bone health and reduce the risk of heart disease. Natto contains a unique enzyme that can help dissolve blood clots, making it a precious food for individuals at risk of cardiovascular issues.
4. Green Tea
Green tea, a popular beverage in Japan, is also a regular part of our daily diet. Not only is it high in antioxidants, but it also contains L-theanine. This amino acid helps reduce stress and improve mental focus. Studies have also found that green tea consumption reduces the risk of cancer, heart disease, and Alzheimer’s disease.
4. Seaweed
Seaweed is another nutrient-dense food we regularly incorporate into our diet. Seaweed is rich in vitamins, minerals, and antioxidants. It is an excellent source of iodine, which is essential for thyroid health and helps regulate metabolism.
5. Fatty fishes
Finally fatty fish such as salmon and tuna are the primary protein source. Why? These fish are not only delicious, but also rich in omega-3 fats which have been shown to help lower blood pressure, reduce triglycerides, and ease inflammation in the body.
By making fatty fish a regular part of the diet, you can potentially improve your heart health, cognitive function, and even lower your risk of certain types of cancer. In addition, these fish are also an excellent source of vitamin D, a nutrient that many people don’t get enough of.
In conclusion, the traditional Japanese diet, emphasising nutrient-dense foods, fermented foods, and antioxidants, is a useful example of how dietary choices can impact health and longevity. Incorporating Japanese sweet potatoes, miso soup, natto, green tea, and seaweed into your daily diet may improve your health outcomes and help you live a longer, healthier life.
Works Cited
Verywell Fit. “The Okinawa Diet: A Healthy Japanese Eating Plan.” Verywell Fit, Verywell Fit, 10 Feb. 2022, https://www.verywellfit.com/the-okinawa-diet-what-to-know-4177774.
Healthline. “Health Benefits of Miso Soup.” Healthline, Healthline Media, 22 Mar. 2019, https://www.healthline.com/nutrition/miso-soup-benefits.
Healthline. “The Health Benefits of Natto, a Traditional Japanese Food.” Healthline, Healthline Media, 3 May 2019, https://www.healthline.com/nutrition/natto.
Medical News Today. “Green Tea: Health Benefits, Side Effects, and Research.” Medical News Today, MediLexicon International, 9 Aug. 2018, https://www.medicalnewstoday.com/articles/269538.
WebMD. “Seaweed: Health Benefits, Uses, Side Effects, Dosage, and Interactions.” WebMD, WebMD LLC, 2022, https://www.webmd.com/diet/health-benefits-seaweed.
Healthline. “10 Science-Backed Reasons to Eat More Omega-3 Fatty Acids.” Healthline, Healthline Media, 25 Oct. 2018, https://www.healthline.com/nutrition/17-health-benefits-of-omega-3.
