Cracking the Code to Longevity: Japanese Diet’s Revelation

Why do Japanese people live so long? The Japanese population’s notable longevity prompts inquiry into its determinants. In addition to sound medical care and a safe living environment, scientists believe that the longevity of the Japanese is related to their diet.

Washington, D.C. (Periodical News) – The life expectancy in Japan exceeds that of many other nations. In 2023, it was announced that life expectancy in Japan is 85.03 years, an increase of 0.14% from 2022. Among them, as many as 90,000 people over 100 years old. In addition to medical advancement and the development of elderly care, Japan’s diet is also considered a factor in longevity.

Japan has the highest number of centenarians in the world, with nearly 48 out of every 100,000 people living to be 100 years old. Why do Japanese people live so long? In addition to sound medical care and a safe living environment, scientists believe that the longevity of the Japanese is related to their diet.

In particular, few Japanese die from heart disease. Heart disease accounts for 1/3 of deaths worldwide. In the United States, 2,400 people die from heart disease every day. However, according to data released by the World Health Organization, Japan’s mortality rate from heart disease is only 0.041%, the lowest in the world. Scientists speculate that this is related to the eating habits of the Japanese. 

So, as a country with great longevity, what does Japan eat? They encourage eating a wide variety and moderate amounts of vegetables and legumes. The following are five common foods popular among Japanese people. Try adding them to your daily diet. Traditional Japanese cuisine is rich in seaweed, seafood, beans, vegetables, fruits, and traditional Japanese fermented seasonings. 

1. Fish

Japanese people love to eat fish, especially fatty fish such as salmon, mackerel, and sardines. Each Japanese consumes about 140 pounds of fish annually, nine times more than Americans. Fish is a good source of high-quality protein, which helps build and maintain muscle mass, and is also rich in omega-3 fatty acids, which have heart-protective properties.

2. Legumes

Japan generally likes to eat soy foods such as tofu, edamame, and natto (fermented soybeans). Among them, natto, made from fermented soybeans, is a traditional food loved by Japanese people. It is rich in plant-based protein and vitamin K2 and is highly nutritious. Studies have shown that vitamin K2 is beneficial to bone and cardiovascular health.

3. Green tea

Japanese people love to drink tea, especially sugar-free green tea. Unlike the coffee culture in Europe and America, many Japanese people drink several cups of hot tea before and after meals. Green tea is a delicious anti-inflammatory drink. It is rich in catechins and has good antioxidant capabilities, which can reduce inflammation.

4. Miso soup

Miso soup is a Japanese soup made from dashi, vegetables, and miso paste. Its main ingredient is miso paste, which, after fermentation, produces many probiotics that help maintain intestinal health and aid digestion. The Japanese like to use it as an appetizer, adding tofu, seaweed, and vegetables to make a delicious soup. Not only is it low in calories but high in protein, and also rich in vitamins A, B1, B2, B3, B5, and vitamin E, as well as minerals such as calcium, iron, magnesium and nutrients such as manganese.

5. Seaweed

Japanese people often eat seaweed, such as kombu and kelp. These seaweeds are rich in fiber and antioxidants, which aid digestion and boost immunity. Seaweed is nutrient-dense and a great source of iodine is high in the thread and contains omega-3s.

Many traditional Japanese dishes are vegetable-based, with less fat, less additives, and less processed foods. The Japanese eat slowly and carefully and serve them in small containers. They do not overeat and consume only eighty percent full, which is conducive to the digestion and absorption of nutrients. Of course, diet is a healthy adjuvant. In addition to food must also be combined with moderate exercise, walking more, and maintaining a social life and a happy mood to be healthy and live a long life.