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Japanese diet for greater longevity


The Japanese diet, along with the Mediterranean, is one of the healthiest in the world, as experts point out. Do not forget that Japan has one of the longest-lived populations in the world. Its inhabitants have a lower risk of suffering from cardiovascular and cerebrovascular disorders . Of course, the fact that the Japanese are older cannot be attributed solely to diet; Other factors such as genetics, lifestyle, or even pollution also play a role.

It is important to note that the Japanese diet is not important only for what is consumed, but also for how the food consumed is prepared; usually steamed, boiled, or grilled . Methods that allow respecting the nutritional properties of food.

What is the Japanese diet?

The Japanese diet is one of the healthiest eating plans of the whole point. That is why it is currently gaining popularity beyond the borders of the Japanese country.

There are several characteristics that define the Japanese diet, which are more than enough to understand why it is so popular. In the first place, sugar is a very little consumed product ; in general, it is not used in the preparation of dishes, not even in desserts.

Second, the consumption of red meat is minimal ; the Japanese opt for the consumption of other meats such as chicken or duck, for example. The fish form the staple diet of the Asian country, which are rich in nutrients and provide very low calorie content.

Third, dairy products have no place in the Japanese diet , as well as those foods derived from eggs.

And finally, the dishes are cooked with vegetable oil . Regarding the way of preparation, the vast majority of foods are steamed or boiled; fried ones are not very common.

Characteristics of the Japanese diet

Below we point out a series of basic concepts that define the Japanese diet, and that are interesting to know.

  • Small portions: unlike what happens in other countries, the Japanese tend to eat little by little and in small quantities. They do not usually fill the plates, which is an essential point to value when following this diet. Although the servings are small, a large selection of foods is mixed into them.
  • Eat slowly: the Japanese tend to eat with chopsticks, so they do it little by little, chewing food well. A habit that greatly favors digestion since in this way the brain has more time to receive the order of satiety.
  • Basic foods: one of the basic foods in the diet of the Asian country is cooked rice, which provides a large amount of fiber. You also eat a lot of steamed vegetables.

What are the benefits of the Japanese diet?

Here are the most important health benefits of the Japanese diet.

Promotes weight loss

As we have pointed out, the Japanese diet is based on small servings, so that the feeling of satiety comes sooner . In addition, eating with chopsticks greatly facilitates the digestion of food. Both factors can be of great help when it comes to losing weight in a healthy and balanced way .

It is anti-inflammatory

The ginger is one of the staples of the Japanese diet. It is a natural anti-inflammatory , so it helps to alleviate the symptoms of certain inflammatory diseases. Ginger is widely consumed by athletes as it accelerates the recovery process after training or sports.

Provides protein

Tofu is another of the star foods of the Japanese diet. It is a source of vegetable protein with a wide range of benefits for the proper functioning of the body. The consumption of tofu is an excellent option to acquire proteins of high biological value.

Avoid aging

Another of the foods that form an essential part of the Japanese diet is fish. A very healthy food that provides various nutrients to the body such as protein, iron and vitamin B12 . Also healthy fats like Omega 3; a natural antioxidant that prevents premature aging of both skin and cells.

Staples of the Japanese diet

  1. Rice: rice is a food with a high carbohydrate content , so that it favors the proper functioning of the body. It is high in vitamins and minerals that increase metabolic activity. In addition, thanks to its low sodium content, it is considered one of the best foods to keep blood pressure at bay. Finally, it is interesting to know that it protects the skin thanks to its anti-inflammatory and antioxidant properties.
  2. Apple: apple contains flavonoids; substances that prevent cholesterol from adhering to the arterial walls, thus minimizing the risk of suffering from certain disorders such as myocardial infarction . In addition, this fruit is rich in potassium , so it helps prevent fluid retention. And, finally, highlight its purifying effect to eliminate toxins from the body and fight inflammatory diseases.
  3. Salmon: Salmon, thanks to its high content of Omega-3, helps to keep the heart muscle in perfect health. Some studies have shown that regular consumption of salmon greatly reduces the risk of various eye disorders, such as macular degeneration.
  4. Tuna: tuna is an essential food in a healthy and balanced diet. It is a source of vitamin A; an essential nutrient for the proper maintenance of both soft and bone tissues. In addition, it has a high content of proteins of high biological value.
  5. Tofu: Tofu is one of the most important foods in the Japanese diet. It is rich in fiber and antioxidants, so that it favors intestinal transit while avoiding premature aging of both the skin and the cells. It is also rich in proteins of high biological value, essential for the proper functioning of the body.
  6. Soy: soy protein minimizes both cholesterol and triglyceride levels in the blood. Thus, it is considered one of the best foods to reduce the risk of various coronary diseases. Some studies have shown that tofu is a great ally when it comes to improving bone health.
  7. Ginger: ginger favors the elimination of bacteria and microorganisms present in the digestive system . In addition, it helps improve circulation, making it a beneficial food to prevent cardiovascular diseases. The main components of ginger are gingerols, which have anti-inflammatory properties.
  8. Algae: algae help improve circulation since they have an active anticoagulant that, as experts explain, is responsible for cleaning the blood. They also have a great antibiotic effect, so they are highly recommended to accelerate the healing process of various infections. It is interesting to note that they stimulate the functioning of various organs such as the pancreas or spleen, promoting the elimination of toxins.
  9. Bamboo shoots: thanks to their phytosterols and phytonutrients, bamboo shoots reduce blood cholesterol levels. They also control the regeneration capacity of cells, while strengthening the immune system and detoxifying the body.
  10. Green tea: and finally, green tea, the most popular drink in the Japanese diet. A powerful antioxidant to delay aging and improve the cardiovascular system. In addition, it improves liver and brain functions.

Japanese diet daily menu

Taking into account the great selection of benefits that the diet of the Japanese country has, it is interesting to know a common daily menu among the Japanese.


For breakfast, the Japanese usually have a cup of miso broth , excellent to start the day with energy both physically and mentally. It provides a large amount of energy and has a very low caloric intake. It is a soup composed of bonito, tofu, seaweed, miso and chives.

To accompany the miso, a cup of green tea ; a drink with great antioxidant properties.


In general, for the Japanese, breakfast is the most important meal of the day, in which they take the vast majority of daily nutrients and calories they need.

In this way, lunch is much lighter. It consists of a cup of noodles, a bowl of sushi, and a piece of fruit .


To end the day, the Japanese opt for a dish consisting of boiled vegetables , accompanied by fish or cooked rice. Depending on the caloric needs of each person, it can be accompanied by a piece of fruit and a cup of green tea.

The best recipes of the Japanese diet

Next we are going to show some of the most delicious and healthy recipes of the Japanese diet, ideal to prepare at home in a simple way.

Miso soup


  • 20 mg dehydrated kombu
  • 10 grams of dehydrated tuna flakes
  • 1 liter of water
  • 1 tablespoon white miso
  • Soy sauce to taste
  • 70 grams of tofu


  1. The first thing to make this recipe is to make what is known as dashi broth. To do this, first the kombu seaweed is hydrated for one hour in a liter of water.
  2. Then that same water is put in with the alga to heat; as soon as it starts to boil the fire goes out.
  3. Remove the kombu seaweed from the saucepan and add the dehydrated tuna flakes, which are left to infuse for 10 minutes; once they have gone to the bottom of the saucepan they are ready.
  4. The next step is to dissolve the miso paste in a bowl and mix with the dashi broth while the rest of the broth cooks.
  5. Once it is dissolved, it is integrated with the rest of the broth, to which the wakame seaweed and the previously chopped tofu are added. Cook for one or two minutes.
  6. Finally, the miso soup is served with soy sauce to taste.



  • 2 chicken breasts
  • 50 ml of sake
  • 150 ml of soy sauce
  • 50 ml of death
  • Wooden skewers


  1. To begin to prepare the recipe, the chicken breasts are cut into medium-sized tacos. They are then placed on the wooden skewers, thus forming skewers; depending on the tastes of each one, vegetables can be added.
  2. The teriyaki sauce is then made by mixing the sake, mirin and soy sauce.
  3. The skewers are spread in the teriyaki sauce and placed in the oven for 10 minutes at 180º. Once the time has elapsed, they are turned over and left to bake for another 10 minutes.
  4. They are removed from the oven and the chicken skewers are served hot.


As we have pointed out, the Japanese diet is one of the healthiest in the world. It is a way of eating that bets on healthy foods rich in nutrients, which are prepared avoiding added fats.

People of all ages can be encouraged to follow the Japanese diet and enjoy all its benefits. A fantastic way to eat properly and thus achieve a better functioning of the body both physically and mentally.


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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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