The residents of Okinawa, a Japanese prefecture comprising more than 150 islands in the East China Sea, enjoy the longest life expectancy in the world, according to Blue Zones. It’s no secret that diet plays a major role in longevity. And the author in the piece below tells us the foods that these long living Japanese eat routinely. Maybe there is something to learn from them. Team RetyrSmart
Foods for longevity. Learn from Japanese centenarians
7 healthy Japanese foods the people of Okinawa eat daily
- Bitter melons
In Okinawa, bitter melons are called “goya” and they’re often found in vegetable dishes. “Bitter melons have an ‘anti-diabetic’ property where they actually assist in lowering blood glucose levels,” says registered dietitian Melissa Rifkin, RD.
“Tofu is to Okinawans what bread is to the French and potatoes are to Eastern Europeans: a daily habit,” says the Blue Zones blog. There’s a good reason why. According to Rifkin, tofu can help reduce cholesterol. It’s also an excellent source of plant-based protein.
- Sweet potatoes
“Sweet potato boasts many health benefits,” says Rifkin. “It is called the ‘imo’ and is a powerhouse of nutrition. This particular potato does not increase blood glucose levels, like a regular potato would, and the leaves are consumed—which contain fiber. They also contain an antioxidant called sporamin, which has been shown to have anti-aging properties,” says Rifkin.
Another day, another accolade for turmeric: the anti-inflammatory spice that just won’t stop. “Turmeric is used in both teas and as a spice. Turmeric is a powerful antioxidant that has been shown to decrease inflammation and delay dementia,” says Rifkin.
- Brown rice
“Brown rice is enjoyed by many Okinawans as it contains fiber. When soaked in water, it germinates with sprout and unlocks powerful enzymes that break down sugar and protein, providing a more palatable flavour,” says Rifkin. You can use it as a base to pile on the other seven ingredients.
- Shiitake mushrooms
Varieties of mushrooms abound, but shiitake is one of the most flavorful varieties out there. “Shiitake mushrooms grow on dead bark in the forests of Japan,” says Rifkin. “These mushrooms contain over 100 compounds that have been shown to have immune protecting properties. These mushrooms are enjoyed in soups and stir-fries.”
So much nutrition is hiding in a single strip of seaweed. “Seaweed is rich in carotenoids, folate, magnesium, iron, calcium, and iodine,” says Rifkin. You can bring up your newfound seaweed logic at your next sushi outing.