In the recent few decades, people in the industrialised countries are becoming more concerned about health, image and the food they eat. Foods are no longer being used just to prevent starvation but are chosen consciously to promote better health.

Diet fads come and go, with hundreds of diets being touted at any one time through the mass media, books, slimming centers etc. Modern people are looking for something else other than the standard Western, fast-food, high-fat diet.  They seek something that will make them live longer and healthier.

The food eaten by the Japanese nation has drawn interest from over the world in recent years. Reports or articles may refer to a particular food eaten by the Japanese and seemingly bring forth good health. Common examples are green tea, soy products and fish as being the elixir for long life. These individual reports, however, do not give a complete picture of the Japanese diet. In fact, some people may mistake the Japanese as a nation that eats only raw fish (sashimi) and drinks rice wine (sake).

In this article I intend to explore the traditional Japanese diet to give a more comprehensive view of the kinds of food they eat and the health benefits they enjoy. In doing so, I hope to draw the relationship between the Japanese diet and the high life expectancy rate of the Japanese people. Firstly, I will discuss the food concepts of the Japanese from a historical perspective. We will see how the various types of fresh produce come about in the Land of the Rising Sun. Next, I will explore the various food groups commonly eaten in a traditional Japanese diet. From these foods, we may learn more about how the Japanese people are able to live a longer and active life than most people from the Western world. Lastly, I will give my recommendation for you to eat your way to a healthier and longer life, Japanese style. 

The Historical Perspective

Archeological excavations within the Japanese archipelago, going back 5,000 years, have found a number of cultivated plants such as gourds, perilla and ryokuto (a type of green bean) from that period. However large scale cultivation of vegetables did not start until the adoption of metal tools about 2,500 years ago. This is when rice production began .

By the sixth century, with Chinese and Korean influences, a number of plants such as daikon (radish), carrots and burdock were introduced to Japan. Four centuries later, the Japanese began to include turnips, leaf mustard, cucumbers, eggplants and new melon varieties in the diet.

By the first half of the 19th century, exotic vegetables such as red pepper, potatoes, sweet potatoes and kidney beans were also introduced into Japan. In 1868 during the Meiji Restoration, the waves of modernisation and westernisation brought cabbages, onions, sweet corns, asparagus and tomatoes from the Americas and Europe onto the Japanese dinner tables. Other fruits like strawberries and melons began to be cultivated locally.

After World War II, the Japanese adopted an even more Western flavor with the addition of lettuce, green peppers, broccoli and cauliflowers. From China, a green leafy vegetable known as chingensai was also introduced.

Now the 21st. century Japanese consumer has a wide variety of vegetables and fruits to choose from. However, the declining trend of eating produce in season (shun) is causing some concerns among the traditionally minded. The advancement of technology and modern agriculture techniques have made possible certain foods to be available at any time, no longer confined to the season or area where it was once harvested. The Japanese concept of eating in season will be further discussed below.

Seasonal Foods (Shun no tabemono)

The period during which each type of produce is at its height is called its shun. Due to the distinct changes of the Japanese seasons, it is traditional to follow the local bounty of nature’s annual cycle in eating. By eating foods as they come in season, the Japanese people are able to enjoy the produce at its freshest and abundance of nutrients.

The foods in season in spring in Japan are strawberries, bamboo shoots and asari (short-necked clam) among other shell fish. For summer you can enjoy watermelon, peaches, tomatoes, Japanese cucumbers, and sweet corn. In autumn the produce to look out for are shinmai (freshly harvested rice), kinoko (mushroom), grapes, pears, persimmons, chestnuts and sanma (saury fish). In winter the Japanese enjoy, spinach, daikon (radish), negi (Japanese leeks), mikan (tangerines), cod and yellowtail fish will best satisfy your taste buds.

From here we can see how much the Japanese people cherish the concept of eating in season. We know the foods in season not only offer the freshest taste but also the most nutrients you can find. In practicing this traditional belief, they are able to obtain the bountiful nutrients from these produce which you definitely cannot find in a fast-food, microwave, high-fat, high sodium package. Naturally, our bodies will become healthier with a constant dose of nutrients from the fresh produce we eat.

Food and Lifestyle

Japanese people not only enjoy the foods in season, they also take pleasure from food during social gatherings.  They meet for occasions such as new year parties, cherry blossom viewing parties, nabe (hotpot) parties. They love to eat, drink and be merry. During these gatherings, people enjoy each other’s company and basically have a good time while eating. 

In Japan, foods are presented in an exquisite manner that is pleasing to see, smell and taste. This superb display of culinary skill is presented in its epitome in a cuisine called kaiseki ryori. Fresh fish, meat, vegetables and fruits are cooked and displayed in an array of small dishes that dazzle your eyes and taste buds with a burst of vibrant colors and combination of different foods. 

From here, we again learn that the Japanese believe that foods are meant to be enjoyed in their natural state. For the traditional Japanese, it is unheard of to stuff oneself with vitamin or mineral supplements to gain health. Good health is the natural result of daily eating of fresh and healthy food.

Health Benefits & Life Expectancy

It is well-known that the Japanese nation enjoys the longest life expectancy in the world. Japanese people have the longest healthy expectancy of 74.5 years among 191 countries, based on a new way to calculate healthy life expectancy developed by the World Health Organization (WHO). 

For the first time, WHO has calculated healthy life expectancy for babies born in 1999 based on an indicator called the Disability Adjusted Life Expectancy (DALE). The years of ill-health are weighted according to severity and subtracted from the expected overall life expectancy to give equivalent years of healthy life. In comparison, the United States ranked 24th under this system, with just 67.5 years of healthy life expected for American male babies.

According to another study, the Japanese, especially the Okinawan elderly, have impressive low rates of coronary heart disease, hormone-dependent cancers, osteoporosis, dementia, menopause discomfort as compared to their Western counterparts.

Elderly Okinawans were found to have young, clean arteries and low cholesterol levels. They also are at extremely low risk to have breast, prostrate, ovarian and colon cancers. The contributing factors may be due to the low-caloric intake, high vegetables/ fruits consumption, higher intake of good fats (omega-3, monounsaturated fat), high fiber, low body fat level and high level of physical activity.

As for the menopause, the Okinawan women have not heard of hormone replacement therapy. They experience menopause naturally and do not have complications such as hot flashes, hip fractures or coronary heart disease. It is believed that the high consumption of phytoestrogen (flavonoids and lignans) found in soy products plays an important role. 

A Closer Look at Japanese Foods

Lets take a closer look at exactly what kinds of food the Japanese have been eating, which contain the nutrients that help lengthen life span and promote health. The list is by no means exhaustive but highlights some of the foods commonly eaten by the Japanese.

Vegetables

Spinach has been called the “king of vegetables”.  Harvested in winter it is commonly eaten in Japanese meals. It has a high concentration of carotenoids, including beta carotene which helps lower cancer risks. It also contains high amount of chlorophyll which acts as another cancer blocker since it inhibits cell mutations.

Daikon (Radish) is produced in Japan more than any other vegetables. It is an extremely versatile vegetable that can be eaten raw in salads, stir-fried, grilled, baked, boiled or broiled. The daikon is low in calories, rich in vitamin C and contains an active enzyme that aids digestion. The leaves of the daikon are also rich in vitamin C, beta-carotene, calcium and iron. We know that both beta-carotene and vitamin C are potent antioxidant.

Satsuma-imo (Sweet Potatoes) like other fruits and vegetables with a deep orange color (mangoes, carrots, pumpkins) are rich in beta-carotene. Japanese people who eat lots of sweet potatoes have lower risk of developing cancer and heart disease. Sweet potatoes  are harvested in autumn when they taste the best.

Shiitake (Mushrooms) contain the phytochemical called lentinan which helps stimulate the immune system to produce interferon, a natural agent of defense against both viruses and cancer. Eating shiitake may help lower blood cholesterol, even reducing the negative effects of saturated fats in our diet. 

Fruits

Kaki (Persimmon) are grown in many people’s gardens where the fruits turn bright orange in autumn. They taste sweet and crispy and can be eaten as a fresh fruit, made into jam or dried fruit. It is a good source of fiber, sodium, potassium, magnesium, manganese and iron. Persimmons also contain antioxidants such as carotenoids and polyphenols which may also affect fat metabolism.

Ichigo (Strawberries) are high in pectin which greatly helps reduce blood cholesterol. Strawberries also contain ellagic acid, a phytochemical that can prevent the formation of carcinogen-induced tumors in lung, liver, skin and esophageal tissues.

Suika (Watermelon) is harvested in summer when it is high in sugar content and helps to quench thirst. Watermelons contain lycopene (similar ro tomatoes, pink grapefruit) helps to fight free radicals in the body and has been shown to inhibit DNA oxidation. It shows to be effective in preventing prostrate cancer.

Legumes & Pulses

Adzuki Beans are a hard dark red bean variety popular in Japan. They are rich in soluble fiber which helps eliminate cholesterol from the body. They are a good source of magnesium, potassium, iron, zinc, copper, manganese and vitamin B3. The high-potassium and low-sodium helps to reduce blood pressure. Adzuki beans also contain protease inhibitors that prevent the growth of cancer cells.

Soy Beans are “wonder foods” that are eaten on a regular basis by the Japanese people. Soybeans contain phytoestrogens that act like estrogen when absorbed into the body. They are rich in calcium and soy protein can lower your LDL (bad) cholesterol in your blood, and isoflavanoids can reduce the formation of plaque inside your arteries. Soybeans are processed into soy milk, tofu, tempeh, miso which are low in calories and high in plant protein. The low rates of breast and prostrate cancers among the Japanese are believed to be due to the daily consumption of soybeans and soy products.

Nuts & Seeds

Soba (Buckwheat) has been consumed in the form of noodles in Japan for thousands of years and is effective in reducing blood pressure. Buckwheat contains 31% more protein than brown rice and 43% more than polished rice. It also contains rutin, a bioflavonoid that helps fight free radicals and strengthen capillaries which lowers risks of arteriosclerosis, strokes and senility due to aging. It is also rich in vitamin P and choline that are useful in reducing blood pressure and increase fat metabolism.

Goma (Sesame) contain protein, oils, lecithin, minerals, niacin and calcium. The oils extracted from pressed seeds are used as cooking oils. Seeds are added on biscuits  and other confectionaries. Dried sesame powder are mixed with water to make into sesame congee or ice-cream. Sesame is said to tonify the liver, kidney and improve bowel movements. It is used to treat constipation, tinnitus, anemia, dizziness and poor vision.

Kurumi (Walnuts) when eaten frequently helps lower LDL (bad) cholesterol, and so protects against heart disease. This may be due to the high amounts of polyunsaturated and monounsaturated fats found in walnuts.

Seaweeds

Seaweed is full of chemicals that can prevent certain cancers, lower blood cholesterol and blood pressure, thins the blood, kills bacteria and cures constipation. Seaweed, a type known as kombu, is prevalent in the Japanese diet. It may be one the reasons to account for the low incidence of breast cancer among Japanese women. Nori, another marine algae is said to contain anti-ulcer, anti-bacteria properties. Wakame, often used in soup and salad, has anti-clotting substances that are crucial to prevent heart diseases.

Green Tea

Green Tea. Scientists have discovered that drinking a few cups of green tea each day is beneficial to your health. The unique process of steaming instead of fermenting tea leaves is responsible for its special healing properties. In recent decades, there were many reports singing the praise of green tea. Some of these benefits include reducing the risk of heart diseases, strokes, several types of cancer, lower blood pressure and blood cholesterol, boost immune system, prevent osteoporosis and improve weight loss etc.

Green tea contains significant amount of water-soluble vitamins and minerals, especially zinc, manganese, potassium, niacin and folic acid. In fact, one cup of green tea contains more vitamin C than an orange. A study has confirmed that green tea contains six times more polyphenols, a powerful antioxidant, than fermented black tea. It is also rich in tannin which helps to discharge toxins caused by pollution and speed up fat metabolism.

Fish & Meat

Pork. In Okinawa, pork is commonly eaten as part of the local diet. Every part of the pig from head to tail is used for cooking. Pork is rich in protein, many vitamins and minerals. A famous dish called chanpuru is cooked by mixing tofu, pork and vegetables. For many, daily diet is mainly made up of vegetables grown in their own gardens. They eat only a little pork or fish a few times a week. Many Okinawans live up to over a hundred years old.

Fish. The Japanese, in general, eat fish a few times a week. The types of fish commonly eaten are salmon, tuna, mackerel and sardines which are rich in the omega-3 fatty acids (EPA and DHA). The fish are often eaten raw as sashimi, grilled, broiled, cooked in hotpots or minced and added to soup.  The omega-3 acids found in fish are linked to lowering blood pressure, serum triglyceride levels, preventing blood clots, retard cancer cell growth, help reduce inflammation such as in rheumatoid arthritis. The two cancers that may be prevented are breast and colon cancers.

Learning to eat the Japanese way

We have come to learn that the Japanese have a very long history of incorporating vegetables and fruits into their diet. The traditional place great importance in eating fresh produce in season when their nutrients are most available.

Besides plenty of fiber from fruits and vegetables, a little pork and fish are eaten a few times a week. In contrast, in a Western meal, red meat makes up the main dish, not mentioning huge amount of butter, salt, oils usually used during cooking. We can see that the overall consumption of saturated fats is very much lower in a Japanese diet.

It may be difficult for a Westerner to follow completely the Japanese way of eating, but it is possible to incorporate some ingredients into daily cooking. It is safe to eat all fruits and vegetables in season in your country. Next, try to have less red meat but increase your fatty fish intake each week. It is also healthier to reduce the amount of butter, margarine, diary products, eggs which are high in saturated fats and cholesterol.

By watching our daily diet, keeping physically active and having a positive outlook in life will help us live longer and healthier.

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