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5 Longevity Foods You Should Start Eating Today: Lessons from the Japanese Diet

Japan has one of the highest life expectancies in the world.



Photo by Bulat Khamitov

Japan has one of the highest life expectancies in the world, with the average person living to be around 84 years old. While genetics may play a role in this, the Japanese diet is also believed to contribute to their longevity. Here are 5 longevity foods that the Japanese eat every day:

  1. Fish

Fish is a staple in the Japanese diet, with the average person consuming about 154 pounds of fish per year. Fish is rich in omega-3 fatty acids, which have been linked to a decreased risk of heart disease, stroke, and Alzheimer’s disease. It’s also a good source of protein, which is essential for maintaining muscle mass and preventing age-related muscle loss.

Photo by Dana Tentis
  1. Seaweed

Seaweed is another common food in the Japanese diet, and it’s packed with nutrients that can help promote longevity. Seaweed is rich in iodine, which is important for thyroid health, and it’s also a good source of iron, calcium, and magnesium. Some varieties of seaweed, like wakame and nori, are also high in antioxidants, which can help protect against cellular damage.

Photo by Betül Nur
  1. Tofu

Tofu is a plant-based protein that’s been a staple in Japanese cuisine for centuries. It’s made from soybeans and is a good source of calcium, iron, and other minerals. Tofu is also low in saturated fat and calories, which makes it a heart-healthy option. Studies have also found that eating tofu may help reduce the risk of breast cancer and other chronic diseases.

Photo by Eli Verenich
  1. Green tea

Green tea is a popular beverage in Japan, and it’s packed with antioxidants called catechins. These antioxidants can help protect against cellular damage and reduce the risk of chronic diseases like heart disease, diabetes, and cancer. Green tea is also a natural source of caffeine, which can help boost energy levels and improve mental clarity.

Photo by Mareefe
  1. Fermented foods

Fermented foods like miso, kimchi, and natto are also common in the Japanese diet, and they’re believed to contribute to longevity. Fermented foods are rich in probiotics, which can help promote a healthy gut microbiome. A healthy gut microbiome has been linked to improved immune function, reduced inflammation, and a lower risk of chronic diseases.

In conclusion, the Japanese diet is rich in whole, nutrient-dense foods that can help promote longevity. By incorporating more fish, seaweed, tofu, green tea, and fermented foods into your diet, you can reap the health benefits that these foods offer and potentially add years to your life.