4 Healthy Japanese Food Gems to Add to Your Diet

Japan boasts the lowest obesity rates. Its citizens enjoy remarkable longevity. The secret lies in both the food and its consumption methods. A typical Japanese diet is balanced, emphasising fish over red meat, abundant vegetables, pickled and fermented foods, foods and has a lower sugar intake overall. Essentially, this diet is low in calories and exceptionally nutritious. Today I am exploring some incredibly healthy Japanese foods that have been staples for centuries.

Umeboshi

Unripe Japanese plums, known as ume, are preserved in salt and shiso leaves for several months before being sun-dried, resulting in a tangy and salty pickle that delivers a burst of flavour. According to legend, these were given to samurai on the battlefield for a quick boost. With a high natural citric acid content, umeboshi has been valued in Japan for its benefits to digestion liver health.

Citric acid alkalises the body, offers antibacterial properties, and enhances mineral absorption. Additionally, ume plums have compounds that guard against stomach ulcers, artery hardening, and gum disease. These pickled pink delicacies are typically enjoyed with rice.

Natto

Natto, a staple in many Japanese healthy food lists, is known for its distinctive smell, which might not appeal to everyone. Regardless, it's worth trying due to its unique enzyme beneficial for heart health and its rich content of vitamins K1 and K2, which support blood clotting and heart health.

Vitamin K2, often scarce in Western diets, is generally more effective than K1. Additionally, natto contains other vitamins, high protein, minerals, and dietary fibre. As a fermented food, its nutrients are absorbed more efficiently. While natto may be an acquired taste, it has been a breakfast favorite in Japan, particularly delicious with green onions, soy sauce, and rice sandwiches. 

Sashimi

Sushi includes vinegared rice and is high in calories. Sashimi is the healthier option. Sashimi is a great source of heart-healthy omega-3 fatty acids depending on the fish chosen. It is also rich in:

• Vitamins B6 and B12
• Phosphorus 
• Magnesium
• Selenium
• Protein
• Niacin

For maximum nutritional value, opt for salmon, cod, tuna, bass, mackerel, or yellowtail. However, limit sashimi consumption to minimise mercury intake once or twice a week. In Japan, the risk of mercury poisoning is low due to commonly consumed low-mercury fish, but caution is advised. Pregnant women should generally avoid sushi and sashimi, particularly in summer.

Konnyaku

This gray, jelly-like food might not seem appealing initially, but its pleasant chewiness and unique nutritional profile intrigue it. Made from a type of yam, it’s commonly added to simmered dishes and hot pots.

While it has little flavour on its own, it absorbs the taste of other ingredients. Known as a “broom for the stomach,” konnyaku consists of 10 percent indigestible fibre and is nearly calorie-free, earning it a reputation as a diet food. Its mineral content is significant. It includes:

• Calcium
• Iron
• Phosphorus
• Selenium
• Potassium

It also helps normalize cholesterol levels and blood sugar and prevent high blood pressure. After more than 1500 years, it remains a highly regarded health food in Japan.

Endnote

Packed with essential nutrients, it's no wonder these nutritious Japanese foods are being recognized as valuable additions to a healthy lifestyle. No matter where you live, adding them to your diet is becoming more accessible as Japanese restaurants and stores expand globally.