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The Healthier Japanese Nutritional Diet

Updated on February 21, 2010

Japanese foods

For very many centuries, the Japanese have been able to preserve their ancient lifestyles including Japanese foods. The Japanese nutrition is rich in proteins, vitamins and minerals. The larger and healthier physiques of post Word War II Japanese and extended lifespans is a testimony to this. The Japanese Nutrition is a diet that is very low in cholesterol. This put Japan, among the industrialized nation, as one nation with the lowest rate of heart disease caused by high level of cholesterol.

The Rice Meal

The main Japanese meal is mainly rice which is the staple food which provides the energy or calories requirements of the Japanese people. This rice meal will usually go with soup made of miso which is a soy bean product.

Boiled Vegetables and Seaweeds

Boiled Vegetables and Seaweeds are Called Ohitashi
Boiled Vegetables and Seaweeds are Called Ohitashi

Soybean Vegetables

The top rated food is the soybean vegetable. Soybean vegetables contain proteins, vitamins A, B1, B2, D, E, along with other special food elements. The oils are the suitable unsaturated fatty acids. Suitable amounts of Lecithin are found in soybeans. Lecithin has many beneficial effects on the body.

The Fish

The most common meat product is the fish. Fish is eaten several days per week and is one of the healthiest sources of protein and fat to the Japanese. In the rest of the world, many people are eating a lot of beef and dairy products which have saturated fatty acids. These fatty acids are the fats that increase the amount of dangerous cholesterol in the blood system causing arteriosclerosis and coronary heart diseases.


The answer lies with the fish. Fish is rich in a group of fatty acids called Omega-3. Omega-3 has the important eicosapentaenoic acid, usually known as EPA. EPA are good at preventing the development of heart diseases. In addition, the fish Omega-3 are good in the development of brain and increasing the brain power.

Side Dishes are Ohitashi

The side dishes in Japan are made mainly of boiled vegetables and seaweeds called ohitashi. Ohitashi is eaten with a little soy sauce.

Miso Soup

Other than rice, the other major part of the healthier Japanese nutritional diet is the miso soup. The miso soup made from a paste of soybeans. Miso soup is served in small black or red lacquered bowls. Rice and miso soup makes the right combination. The miso soup is rich in proteins, lecithin, vitamins and minerals need by the body.

Top Rated Food

The top rated food is the soybean vegetable. Soybean vegetables contain proteins, vitamins A, B1, B2, D, E, along with other special food elements. The oils are the suitable unsaturated fatty acids. Suitable amounts of Lecithin are found in soybeans. Lecithin has many beneficial effects on the body that include the following:

  1. Lecithin promotes the normal secretion of hormones
  2. Lecithin promotes the efficient function of blood and blood vessels
  3. Lecithin controls bad cholesterol
  4. Lecithin enhances the absorption of vitamins
  5. Lecithin promotes body metabolism and make the skin young and beautiful
  6. Lecithin controls the levels of peroxidized fats in the body.

Shiitake is Mushroom

The Shiitake which is the super mushroom sum it all of the rich Japanese nutritional diet. For thousands of years, the traditional oriental medicine has hailed mushroom as an important part of powerful medicine. Mushrooms contain lentinan, a highly effective substance for fighting cancer.

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    • plinka profile image


      6 years ago from Budapest, Hungary

      Hi, I myself usually eat miso soup to get some energy in the mornings. It's amazing, full of minerals.


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