What Can We Learn From One Of The Healthiest Countries On The Planet?

The Japanese diet is one of the best in the world and is a healthy diet for obese children. Life expectancy is the highest, and obesity has only recently become an issue with the infiltration of western fast foods.

The people of Okinawa, an island and prefecture of Japan, enjoy particularly vibrant health. They have a history of slow ageing with delayed and often non existent chronic diseases including dementia, cardiovascular disease (coronary heart disease and stroke) and cancer.

So what components make up this health giving diet?

Cruciferous Vegetables

The Japanese consume about five times the amount of cruciferous vegetables as the average westerner.

Cruciferous vegetables include cabbage, broccoli, Brussels sprouts, Chinese cabbage, cauliflower, kale, watercress, radishes, parsnips, and turnips.

Shitake Mushrooms

A symbol of longevity in Japan due to their health-promoting properties. They are most known for invigorating the immune system and fighting against disease and illness. They also lower cholesterol and are a powerful antioxidant.

Fish

The Japanese diet abounds with fish, consumed at more than 154 pounds per person per year, almost one-half pound per day.

Fish that is rich in essential fatty acids is generally eaten daily, especially in the Okinawa region. Essential fats are known for a range of health benefits including reduced heart disease, lowered cholesterol, and improved brain function among them.

Seaweed

Kombu (from warm waters) and Nori (from cold waters) seaweeds are plentiful in Japan. These contain high amounts of iodine as well as minerals and microelements which impart robust health as well as being flavoursome.

Tofu

This is a good source of protein and is packed with nutrients necessary for good health. It has been shown to lower cholesterol and improve cardiovascular function.

It is also provides energy and is rich in antioxidant minerals.

Green Tea

Research has linked an increased consumption of this oriental infusion with a reduced risk of conditions such as cancer and heart disease. It is a powerful antioxidant.

Green tea has been linked with a reduced risk of cancer in both men and women. Research has found that individuals who consume green tea tend to have lower blood levels of cholesterol. Studies have also shown a decrease in blood pressure. Green tea consumption is linked with a reduced risk of stroke and heart disease.

A varied diet

The typical Japanese will have about 100 varieties of food per week compared with just 30 in the average British diet and 45 in the average southern European diet.

Low Cholesterol

High cholesterol foods such as red meat and cow's milk are almost non existent traditionally.

Low in Sugar

Sugar consumption is very low compared with the rest of the world, and the consumption is far lower in Okinawa compared to the rest of Japan.

80% full

The Japanese are said to eat until they are 80% full rather than stuffed to the max.