15 Of Japans Most Healthy Dishes That Should Be Added To Your Diet

The top 15 traditional healthy Japanese foods that you should add to your diet have been listed below:

  1. Sashimi
  2. Miso
  3. Seaweed
  4. Shiitake Mushrooms
  5. Natto
  6. Tofu
  7. Soba
  8. Green Tea
  9. Oily Fish
  10. Konyaku
  11. Edamame
  12. Rice
  13. Matcha
  14. Japanese Pickles
  15. Sushi

Continue reading to learn more about the top 15 traditional Japanese meals you should incorporate into your diet to improve your health.

Adding Sashimi to Your Diet

Sashimi is simply raw fish that has been sliced. Two vast oceans encircle Japan. Since Japan is in close proximity to the Pacific Ocean and the Sea of Japan, Japanese people tend to consume a lot of seafood, especially when it’s fresh.

Fish is abundant in protein and omega–3 fats, associated with improved blood pressure, cognitive function, and heart health. Sashimi is a delicious way to eat fish without the extra calories from frying or marinating it in heavy sauces.

Sashimi is even better when served with Wasabi, another very beneficial ingredient that lowers the risk of cancer and heart disease.

Adding Miso to Your Diet

Miso, a soya bean paste that has been fermented, is frequently consumed as a soup. Miso soup is a popular accompaniment to many Japanese foods and is considered one of the country’s most essential cuisines.

Miso is substantial in protein and has a variety of nutrients that can help decrease cholesterol, prevent cancer, and improve the immune system.

Add some wakame seaweed and tofu for a genuine, traditional Japanese cup of warm miso soup. Not only is it considered tasty, but it’s also packed with beneficial bacteria, enzymes, antioxidants, amino acids, and vitamins.

Miso is high in protein and has been shown to decrease cholesterol, strengthen the immune system, and aid digestion. So, toss a cup of miso soup into your next dinner and watch how you feel.

Adding Seaweed to Your Diet

Seaweed is widely consumed in Japan, both fresh and dried. Fresh ones go in miso soups, salads, and vinegared dishes, whereas dried ones go in rice balls (onigiri) or sushi. Seaweed is high in nutrients that are difficult to obtain from other sources, and it is also beneficial to your hair.

Wakame Seaweed

Wakame is considered to be packed with nutrients like iodine, manganese, folate, magnesium, and calcium. Wakame seaweed is also delicious in Japanese soups like miso or sliced into julienne strips for a seaweed salad.

Nori Seaweed

Adding nori seaweed to your diet may be as simple as munching on dried nori sheets as a nutritious snack or making temaki rolls or hand-rolled sushi.

Try omitting the rice for a low-carb version and replacing it with vegetables like avocado, cucumber, carrots, and sprouts for an enjoyable and straightforward way to wrap your favorite fillings.

Kombu Seaweed

Try adding kombu seaweed to your soups if your soup has been tasting a little bland recently. It’s a form of edible kelp used to make ‘dashi’ soup. Dashi is well-known for being the base for many classic Japanese meals such as ramen.

Adding Shiitake Mushrooms to Your Diet

Shiitake, the healthiest mushroom, is widely consumed in Japan and is also used as a stock because of its robust flavor. It’s heavy in protein and low in fat, and it helps to prevent heart disease and high cholesterol.

Adding Natto to Your Diet

Natto is probably the most unusual Japanese food item to most outsiders and even some Japanese. Natto is made from fermented soybeans with a pungent odor and slimy texture and is a veritable superfood.

When adding natto to your diet, you provide your body with a protein-rich, low-fat, vitamin B, D, fiber, and iron-rich source. Natto helps build bones and stimulate the immune system.

Adding Tofu to Your Diet

In Japan, soya products are widely used. Tofu is an excellent meal for vegetarians and people on a diet. It’s so high in protein that meat or fish may be replaced.

Low in fat and includes isoflavones, tofu aid in the treatment of female hormones.

Tofu is available in a range of forms and textures, and it may be prepared in various ways. From super-soft silken tofu for miso soups to large cubes gently fried and floating in a pool of Agedashi broth, there’s something for everyone.

Tofu is a versatile ingredient that may soak up marinades or add to noodles and grains.

Adding Soba to Your Diet

Japanese people use quite a bit of noodles, such as Ramen and Udon, in their diet. However, if you want to eat healthily, try Soba. Compared to other noodles, soba noodles are manufactured with buckwheat flour, containing more protein, minerals, and Vitamin B1; B2.

Soba also includes rutin, which has anti-aging and blood pressure-lowering properties.

Adding Green Tea to Your Diet

Green tea is undoubtedly Japan’s healthiest beverage. Green tea is abundant in antioxidants and catechins, which aid in preventing cancer, arthritis, high cholesterol, and heart disease. It is also beneficial for relaxing.

Adding Oily Fish to Your Diet

The oils contained in some blue-backed fish species are high in beneficial chemicals like DHA and EPA, which are unsaturated fats or healthy fats that are good for your skin and hair.

The oils aid in reducing cholesterol and the prevention of cardiovascular disease. Fish oil is also thought to aid with brain regeneration.

Adding Konnyaku to Your Diet

At first glance, Konnyaku may appear strange. It’s a Konyaku potato-based grey jelly substance. It doesn’t have much flavor, but it’s packed with nutrients. 

Konnyaku is abundant in minerals and fiber, and because it is 95 percent water, it has a low-calorie content of only six calories per 100 grams.

Adding Edamame to Your Diet

Edamame is considered a fresh soya bean famous in Japan throughout the summer. Edamame is abundant in protein, fiber, omega-3 fats, iron, zinc, and vitamin C, among other things. It’s a great beer snack that’s also good for you.

Edamame beans offer your body more protein than lentils, chickpeas, or black beans in a one-cup meal. Edamame beans are also high in amino acids and fiber, making them helpful for weight loss.

Adding Rice to Your Diet

Japanese rice is essential for general health and a well-balanced diet, whether brown or white. Rice is a low-fat carbohydrate that keeps you full and gives you the energy you need to go through the day.

Japanese rice, in reality, is high in nutrients such as vegetable protein, dietary fiber, calcium, and vitamins.

Rice is highly adaptable, delicious, and inexpensive, so it’s no surprise that it’s consumed daily in Japan. There’s nothing like freshly cooked rice to round out a meal.

Adding Matcha to Your Diet

Outside of Japan, matcha has grown in popularity. Matcha powder is used in everything from matcha lattes to matcha sweets, and it’s not just healthier than conventional green tea but also an integral component of Japanese ceremonial tea culture.

Matcha is abundant in antioxidants and catechins, which have been linked to the prevention of cancer, arthritis, high cholesterol, and heart disease. Matcha also has more excellent caffeine content, so skip the coffee and try matcha instead.

Adding Japanese Pickled Vegetables to Your Diet

Tsukemono, or Japanese pickles, are served with almost every meal in Japan. These traditional Japanese pickles are produced from fruit or vegetables such as cabbage, radish, and cucumber in vinegar or salt brine.

These colorful, sweet, and vinegary pickles are an excellent source of probiotics and vitamin B and are tasty.

Like most fermented foods, tsukemono is high in enzymes that aid digestion, stomach health, and kidney health. You may either buy tsukemono or make your own.

Adding Sushi to Your Diet

Traditional Japanese sushi is much more than just raw fish. Sushi is a highly regarded cuisine frequently regarded as an art form due to its meticulous preparation, accuracy, and commitment.

The traditional Japanese version of sushi is very different from what you’ll get at a western restaurant. If you ever visit Japan, you must have genuine sushi at one of the traditional restaurants. 

A traditional sushi dish is usually made of vinegared rice, seaweed, fish, or vegetables. A well-known chef reportedly stated that a decent sushi restaurant should smell like cucumbers and watermelons rather than fish.

Sushi is made with the freshest assortment of sushi-grade raw fish.

Please keep in mind that sushi may be as healthful or as gluten-laden as you like. It all boils down to the decisions you make. Avoid tempura and other fried foods if you want to eat healthily. Sushi is made up of a lean piece of fish, a little bit of rice, and fresh veggies, making it a very healthful and satisfying dish.

MT Lee
My fascination with Japan began several years back at a roadside bonsai stand while on vacation. I became more interested in the where and why's more than the trees themselves. My love of Bonsai led me to further research my interest in the gardens where they originated from and the places and people that surrounded those little trees. My curiosity was well rewarded upon visiting Saitama where the National Bonsai Museum was located and Omiya Village the bonsai mecca for lovers of this ancient art form. Exploring many towns and villages and even making my way to Japan's furthest southern prefecture of Okinawa. I hope to share my love of this wonderful and exotic place with all those who want to know more about Japan.