Every day food that a Japanese nutritionist loves and recommends, based on the experiences of 90-year-olds in their lives.

Japanese cuisine is known for its diverse range of seaweed, with approximately 1,500 species found in the oceans surrounding Japan. The flavors and textures vary depending on the region and climate.

As a nutritionist from Nara, Japan, seaweed holds a special place in my heart, as it has been a daily staple in my diet since childhood.

My mother, who passed away, was a big fan of seaweed. Not only did she enjoy its taste and versatility in various dishes, but she also believed it helped keep her hair healthy and strong. My grandfather would always have some chewy kombu candy on hand and would give it to me as a treat whenever I visited him.

My 99-year-old aunt and my in-laws, who are 95 and 88, swear by a daily bowl of miso soup with wakame seaweed.

At 86 years old, my first cooking instructor continues to teach, with many of her recipes featuring seaweed.

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I will always have at least six seaweeds in my pantry, including kombu, wakame, nori, hijiki, kanten, and aonori, and I will strive to obtain some red tosaka seaweed as well.

I am content with consuming seaweed for the rest of my life due to its numerous benefits.

1. It is a hassle-free ingredient

In 1994, when I first moved to the US, it was difficult to find tofu, matcha, and seaweed. However, now I can easily find all of these items at a local Asian market or even at Whole Foods.

Many daily dishes can easily incorporate seaweed, which is convenient and shelf stable, requiring minimal preparation.

I need to soak it for 10 minutes, wipe it with a paper towel, wrap it, or sprinkle some flakes on it. It has a savory umami flavor and enhances other ingredients without the need for extra salt, sweetener, or fat.

2. It is rich in nutrients

Seaweed, regardless of its type, has been discovered to contain high levels of both soluble and insoluble fiber, which can aid in digestion, weight control, and overall gut health.

Iron, iodine, potassium, calcium, magnesium, and polyphenols are naturally occurring compounds in plants that can help fight inflammation and illness, manage blood sugar levels, and are found in seaweed.

Seaweed is a plant-based protein source that contains all 9 amino acids and Omega-3 fatty acids, which are beneficial for heart health and cell growth.

3. It is environmentally friendly

Sustainable seaweed growth requires minimal land, fuel, and pesticides, naturally occurring in oceans, and can decrease carbon emissions.

I enjoy preparing vegan and kosher dishes for my loved ones. For instance, instead of using gelatin in my cooking, I opt for kanten seaweed to create delicious and sweet vegan jello with azuki (red bean) paste, citrus fruits, pumpkin, edamame, and cucumber.

4. I use it in just about everything

I prepare my signature healthy miso soup using dashi broth, dried shiitake mushrooms, tofu, seasonal vegetables, kombu, and wakame seaweed.

I always add wakame or hijiki to my boiled dry noodles before draining the pot. My ohitashi (steamed vegetable salad) features hijiki and arame seaweed as its star ingredients.

I always enjoy my breakfast of seaweed-wrapped multi-grain rice, natto, and nukazuke topped with nori seaweed flakes. Each time, I express my gratitude with "Oishi, arigato," meaning "So delicious, thank you very much!" This enhances the experience.

I have made many rice balls with kombu and nori for my son and his tennis teammates when he was young. One of my signature dishes for my family and community is a cucumber, wakame and tosaka salad with miso vinegar dressing and natto on top.

I love eating seaweed daily because it makes me feel healthier and transports me to an ocean haven.

Michiko Tomioka, a certified nutritionist and longevity expert, is a plant-based diet advocate born and raised in Nara, Japan. She has worked in nutritional roles at substance recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.

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