Some of the world's longest living people reside in Japan, and here are 8 foods they consume daily.

Nara, Japan, was my childhood home, where I was immersed in natural splendor, ancient landmarks, deeply rooted customs, and authentic, mouthwatering cuisine.

As an adult when I relocated to the U.S., I grappled with the culture of quick and pre-packaged meals. Being a busy working parent, I frequently experienced health issues or felt discomfort due to my eating habits. Thus, after becoming a nutritionist, I chose to concentrate my professional efforts on disseminating Japanese culinary customs.

Whenever I come back to my community, I am struck by the vitality of the elders. Their keys to a long life are eating mindfully and finding their Ikigai, a Japanese term meaning "finding one's purpose."

I consistently maintain a stock of these eight foods in my kitchen and incorporate them into my daily diet for a healthier and more fulfilling life.

1. Matcha

I drink matcha every morning, just like my 99-year-old aunt. I use some of the special bowls she gave me to serve it.

Green tea is packed with numerous health benefits due to its rich content of vitamins, minerals, fiber, and protein, as well as potent anti-inflammatory and disease-fighting polyphenols. These naturally occurring compounds are high in antioxidants, which help safeguard cells from damage.

I have been practicing Chado, the traditional Japanese tea ceremony for preparing green tea, since I was in high school. In the morning, I meditate with my matcha, chasen (bamboo whisk), hot water, and bowl.

2. Fermented foods

In Japan, some of the most popular foods include miso (a fermented soy paste commonly used in soup), natto (fermented soybeans), and nukazuke (veggies pickled in rice bran).

My father would bring back a pile of daikon and seasonal vegetables from his local farmer friends, and I would help him sort, pickle, and serve them with ginger.

Probiotics, found in fermented foods, aid digestion and absorption, and may lower the likelihood of illness.

In Japan, each region has distinct miso and pickle varieties influenced by climate, agriculture, customs, and way of life. Finding high-quality miso in New York can be challenging, so I create my own using soybeans, koji rice, and sea salt.

3. Seaweed

Seaweed, or kaiso, is a common ingredient in Japanese cuisine and snacks. I have been eating seaweed with every meal for as long as I can recall.

This staple food is both tasty and eco-friendly, offering numerous health benefits. It's low in calories and rich in fiber. Additionally, it's packed with essential minerals and vitamins, including iodine, iron, potassium, magnesium, vitamin B12, and omega-3 fatty acids.

In my kitchen, at any given time, there are likely between five and ten varieties of seaweed, each with distinct tastes and cooking applications.

I'll add kombu seaweed to my miso soup and include some dried mushrooms.

4. Beans

I ensure that I consume minimally processed soy products daily as they are both affordable and tasty, making soybeans a staple in my diet.

Edamame, kinako, unsweetened soy milk, natto, and miso are essential in my kitchen. Soybeans are rich in fiber, B-vitamins, potassium, and polyphenols such as isoflavone.

Red beans, or azuki, are also a favorite of mine. These beans are packed with polyphenols, fiber, potassium, protein, and B-vitamins, all of which can help combat inflammation. Red beans are commonly used in soups and desserts, such as wagashi, which are often enjoyed with green tea.

I make wagashi at home using simple ingredients such as red bean paste, sweet mochi rice, and fruit. Instead of adding additional sugar, I use dried fruit and cinnamon as natural sweeteners.

5. Tofu

Tofu is a popular food among me because it offers protein, similar to meat and dairy, but without any cholesterol. Additionally, it is highly adaptable and can be utilized in a wide range of dishes. As a result, it is always included in my grocery list.

I may prepare it in various forms such as a burger, dumplings, veggies in fried rice, soup, vegan curry, hummus, as a side dish, salad dressing and sauces, and even as dessert during the week.

6. Sesame

Tahini and roasted sesame seeds are my go-to ingredients in the kitchen. I prefer to use them instead of oil when stir-frying vegetables and making fried rice, as they provide numerous health benefits.

Sesame seeds are rich in vitamins B and E, protein, fiber, magnesium, calcium, and phytosterols, which can aid in managing cholesterol levels.

7. Shiitake mushrooms

Lentinan, a polysaccharide found in shiitake mushrooms, can help fight inflammation and is packed with protein and vitamins D and B.

I use dried shiitake mushrooms for overnight dashi (soup stock) with kombu seaweed, miso soup, dressings, vinegar, and curry, among other things.

Organic mushrooms are a favorite among both humans and squirrels, as I discovered when I put them on a bamboo plate and placed them at the window.

8. Ginger

Ginger is recognized globally as a healing cuisine. It enhances immunity and metabolism. I frequently rely on it to alleviate upset stomachs and colds.

Ginger enhances the flavor of dishes and protects food from spoiling.

I frequently incorporate a substantial amount of ginger into miso soup and utilize it in various dressings, sauces, marinades, and sweets. Ginger is an excellent addition to nukazuke, natto, fish, and noodles.

As a child, I cherished my mother's umeboshi (pickled plums) with ginger and red shiso pickles. Now, year-round, I enjoy a cup of ginger tea with dried goji berries, cinnamon, matcha, and kudzu to combat illness.

I hope that some of my favorite recipes will make it into your kitchens!

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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