AD – This is an advertorial feature 

Japanese cuisine has long been renowned as being one of the healthiest diets in the world. Japan has one of the longest life expectancies in the world, as well as having a lower risk for many illnesses, and their diet has long been attributed to this. Here are some of the key aspects of Japanese cuisine and the health benefits they can offer.

What Are the Key Health Benefits of Japanese Cuisine?

Japanese people have also been found to have a lower risk for illnesses such as heart disease, cancer, diabetes and Alzheimer’s, as well as having the lowest rate of obesity. How is the diet thought to affect this?

Reduced Cancer Risk

Compared with other countries, Japan has a very low risk for certain types of cancer, particularly hormone-related cancers, such as breast cancer. This is believed to be due to the high levels of vegetables, healthy fats and high-fibre dishes eaten in Japan.

Lower Risk of Heart Problems

Japan has one of the lowest rates of heart problems in the world, and this is thought to be connected to the fact that many Japanese dishes are filled with ingredients that promote a healthy heart. At the same time, the Japanese diet is free from a lot of ingredients that are bad for the heart, like saturated fats, sugar and processed foods. Soy is one of the most commonly used ingredients in Japanese cuisine and is known to regulate blood pressure and reduce the risk of heart attack.

Full of Protein

Japanese cuisine sees protein as one of the most important aspects of a diet. Typically, Japanese dishes will be packed full of protein, with fish, chicken, and tofu being commonly used ingredients. Protein is greatly beneficial to the body, helping to build strength and providing you with iron.

What Food is Included in a Traditional Japanese Diet?

The Japanese diet includes a lot of fresh, unprocessed foods, and is low in dairy and sugar. As a nation of islands, seafood is a key feature of Japanese cuisine, with rice, soybeans and vegetables being staples too.


Sushi and sashimi are two of the best-known dishes enjoyed in Japan. Seafood is a staple in Japan, and fresh, raw fish is commonly used in sushi and sashimi dishes. Fish is also used in a wide range of dishes, served with rice, in broth, or grilled. Fish offers a range of health benefits, largely due to the omega-3 fatty acids it contains. Such benefits include helping the heart, lowering blood fat levels, easing joint pain and protecting against dementia.


Another ingredient originating from the sea, seaweed is commonly eaten in Japan, as part of sushi rolls, in salads and in soups. Seaweed is a superfood ingredient, offering a huge range of health benefits. Like fish, seaweed contains omega-3, so can offer similar benefits as fish. Seaweed also provides the body with vital nutrients in the form of vitamins and minerals, including B12, iron and calcium. It also contains iodine, which is essential for maintaining a healthy thyroid. A high fibre ingredient, seaweed is great for the gut too, and can even help with weight loss!


Miso is a paste made from fermented soybeans, and is added to a wide range of dishes, particularly broths and soups. Miso, and the soybeans they are made from, is a great source of protein, while also offering nutrients such as calcium, iron, magnesium and B vitamins. Miso paste has more health benefits than other soybean products, as the fermentation process adds probiotic bacteria, which help the body absorb nutrients, aid digestion and strengthen the immune system. Miso is also believed to promote heart health by lowering cholesterol and reducing blood pressure.

Green Tea

A traditional Japanese beverage, green tea has become popular worldwide based on the assortment of health benefits it offers those who drink it. Much of these benefits are due to the antioxidants this tea is packed full of. Antioxidants are known to help clear skin, protect the heart and reduce the risk of cancer. Green tea is also known for boosting brain function and memory, as well as improving metabolism, which in turn helps to burn fat quicker.

What Japanese food in the UK are you interested in trying for its health benefits?


  1. I love Japanese food! I follow a plant-based diet and usually look to international cuisine for recipes and ideas. Japanese, Mediterranean and Indian food are some of my favorites due to the spices and herbs used in preparation. I’m always amazed at how beneficial plants, herbs and teas are for us. It’s like Jehovah God created everything we needed to live happy healthy lives.

  2. Ramen is another staple in Japanese food, and often the broth is made from the simmering bones and other herbs to get a nice, umami flavor. Toss some fresh ramen noodles in and a bunch of veggies – you can’t really go wrong there either!

  3. Great post! You have inspired me to add some Japanese food to my diet. I love vegetables,,,and I love stir fry dishes. I like fish also. I only worry about raw fish…you have to know that is is fresh! Otherwise, I know that it is very good for you. 🙂

  4. I love Japanese food! Although I don’t eat fish and stick to the veggie options. I especially love sushi or anything that involves rice, and I love miso soup. It’s great to know that these foods have health benefits as well as being delicious!

  5. Call me naive but I had no idea Japanese food had so many health benefits. I haven’t really tried much Japanese food, I don’t really like fish so that seems to have put me off. I didn’t know the Japanese were such fans of Green Tea – my favourite beverage! So I feel as though I’m participating a little in their practices xxx

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.