Turning Japanese

Turning Japanese

Japanese food, although still unfamiliar to some, is steadily becoming more popular and widespread. Supermarkets now stock ingredients such as Sushi Nori and Japanese Rice Vinegar, as well as Sake in the alcohol aisle. Japanese Rice Crackers are a delicious and healthy snack.

But other than being a trendy food alternative, what are the actual benefits of eating Japanese-style?

What is a Japanese diet?

As far as food is concerned Japanese best known for its sushi. But there is a lot more to Japanese eating than just that. Fish, rice, soy, noodles, vegetables and fruit all play major parts in the Japanese diet. Green tea is also widely consumed.

So what can these components do for our bodies?

Sushi

Many ingredients go into making sushi and all of them can do wonders for our health.

Sashimi is thinly sliced raw fish which can be eaten on its own or as part of ‘nigiri sushi’ (sashimi placed on top of a ball of rice). Some of the most popular kinds of sashimi are tuna, salmon, prawn, mackerel, squid and octopus.

Fish contains fewer calories than meat and is an excellent source of protein. We need protein for growth and repair of bodily tissues. It also contains essential Omega-3 fatty acids which are good for the heart. Fish is a valuable source of minerals such as calcium, phosphorus and iodine. Octopus also contains Omega-3, as well as high levels of Iron and Vitamin B-12.

Rice is a great source of carbohydrates, vitamin B, minerals and amino acids. The starchy carbohydrates give us energy and help with the immune system and fertilization.

Nori is roasted or dried seaweed which is used in ‘maki sushi’. Maki Sushi contains strips of fish or vegetables rolled in rice and then wrapped in nori.

Nori contains calcium and zinc, and is also a good source of lignans. A lignan is a chemical compound which is found in plants such as pumpkin seeds, soybeans, broccoli and some berries. Lignans are being studied for possible use in cancer prevention.

Wasabi is a semi-aquatic member of the cabbage family, and also goes by the name of ‘Japanese horseradish’. It is used, in the form of paste, as a condiment to accompany sushi and sashimi, and is very hot – much like hot mustard.

Studies have shown that wasabi may reduce the growth of cancer cells in a test tube, prevent blood clots from forming, have anti-asthmatic properties and inhibit the growth of bacteria which can cause dental cavities.

Pickled Ginger is another condiment used to accompany sushi dishes.

Ginger is a well known remedy for nausea, especially morning sickness and travel sickness. It can also aid digestion, circulation and has been known to help lower blood pressure and reduce blood clotting.

Tofu

Tofu originated in China over 2000 years ago. It’s made from the curds of soybean milk and is now eaten throughout Asia, and the world. Despite its discovery in China rather than in Japan, tofu has become a staple part of the Japanese diet. It is used in Japanese dishes such as Miso soup, Yu-Dofu (tofu hot pot) and Tofu Salad.

Tofu is an excellent source of protein, and research has shown that eating soy protein regularly can help reduce levels of bad cholesterol by up to 40%, and may even raise levels of good cholesterol.

Soy

Soy has also been known to help ease menopause symptoms. It contains compounds which can act as very weak oestrogens in a woman’s body, therefore easing oestrogen fluctuations. In addition to this, tofu is a good source of calcium, which can help avert the problem of accelerated bone loss in women during the menopause.

As well as the above, tofu also contains high levels of iron, copper and selenium – an antioxidant mineral.

Fruit and Vegetables

Vegetables such as daikon, matsutake mushrooms, Chinese cabbage, spinach and cucumber all feature widely in Japanese cuisine, as well as many others.

Daikon is a mild flavoured giant white radish which is sometimes served alone and sometimes used for flavouring soup or sauce for tempura (deep fried seafood or vegetables in batter). It is very low in calories and high in Vitamin C. Daikon also contains enzymes which can aid digestion.

Chinese Cabbage - otherwise known as Pak Choi or Bok Choi – is a leafy vegetable which is very high in Vitamins A and C. It also contains glucosinolates, which in large doses can prove toxic, but small doses have been found to help prevent cancer.

Fruit is a significant part of the Japanese diet and is usually eaten as a dessert with lunch or dinner. Popular fruits include pears, oranges, persimmons, peaches, strawberries, cherries, watermelon and dates.

Green Tea

Green Tea is one of the most popular drinks in Japan. It is consumed anywhere and at any time of the day. People from all walks of life drink the tea, from those who purchase it from a vending machine, to those who prepare it in sacred tea ceremonies.

The difference between Japanese Green Tea and Chinese Green Tea is that Chinese harvesters pan fry the tea leaves in a large wok. InJapan, the leaves are steamed, dried naturally and then rolled until they are completely dry.

Some studies have shown that Green Tea may help with health conditions such as high cholesterol, inflammatory bowel disease, diabetes, liver disease and cognitive impairment.

Green Tea contains antioxidants which can help prevent cancer and amino acids which may help the body’s immune system.

Positive Effects

• Japanese women have a very low rate of breast cancer and other cancers, and Japanese men also have a lower risk of prostate cancer.

• A 2006 study showed that elderly Japanese people who drank 2 cups of green tea a day had a 50% lower chance of suffering from cognitive impairment than those who drank less than 2 cups.

• The Japanese have lower rates of coronary heart disease and other cardiovascular disease.
• Life expectancy in Japan is the highest ranking in the world – with 86 years for women and 79 years for men – whilst America comes in at a worrying 36^th place.

Other aspects of a Japanese lifestyle are also beneficial. Swap your double bed with its organic latex mattress for a posture-improving futon for example or consider taking up Tai-Chi to relax your body and soul. Turning Japanese is a really something which could benefit your entire family and you don’t have to sacrifice flavour for your health.