The list of healthy Japanese food is a collection of Japanese Superfoods. Superfoods are endowed capabilities superior nutritional foods. For more information see the definition given in“european food information council”.

The list of healthy Japanese food intended to be the tool that you may know the healthy Japanese food that we want to eat.  We will certainly take some surprise, because some because we eat it and love it!  For foods that you have not tried, I recommend that probéis, as are some foods that interest us eat.

I will compile the list all healthy Japanese food explaining that each of them has nutritional value, as you know and what is the way it brings more nutrients manufacturing, that ye may know then how to make the purchase…..In fact often confused industrialized consumer products, therefore they offer a low-cost version of the product, taking advantage of the reputation of the product, it does not offer even half of the nutrients….. How to detect normally you are looking at the ingredients. You'll see in each Superfood.

Ishoyu Dogen It is a Japanese proverb meaning Food is medicine

Today there is a growing trend in society, in the awareness of how it affects our health food, why such topics as: containing food, as done or as prepared are issues we have to go educating ourselves if we have a long and prosperous life ;)!

Among healthy meals, traditional Japanese food is one of the healthiest because it is based on the following principles:

  • select and prepare food in harmony with the season.
  • only the freshest ingredients are selected, why they eat when you touch.
  • Food processing methods that increase the flavors and nutrients. For example use natural fermentation used to transform soybean miso helps destroy toxins present in the bean, while increasing the concentration of isoflavones.

Here I present 18 Japanese foods considered super foods that have been selected from the following book: japanese food that heal

1) Miso:

fermented soybean paste that is a source-essential amino acids, vitamins and minerals. Besides being a low source of calories and fat. Anyway the great asset of miso and other fermented soy foods like tofu, soy milk, soy sauce and tempeh are isoflavinas . Isoflavone intake has been shown to improve mental function,  stabilizes blood sugar and protects against osteoarthritis.

And remember, fermented soybeans contains 30 times that soy isoflavones. Consequently fermentation, Miso is rich in lactobacillus, that help assimilation and digestibility of nutrients. Anyway to enjoy miso with lactobacillus this has to be pasteurized.

He Hatcho miso, one of the misos that I commented that I have to agree you had the item is types of miso, because it is very high in arginine, result of long-term fermentation. Arginine helps to delay the appearance of tumors as strengthens the immune system. Hatcho made of miso is very beneficial to AIDS sufferers.

There are many types of miso, but in order to facilitate the purchase, It must look at the following:

  •  Fermentation time: the long-term, that they are darker and salty flavor, and short, they have less nutritional properties but are sweeter. Also more traditional ments are fermented at room temperature, process that causes fermentation is slower, but richer, instead industrial ments accelerate fermentation by temperature. Search on the label “natural fermentation”.
  • ingredients: Crafting typically used organic ingredients, marine salt and usually made with koji traditionally made. Search on the label “Organic”.
  • pasteurization: Ments can be found unpasteurized real good, but just remember that unpasteurized miso many nutrients and flavors are lost.

2) Toasted sesame oil:

As with coffee roasted sesame when, biochemical changes occur in sesame, that make them increase flavors and aromas. Sesame oil is rich in vitamin A, B and E, plus minerals like iron, football, copper, match, magnesium and nutrient silicic acid. The highlight is that It is rich in linoleic acid, one of the two essential fatty acids that our body can not produce, it is necessary to keep the skin and other tissues young. It is also rich in oleic acid, the major constituent of olive oil, very beneficial for cardiovascular health.

For the best sesame oil should select the most golden seeds, then you roasting simmering, as slower this process better. In industrial production this process is usually speeds.

The method ideal for oil extraction processing is by tama shibori o presión simple, This traditional method is so gentle and slow that keeps the flavors and nutritional properties, which instead with industrial extractions increased friction and temperature are lost. Even the cheaper oils perform a chemical extraction that extracts too many properties.

One of the benefits of sesame oil is not easily oxidized. This is because it contains antioxidants like sesamol. Other oil containing no sesamol, They oxidise more easily.

Things to look for on the label:

  • unrefined: Sesame oil is Best consume unrefined, because in this way they contain as antioxidants sesamol. Search and “unrefined”
  • extraction process: It is not always indicated but look for the extraction process.
  • ingredients: only put sesame oil, sometimes, mixtures made to lengthen.


3) Shoyu (soy sauce):

Surely it is the most widely used ingredient in Japanese cuisine: sashimi, sushi or tempura would not be the same without shoyu. Used is so characteristic that sometimes known as “the taste of Japan“, because in five flavors tasted shoyu: salado, dulce, bitter, Sweet and umami!!

As shoyu is a fermented soy food has the same nutritional qualities of miso. Even the University of Singapore has shown that it has 1or times more antioxidants than red wine and more effective than vitamin C.

The most traditional shoyu is made from wheat and soybeans. Equal parts are inoculated with Aspergillus stop prepare koji. The koji is mixed with salt and water and allowed to ferment in wooden fermenters during 18 months. Once completed, shoyu always pasteurized, it would be very difficult to keep.

But eye half the soybeans are in the market has not been fermented, It is made by mixing soya extract, alcohol, sugar, salt, and preservatives, and food colorings. Practically the rest is produced by extracting oil from soybeans by hexane, thus the manufacturing process is much faster. The problem is that the very toxic chemical hexane is if it ends in the final soybean, In addition to being an environmental hazard.

This means that only 1 % of soy sauce produced Japan is fermented in the traditional way. Look at the labels carefully if you want to someday try a soy made with natural fermentation.

Soybean wooden fermenters. Foto: Joi Ito. Fuente: flickr.

4) Tamari ( gluten-free soy sauce):

Tamari is performed as soy sauce without wheat. Tamari is great and probably is one of the lesser known fermented foods. Surely with the rise of food without gluten, This will have an increasingly important role. Tamari to be prepared 100% soybean, It is considered healthier soy sauce.

By buying tamari be careful that there are no traces of wheat, especially if what you're looking for is a gluten-free soy sauce. With the purchase of tamari there is the same risk with soy sauce, and most tamari we found was prepared by extracting the oil hexane, making the purchase must look underline that the fermentation process has been developed naturally.

On the other hand, ingredients to look fermented soy beans are, will, water and sometimes traces of wheat. The only ingredient that you can find is the mirin, as it is sometimes used as a preservative.


5) Amazake (sake dulce)

Amazake means sweet sake and macrobiotic dessert par excellence. Amazake is the result of fermentation of rice, koji and water for a day. During this process the koji dissolved starch into natural sugars, giving a very sweet taste.

The Amazake also taken as a drink, adding water and a little ginger.

The Amazake is a source of long lasting energy, because different types of sugars it contains are gradually digesting. Amazake enzymatic capacity makes it Utilize to create traditional Japanese pickles.

The Amazake is rich in complex carbohydrates and vitamins. Well if taken with Amazake made with brown rice this will be much richer in fiber.

Like all fermented products, the amazake contains essential fatty acids, not present in industrial amazake. Another big difference with industrialized version, is that, The koji is replaced by enzymes produced in laboratory, which gives a simpler product. The reason for using enzymes laboratory is to achieve greater consistency. At the time of buying, how to differentiate it will look at the ingredients. Especially containing koji.


6) Lamb:

The roots are the energy source of plants with many nutritional properties, as surely you know as ginseng root and carrot. The kudzu emphasize that can weigh more than 90 kg. Giant!

Its high content of starch makes it an ideal thickener for macrobiotic diet. In addition to its high content flavonoids It makes it very beneficial for the digestive system and circulatory, as one of its properties to reduce cholesterol.

The kudzu consumed in powder form. This is made by extracting the starch, 13% the total root, the rest of the root in a process that lasts 3 months. Nor a more automated extraction can shorten this time. This makes the Kozu is much more expensive than, for example potato starch, that can be removed in 3 days. Even some manufacturers potato starch mixed with Kozu to be cheaper, but the potato starch has no starch properties Kozu. By buying assure that dust is 100% de kuzu.


7) Vinegar rice

Vinegar is the world's oldest condiment result of converting the alcohol into acetic acid. There vinegars of all types and are a natural food preservative. It tastes acidic due to the presence of amino acids. These are responsible for their medicinal effects, since they serve to counteract the effects of lactic acid in the blood, causing fatigue, irritability and muscle hardness.

Among vinegars, the brown rice, kuro-su (black vinegar), It has a high concentration of amino acids.

Brown rice vinegar is made much like the sake, a very simple sake. Brown rice is grown will Aspergillus to develop koji, then it is mixed with more brown rice and water, and allowed to ferment. The first two months Alcohol is created, then mixed with a little vinegar and left to ferment at a hot temperature for two months, acetic acid in vinagre.Normalmente transforms the sake diluted with water to reduce the acidity and ripened 10 months.

This type of vinegar alone represents 1% From the market. The fastest system does not use koji, but byproducts sake, which are mixed with distilled alcohol. In less than a month you have vinegar. De todos modos, not like alcohol is distilled, this vinegar contains most amino acids present in the fermented alcohol. In fact it has 5 times less. When looking to buy the koji.

In the chapter 2 and 3 The list of healthy Japanese food I will explain the 11 following!



  1. […] with the first part of the list of healthy Japanese food I will tell 5 products over the 18 selected, considered healthy Japanese food […]

  2. […] wheat gluten is way more durum wheat. When buying fijaros especially the shoyu (soy sauce) It has been produced naturally and ideally buy in the area […]

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