I recently came back from Japan and I can say that the way that I look at food has completely changed. Traditionally, I used to think of food as just a fuel to help us get by day-to-day. From my experience abroad, I’ve come to understand how exactly food can be used as a powerful tool to boost our wellbeing and longevity.
Inspired by my travels, I have recently been eating a breakfast that consists of foods that are completely whole and complex. The benefits are abundant, both physically and mentally. For example:
Bone Broth Miso:
- Rich in essential nutrients
- Promotes heart health
- Improves digestion
Sheep’s Milk Yogurt:
- Contains many natural vitamins and minerals
- Has high protein levels
- Aids in weight management
Sudachi Orange:
- Supports stable immune system
- Reduces inflammation
Katakuchi-Iwashi:
- Contains high levels of calcium
- Is a clean, whole protein
Umeboshi:
- Protects liver process
- Supports pH balance
Natto:
- Increases longevity
- Contains Vitamin K and Nattokinase
Whitefish:
- Reduces risk of stroke
- Boosts brain health
Ikura Keta Salmon Roe:
- Improves skin elasticity
- Assists cognitive function
Studies have proven that complex foods offer a large variety of health benefits. For example, eating foods such as natto (fermented soybeans) and whole fish have been shown to reduce mortality rates by 15-20%. In a 2024 small-fish study from Nagoya University, they found that 80,000 people who consumed small fish actually had a significant reduction in all-cause mortality as well. This is because when you eat the bones and organs of the fish, you receive important micronutrients (such as calcium, vitamin E, and taurine) that aid your body in battling deadly diseases.
Something that I’ve cut completely out of my diet are powders. Protein powders fuel the body with protein in spikes. A benefit of eating whole proteins is that they take longer for the body to digest, keeping you fuller, longer. A lot of protein powders on the market actually secretly contain lead and/or arsenic. When you’re eating whole foods, you know exactly the source of where your food is coming from. This eliminates the fear of possibly poisoning your body with these toxic elements.
By sourcing fish oil intake through foods like Ikura Keta salmon roe, you are getting the phospholipid version, rather than getting the ester version. Phospholipids can cross your brain and skin barrier better, and have the advantage of having superior absorption in our cell membranes. This is opposed to the triglycerides in actual ester forms, which take longer to be absorbed.
Rather than telling you what to eat, the goal of all of this is to get you thinking about how you eat. I’m committed to being the best version of myself, and that starts with what’s on my plate every single morning. I encourage you all to do the same!
Sources:
https://www.healthline.com/nutrition/why-miso-is-healthy#TOC_TITLE_HDR_5
https://www.gardenia.net/plant/citrus-sudachi
https://bokksumarket.com/blogs/magazine/a-guide-to-shirasu-anchovies-and-their-role-in-japan
https://openblue.com/blogs/cobia/5-health-benefits-of-eating-whitefish