Top 5 Foods with the Highest Nutritional Value: Japanese Nutritionists (2024)

Today, many people are paying more attention to the nutritional values in their diet. What kind of foods are the most nutritious? In 2021, 33 Japanese registered dietitians offered their professional advice and identified the top five foods with the highest nutritional value.

Nutritionist Okada Akiko compiled the following list:

1. Natto

Topping the list is natto, a fermented food. It contains high-quality protein and is also rich in dietary fiber, which helps regulate the intestinal environment. Natto has rich nutritional value not only for its slimming and beautifying properties but also for menopausal discomfort.

In addition, natto contains nutrients such as saponin and potassium, which can prevent high blood pressure. The lecithin in natto can eliminate fatigue, and the soy isoflavones it contains have estrogen-balancing and anti-aging effects.

A 2020 study published in the BMJ involving more than 90,000 Japanese participants found that those who regularly ate natto were more likely to live longer, particularly with a lower risk of cardiovascular disease mortality. Compared to those who did not eat natto, men and women who regularly ate it experienced a reduction in cardiovascular disease-related mortality by 24 percent and 21 percent, respectively.

A study published in Processes in 2020 found that natto contains antimicrobial substances that can inhibit pathogenic bacteria such as Escherichia coli, Helicobacter pylori, and Staphylococcus aureus. Additionally, research has shown that natto possesses antiviral properties, with nattokinase capable of disrupting the spike proteins on the SARS-CoV-2 virus.

Another study published in Nutrients in 2022 showed that natto can increase the number of beneficial bacteria in the gut, such as bifidobacteria. Notably, a low count of bifidobacteria in the gut is linked to metabolic disorders like hypertension and diabetes.

Related: Nattokinase vs Nattozimes

(Shutterstock)

2. Yogurt

Yogurt is also a fermented food and can be a nutritious alternative to desserts. It is a suitable option for all age groups. Different types of yogurt have various strains of beneficial lactic acid bacteria. Consumption of yogurt can promote a healthy gut environment, reduce the risk of constipation, and strengthen the body’s immune system.

Some nutritionists also add soy flour or flaxseed oil to yogurt to enhance its health benefits.

In addition, yogurt is an excellent calcium and protein supplement and can be eaten alone, with fruit, or with oatmeal.

3. Broccoli

Broccoli has strong antioxidant properties and can effectively relieve fatigue. It is rich in vitamin C, which can ward off colds and flu, and can also be a good source of folic acid. Additionally, broccoli carries more amino acids than other vegetables.

As a raw vegetable, broccoli has better antioxidant effects than other vegetables. Small amounts consumed daily can improve liver function.

(Plateresca/Shutterstock)

4. Soy Milk and Nuts

Soy milk and nuts are tied for fourth place as valuable additions to one’s diet. Soy milk, in particular, offers numerous benefits, such as aiding in weight loss and helping you look younger. Additionally, soy milk can help alleviate menstrual cramps. Consuming soy milk will give you a healthy dose of plant protein and soy isoflavones.

There are so many kinds of nuts, but nutritionists recommend peanuts, almonds, and walnuts in particular. Eating peanuts helps power the brain and also keeps you feeling full.

Almonds, rich in vitamin E, have an antioxidant effect and provide the body with essential fatty acids. Walnuts help regulate the intestinal tract and speed up the brain’s response.

Okada said that, while nuts can be beneficial for increasing fat intake, they can also be calorie-dense. Therefore, it is recommended to opt for nuts without any added ingredients to avoid consuming too much fat.

(somrak jendee/Shutterstock)

5. Seaweed and Eggs

Eggs and seaweed tie for fifth place. Seaweed is rich in minerals such as calcium and iron, as well as dietary fiber and beta-carotene, which help prevent obesity and improve immunity. Seaweed also has a beautifying and weight-loss effect. Eat it before meals to help avoid a sharp rise in blood sugar.

The nutritionists recommended seaweed variations such as seaweed in vinegar, wakame, and nori.

Eggs are rich in essential amino acids and a good protein source for various dishes. Except for dietary fiber and vitamin C, eggs contain almost all nutrients, making them a simple and convenient “whole food.”

Egg Custard. (Courtesy of Chef Leung)

In an interview with The Epoch Times, Dr. Dingen Dai of Taipei Tzu Chi Hospital said that eggs contain vitamin B12, which can help create red blood cells, maintain a healthy nervous system, increase appetite and help protein metabolism, and prevent anemia. Eggs are also rich in protein, which promotes growth and tissue repair. They also contain many essential minerals, such as calcium, magnesium, iron, phosphorus, potassium, and zinc.

To make eggs more nutritionally complete, stir-fry them with other ingredients rich in vitamin C, such as tomatoes.

Reposted from: https://www.theepochtimes.com/health/which-foods-have-the-highest-nutritional-value-japanese-nutritionists-rank-the-top-5_5208963.html

This article is part of the diet and anti-aging series.