Even if you don’t like seafood, your local sushi restaurant features an array of medicinal plant-based foods that regularly accompany each meal. In this article, we’ll cover Japanese healthy food, as well as their main health benefits.
* Dulse – Palmaria palmata (Palmariacea)
A red seaweed, dulse contains calcium, chromium, copper, iodine, iron, magnesium, manganese, potassium, protein and zinc. Dulse also contains vitamins A, B1, B2, B3, B6, B12, C and E. Useful in treating an underactive thyroid, dulse is also low in sodium. Dulse is a seasoning and is often used in seaweed salad.
* Nori – Porphyra (Bangiaceae)
Available in red and green pigment, nori is a seaweed that contains the polysaccaraide Galactan along with choline, eicosapentanoic acid, inositol and taurine. Nori contains copper, iodine, magnesium, selenium and zinc. Nori helps treat ulcers, fights cancer and lowers cholesterol. Sheets of nori are used to wrap rice and ingredients in sushi rolls.
* Wakame – Undaria pinnatifida (Alariaceae)
Available in both brown and green varieties, wakama is a seaweed collected off the coast of Japan. Wakame contains the antioxidant fucoxanthin, a pigment known to boost the metabolism. Wakame reduces cholesterol, stimulates the liver, fights diabetes and helps treat prostate cancer. Used in miso soup, wakame is an invasive weed in New Zealand and California.
* Soy – Glycine max (Fabaceae)
Soy contains lecithin which protects against mental fatigue. Soy contains vitamins A, B, and C, along with iron, phosphorous, potassium and protein. Soy boosts the immune system, helps treat diabetes, improves kidney function and promotes healthy vision and strong cardiovascular health.
Note: There has been much recent controversy regarding soy and there are several important considerations:
1) Soybeans should be organically grown. Non-organic soybeans are often bathed in solvents such as hexane.
2) Soybeans should be locally grown if possible (versus grown in China and shipped 12,500 miles). At least find companies who are willing to reveal their actual sources of their soybeans along with proof of certification. Recent studies have shown that this is easier said than done.
3) Soybeans should be fermented. Unfermented soy such as soy milk and tofu contain higher levels of estrogen-mimicking chemicals called phytoestrogens. These cause boys to exhibit female traits and cause breast cancer in women. Choose fermented soy products such as the ones outlined next.
* Tamari (Soy Sauce)
A concentrated, fermented soy product, tamari has been used in China for about 3000 years. Tamari contains antioxidants along with vitamin B6, iron, phosphorous, protein and the amino acid tryptophan. Soy sauce should be refrigerated after opening.
Made by fermenting soybeans with the Rhizopus mold, tempeh contains antioxidants, isoflavones, saponins, fiber, protein and every required amino acid. Tempeh aids digestion and boosts the immune system.
Miso is a product made from soybeans (or other grains) fermented with the Koji mold. Miso contains vitamin K, B6, B12, calcium, copper, iron, phosphorous and zinc along with protein and amino acids. Miso comes in several varieties including Genmai, Hacho, Mugi, and Shiro. A must for those building a storable food supply, 12 ounces of miso paste is enough to make several gallons of soup. Unlike canned and processed foods, miso is a living food.
* Wasabi – Wasabia japonica (Cruciferae)
A plant that contains antioxidants called isothiocynates, wasabi also contains calcium and potassium. Wasabi stimulates digestion, detoxifies the liver, and fights prostate cancer. Wasabi is the spicy green paste served alongside most sushi orders. However, most restaurants do not serve real Wasabi which is rare and expensive, opting for dyed Horseradish instead.
* Ginger (Pickled) – Zingiber officinale (Zingiberaceae)
Ginger contains soothing compounds called Gingerols. Ginger also contains vitamin B6, copper, magnesium, manganese, and potassium. Ginger stimulates digestion, relieves arthritis, treats nausea, and is safe for pregnant women. Ginger helps fight cancer of the ovaries and colon, and has antibacterial and anti-inflammatory properties.
A blend of miso, burdock, carrot, lotus root and sesame, tekka is a little-known but delicious condiment that has the look and feel of chewing tobacco and the flavor of soy sauce. Highly concentrated, tekka is the perfect companion for rice. A good source of iron, tekka contains lotus root which helps sooth stomach and colon inflammation, along with burdock root that is known to help purify the blood.