Popular Japanese food menu for health-conscious people, with benefits and ways to increase value.
Japanese food is famous for its fresh ingredients, light flavors, and simple cooking methods that are highly nutritious. Some dishes may seem ordinary but are actually full of many benefits, including good protein, good fats, high fiber, and antioxidants. If you want to start taking care of your health through eating, try starting with these Japanese food menus .
10 Healthy Japanese Food Menus
1. Sashimi
- Main ingredients: Salmon, Tuna, Hamachi
- Value: High in protein, low in fat, and rich in omega-3 fatty acids, which help reduce bad cholesterol (LDL), increase good cholesterol (HDL), and nourish the brain, helping the nervous system to function better.
- Caution: Choose high-quality fresh fish from a reliable source and consume it immediately after preparation.
2. Miso Soup
- Main ingredients: Tofu, wakame seaweed, miso (fermented soybeans)
- Value: Contains probiotics from fermented soybeans, which help increase good bacteria in the intestines, strengthen the immune system, and also contains vitamin B and various minerals that help increase energy.
- Caution: Miso is high in sodium. If you have high blood pressure, you should adjust the amount.
3. Salmon Don
- Main ingredients: Japanese rice, salmon, avocado (optional)
- Value: Protein from fish, minerals from rice, good fat from salmon and avocado, helps reduce inflammation, nourishes skin, brain and heart.
- Recommendation: Add a little pickled ginger to reduce the fishy smell and increase antioxidants.
4. Cold tofu (Hiyayakko)
- Main ingredients: Soft tofu, soy sauce, green onion, ginger
- Value: Tofu is a source of plant-based protein. It contains isoflavones that help balance hormones in women, reduce the risk of breast cancer, and help lower cholesterol.
- Suitable for: People who want to reduce meat consumption but still get enough protein.
5. Japanese seaweed salad
- Main ingredients: Wakame seaweed, Hijiki seaweed, White sesame, Sesame salad dressing
- Value: Seaweed provides high levels of iodine, calcium, and fiber, which helps improve the digestive system and is also good for the thyroid gland.
- Recommendation: Add roasted black sesame seeds to increase vitamin E and good fat.
6. Sweet Egg (Tamagoyaki)
- Main ingredients: eggs, sugar, soy sauce
- Value: Eggs are a complete protein that is easily absorbed by the แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ body. They contain choline, which helps nourish the brain and nervous system.
- Caution: Some recipes are high in sugar. For those on a health streak, reduce the sweetness.
7. Rice balls (Onigiri)
- Main ingredients: Japanese rice (or brown rice), dried seaweed, grilled salmon filling, tuna mayonnaise
- Nutrition: It is a complex carbohydrate that provides long-lasting energy. It is suitable for snacking or breakfast. The filling provides protein, omega-3 and minerals.
- Recommended: Add toasted white sesame seeds or chopped vegetables, such as pickled cucumber or stir-fried spinach, to add more fiber and vitamins.
8. Natto
- Main ingredients: fermented soybeans
- Value: Contains vitamin K2 and enzymes that help reduce blood clotting, reduce the risk of blood clots and help calcium absorb well.
- Caution: The smell and taste may be strong for those who are not used to it. It is recommended to eat it with mustard or light soy sauce.
9. Cold Soba (Zaru Soba)
- Main ingredients: Soba noodles (buckwheat flour)
- Nutrition: Soba noodles are high in fiber, the mineral magnesium, and the antioxidant rutin, which helps lower blood pressure and fight inflammation.
- Recommended: Dip with tsuyu sauce, add green onion and wasabi for flavor and antimicrobial properties.
10. Yakitori
- Main ingredients: Grilled chicken skewers, served with sweet and salty sauce.
- Nutrition: High in protein, low in fat. If you don’t pour too much sauce on it, it’s a healthy and enjoyable dish.
- Tip: Opt for chicken breast or fillet, and add some grilled vegetables like bell peppers, onions, or mushrooms for extra fiber.
Japanese food is both delicious, easy to make, and highly nutritious from natural ingredients. Anyone who wants to start eating healthy food without having to cook a lot, try starting with the Japanese food mentioned above. And if there are some ingredients that are hard to find in Thailand, you can also adapt local ones.