7 Japanese Anti-Aging Secrets Hidden in Your Food

Japan is famous for its long-lived population, and much of the credit belongs to the plate. Beyond the big cities, a slower pace of life, close social ties, and an exceptionally nutrient-dense traditional diet come together to support one of the most admired approaches to aging well in the world. The good news is that most of these foods are easy to bring into your own kitchen.

Below are seven traditional Japanese foods associated with healthy aging, what the science suggests about each, and how to enjoy them.

1. Natto: spermidine for cellular renewal and healthy aging

Natto, a traditional dish of fermented soybeans, is one of the richest food sources of spermidine, a naturally occurring polyamine associated with healthy aging. Spermidine is known for its role in autophagy, the body's cellular renewal and recycling process that supports skin, hair, and organ health as we age.

Autophagy matters enough that the Japanese scientist who mapped its mechanism, Yoshinori Ohsumi, won the 2016 Nobel Prize in Physiology or Medicine. Research has also linked spermidine to several of the hallmarks of aging, the biological pathways through which the body ages [2]. Studies in animals and humans have explored spermidine's role in areas including hormonal regulation, heart, brain, and respiratory health, and hair growth, though this research is still developing.

If tracking down (and stomaching) natto is not for you, a wholly food-derived spermidine supplement is a simpler way to nourish your levels.

2. Green tea: polyphenols for microcirculation and radiant skin

Green tea, and especially matcha, the ceremonial-grade tea used in Japanese temples, is rich in amino acids, phytochemicals, enzymes, and polyphenols [3]. It is particularly high in a polyphenol group called epigallocatechins (EGCG), which act as antioxidants and are studied for their potential to support skin appearance and healthy microcirculation.

Research has also associated green tea with a range of other potential skin and hair benefits [4], including supporting the body's antioxidant defenses through Super Oxide Dismutase (SOD), helping reduce reactive oxygen species, and offering some photo-protective properties. It may also help moderate sebum production and support scalp comfort.

3. Jellyfish: collagen for skin and body

Dried jellyfish is a popular savory snack across East Asia, and the fresh version appears in dishes with thinly sliced cucumber, carrot, and ginger. Both are naturally rich in collagen, the protein that forms the scaffolding of our skin, along with amino acids including glycine, proline, glutamate, and arginine.

Jellyfish is high in protein and low in calories, which makes it satisfying without being heavy. In East Asia it is valued for its potential to support skin health, joints, tendons, and ligaments [5][6]. As with any single food, it works best as part of a varied, balanced diet.

4. Seaweed: iodine and tyrosine for thyroid and hair

Most people know seaweed from sushi, but in Japan it is a broader staple. Kombu, a thicker seaweed, is added when boiling rice or making broth to deepen flavor while contributing vitamins and minerals, including iodine, which the body needs for normal thyroid function, and tyrosine, an amino acid the body uses to produce melanin, the pigment in hair [7].

5. Umeboshi plums: polyphenols and citric acid

These pickled, dusky-pink plums are a common Japanese kitchen staple, prized for their intensely sour taste and typically eaten with white rice. They are high in polyphenols, which are studied for their role in supporting collagen, and they contain citric acid, which some research has examined in relation to the gut bacterium H. pylori [8].

Ume plums, close relatives of apricots, are harvested in June and then pickled and preserved. A little goes a long way given their mouth-puckering flavor.

6. Sesame seeds: oleic acid for healthy skin

Furikake, one of Japan's most common condiments, blends black and white sesame seeds, seaweed flakes, and dried ume shiso to add salty, sour, and mellow notes to a plain bowl of rice. Those sesame seeds are rich in oleic acid, the same beneficial fatty acid found in olive oil.

Oleic acid is associated with soothing and supporting the skin, and sesame seeds also contain biologically active compounds that help support the integrity of cell membranes [9]. Pounded black sesame desserts are popular across Asia and are often considered a more nourishing sweet choice.

7. Miso: a fermented, nutrient-dense staple

Misoshiru, or miso soup, is a cornerstone of Japanese cooking, often served with silken tofu, kombu flakes, and spring onions. It delivers umami, the savory "fifth taste," and is a genuine nutrient powerhouse, rich in B vitamins, vitamin K (close to 30% of the US RDA), calcium, and choline [10], which the body uses for normal brain and nervous system function.

Made from fermented wheat, barley, or rice, miso is also full of probiotic cultures that may support a healthy gut microbiome. The exact strains vary by maker.

The takeaway

Staying vibrant in Japan is not about any single food. It is the daily rhythm of many small, nutrient-rich habits practiced consistently over a lifetime. Happily, most of these flavors, natto aside, are easy to fold into your own routine. For the spermidine that natto provides without the acquired taste, a food-derived supplement can help you stay consistent.

References

1. Madeo F, Bauer MA, Carmona-Gutierrez D, Kroemer G. Spermidine: a physiological autophagy inducer acting as an anti-aging vitamin in humans? Autophagy. 2019 Jan;15(1):165-168. doi: 10.1080/15548627.2018.1530929. Epub 2018 Oct 11. PMID: 30306826; PMCID: PMC6287690.

2. López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. The hallmarks of aging. Cell. 2013 Jun 6;153(6):1194-217. doi: 10.1016/j.cell.2013.05.039. PMID: 23746838; PMCID: PMC3836174.

3. Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules. 2020 Dec 27;26(1):85. doi: 10.3390/molecules26010085. PMID: 33375458; PMCID: PMC7796401.

4. Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial effects of green tea: a literature review. Chin Med. 2010 Apr 6;5:13. doi: 10.1186/1749-8546-5-13. PMID: 20370896; PMCID: PMC2855614.

5. Lv Z, Zhang C, Song W, Chen Q, Wang Y. Jellyfish Collagen Hydrolysate Alleviates Inflammation and Oxidative Stress and Improves Gut Microbe Composition in High-Fat Diet-Fed Mice. Mediators Inflamm. 2022 Aug 8;2022:5628702. doi: 10.1155/2022/5628702. PMID: 35979013; PMCID: PMC9377926. 

6. Chiarelli, P. G., Suh, J. H., Pegg, R. B., Chen, J., & Mis Solval, K. (2023). The emergence of jellyfish collagen: A comprehensive review on research progress, industrial applications, and future opportunities. Trends in Food Science & Technology, 141, 104206. https://doi.org/10.1016/j.tifs.2023.104206

7. Diets and supplements for thyroid disorders (no date) British Thyroid Foundation. Available at: https://www.btf-thyroid.org/diets-and-supplements-for-thyroid-disorders

8. Enomoto S, Yanaoka K, Utsunomiya H, Niwa T, Inada K, Deguchi H, Ueda K, Mukoubayashi C, Inoue I, Maekita T, Nakazawa K, Iguchi M, Arii K, Tamai H, Yoshimura N, Fujishiro M, Oka M, Ichinose M. Inhibitory effects of Japanese apricot (Prunus mume Siebold et Zucc.; Ume) on Helicobacter pylori-related chronic gastritis. Eur J Clin Nutr. 2010 Jul;64(7):714-9. doi: 10.1038/ejcn.2010.70. Epub 2010 Jun 2. PMID: 20517325. 

9. Pegoraro NS, Camponogara C, Cruz L, Oliveira SM. Oleic acid exhibits an expressive anti-inflammatory effect in croton oil-induced irritant contact dermatitis without the occurrence of toxicological effects in mice. J Ethnopharmacol. 2021 Mar 1;267:113486. doi: 10.1016/j.jep.2020.113486. Epub 2020 Oct 19. PMID: 33091495.

10. Blusztajn JK, Slack BE, Mellott TJ. Neuroprotective Actions of Dietary Choline. Nutrients. 2017 Jul 28;9(8):815. doi: 10.3390/nu9080815. PMID: 28788094; PMCID: PMC5579609.